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	<title>CrossFit Invictus Blog &#187; Fran</title>
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	<link>http://www.crossfitinvictus.com/blog</link>
	<description>Redefining Fitness</description>
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		<title>Monday, July 19, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/07/monday-july-19-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/07/monday-july-19-2010/#comments</comments>
		<pubDate>Mon, 19 Jul 2010 06:27:29 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Fran]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=2586</guid>
		<description><![CDATA[Workout of the Day:
“Fran”Rounds of 21, 15 and 9 reps for time of:95/65 lb. ThrustersPull-Ups(Compare performance with 05/04/10.)

Pride and Gratitude &#8211; Part One
Written by C.J. Martin
Over the course of the last three days at the 2010 CrossFit Games at the Home Depot Center in Carson, CA, many emotions have been stirred up; but pride and [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/07/monday-july-19-2010/feed/</wfw:commentRss>
		<slash:comments>17</slash:comments>
		</item>
		<item>
		<title>Tuesday, May 4, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/05/tuesday-may-4-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/05/tuesday-may-4-2010/#comments</comments>
		<pubDate>Tue, 04 May 2010 04:36:18 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Fran]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=2287</guid>
		<description><![CDATA[Workout of the Day:
Take 10-15 minutes to work up to a heavy, but not max effort thruster;
and then,
“Fran”Rounds of 21, 15 and 9 reps for time of:95/65 lb. ThrustersPull-Ups(Compare performance with 12/07/09.)

My First Powerlifting Meet
Written by Mark Riebel 
Growing up I was always a competitive athlete, and after I finished my senior year of swimming [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/05/tuesday-may-4-2010/feed/</wfw:commentRss>
		<slash:comments>9</slash:comments>
		</item>
		<item>
		<title>Tuesday, December 8, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/12/tuesday-december-8-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/12/tuesday-december-8-2009/#comments</comments>
		<pubDate>Tue, 08 Dec 2009 07:23:37 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Fran]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=1714</guid>
		<description><![CDATA[Workout of the Day:
Clean-Grip Snatch
2-2-2-2-2-2
and then,
Five rounds for maximum reps of:
60 Seconds of Ball Slams
60 Seconds of Kettlebell Swings
60 Seconds of Box Jumps
60 Seconds of Rest
(Loading and Box Height &#8211; Select loads and heights that are manageable. You should be able to keep moving throughout the minute . . . well, the first three minutes [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/12/tuesday-december-8-2009/feed/</wfw:commentRss>
		<slash:comments>5</slash:comments>
		</item>
		<item>
		<title>Monday, December 7, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/12/monday-december-7-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/12/monday-december-7-2009/#comments</comments>
		<pubDate>Mon, 07 Dec 2009 04:07:49 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Fran]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=1709</guid>
		<description><![CDATA[Workout of the Day:ThrustersWarm up to a heavy(ish) set of three and then a lighter set of five to prepare you for:“Fran”Rounds of 21, 15 and 9 reps for time of:95/65 lb. ThrustersPull-Ups(Compare performance with 08/25/09.)

Happy Belated Birthday to Cynthia!
Written by C.J. Martin
Cynthia is the most consistent member of Invictus. True story. When we run [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/12/monday-december-7-2009/feed/</wfw:commentRss>
		<slash:comments>26</slash:comments>
		</item>
		<item>
		<title>Thursday, August 27, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/08/thursday-august-27-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/08/thursday-august-27-2009/#comments</comments>
		<pubDate>Thu, 27 Aug 2009 05:36:27 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[CrossFit Invictus]]></category>
		<category><![CDATA[Fran]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=1311</guid>
		<description><![CDATA[Workout of the Day:
Split Squat
5-5-5 (each leg)
(Check out the good demonstration of a split squat from our friends at Catalyst Athletics &#8211; we prefer and will use the first version, with the barbell racked in front.)
and then,
The Burpee-Wall Ball Challenge
Teams of two will play five two-minute rounds for max reps of:
Wall Ball Toss and Burpee
(Teammates [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/08/thursday-august-27-2009/feed/</wfw:commentRss>
		<slash:comments>7</slash:comments>
		</item>
		<item>
		<title>Tuesday, August 25, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/08/tuesday-august-25-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/08/tuesday-august-25-2009/#comments</comments>
		<pubDate>Tue, 25 Aug 2009 03:55:40 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Fran]]></category>
		<category><![CDATA[Nutrition]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=1296</guid>
		<description><![CDATA[Workout of the Day:
Thrusters
Warm up to a heavy(ish) set of three and then a lighter set of five to prepare you for:
 &#8220;Fran&#8221;
Rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thrusters
Pull-Ups
(Compare performance with 06/08/09.)
Foodways
Written by Michele Vieux
As defined by Webster’s, Foodways are the eating habits and culinary practices of a people, region, [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/08/tuesday-august-25-2009/feed/</wfw:commentRss>
		<slash:comments>13</slash:comments>
		</item>
		<item>
		<title>Monday, June 8, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/06/monday-june-8-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/06/monday-june-8-2009/#comments</comments>
		<pubDate>Sun, 07 Jun 2009 16:04:13 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Fran]]></category>
		<category><![CDATA[Rest and Recovery]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=936</guid>
		<description><![CDATA[Workout of the Day:
&#8220;Fran&#8221;
Rounds of 21, 15 and 9 reps of:
95/65 lb. Thrusters
Pull-Ups
(Compare to results from February 9-10.)
 
Are You Over-Training, or Under-Recovering?
Written by Calvin Sun
Are you really overtraining? Sure, you might be experiencing some of the symptoms of overtraining but are you really training that hard? Michele&#8217;s post on overtraining suggests that working out without rest leads [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/06/monday-june-8-2009/feed/</wfw:commentRss>
		<slash:comments>16</slash:comments>
		</item>
		<item>
		<title>Tuesday, February 10, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/02/tuesday-february-10-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/02/tuesday-february-10-2009/#comments</comments>
		<pubDate>Tue, 10 Feb 2009 06:12:56 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Coaching Cues]]></category>
		<category><![CDATA[Fran]]></category>
		<category><![CDATA[Helen]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=386</guid>
		<description><![CDATA[Workout of the Day:
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
&#8211;or&#8211;
“Fran”
Rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thrusters
Pull-Ups

Vieux’s Cues Can Work For You
Written by Michele Vieux
For those of you who have enjoyed one of my group or individual coaching sessions (you better say it was enjoyable, or [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/02/tuesday-february-10-2009/feed/</wfw:commentRss>
		<slash:comments>17</slash:comments>
		</item>
		<item>
		<title>Monday, February 9, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/02/monday-february-9-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/02/monday-february-9-2009/#comments</comments>
		<pubDate>Mon, 09 Feb 2009 04:23:55 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Fran]]></category>
		<category><![CDATA[Helen]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=378</guid>
		<description><![CDATA[Workout of the Day:
It&#8217;s not often that the San Diego weather causes us to change our workouts, but today it has. Our 6 a.m. crew did Helen, and then the clouds opened up. The rest of our group sessions will be playing with &#8220;Fran&#8221; today . . . but don&#8217;t worry, you all will get [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/02/monday-february-9-2009/feed/</wfw:commentRss>
		<slash:comments>12</slash:comments>
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