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	<title>Derby City CrossFit &#124; Louisville</title>
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	<link>http://dccrossfit.com</link>
	<description>Forging a Community of Fitness</description>
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		<title>Rest Day &#8211; Sunday 2/5/12</title>
		<link>http://dccrossfit.com/2012/02/rest-day-sunday-2512/</link>
		<comments>http://dccrossfit.com/2012/02/rest-day-sunday-2512/#comments</comments>
		<pubDate>Sun, 05 Feb 2012 03:00:44 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

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		<description><![CDATA[A Paleo Snack List Dynamic Stretching Doesn’t Hurt (or Help) Running Performance The Clean High Pull Robb Wolf Interview: Part 2 &#8220;You Sure Are Strong… For a Girl.&#8221; Get Stronger, Bigger Legs With Squats: Varied Training For Optimal Anabolic Response The Truth &#8220;Attack heavy weights every day.&#8221; Words of wisdom from Donnie Shankle Where do [...]]]></description>
			<content:encoded><![CDATA[<p><a href='http://www.sicfit.com/blog/40890-Making-the-Switch-A-Paleo-Snack-List' >A Paleo Snack List</a><br />
<a href='http://sweatscience.com/dynamic-stretching-doesnt-hurt-or-help-running-performance/' >Dynamic Stretching Doesn’t Hurt (or Help) Running Performance</a><br />
<a href='http://www.t-nation.com/free_online_article/most_recent/the_clean_high_pull' >The Clean High Pull</a><br />
<a href='http://therxreview.com/robb-wolf-interview-part-2/' >Robb Wolf Interview: Part 2</a><br />
<a href='http://www.thegreatfitnessexperiment.com/2012/01/you-sure-are-strong-for-a-girl.html' >&#8220;You Sure Are Strong… For a Girl.&#8221;</a><br />
<a href='http://www.charlespoliquin.com/Blog/tabid/130/EntryId/923/Tip-268-Get-Stronger-Bigger-Legs-With-Squats-Varied-Training-For-Optimal-Anabolic-Response.aspx' >Get Stronger, Bigger Legs With Squats: Varied Training For Optimal Anabolic Response</a><br />
<a href='https://www.againfaster.com/en/blog/2012/01/27/truth/' >The Truth</a><br />
<center><iframe width="600" height="407" src="http://www.youtube.com/embed/QTwTYKUhC3E?rel=0" frameborder="0" allowfullscreen></iframe></center><br />
<center>&#8220;Attack heavy weights every day.&#8221; Words of wisdom from Donnie Shankle</center><br />
<center><iframe width="600" height="305" src="http://www.youtube.com/embed/MPq8Wwt0U_Q?rel=0" frameborder="0" allowfullscreen></iframe></center><br />
<center>Where do I sign up to fight her?</center></p>
]]></content:encoded>
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		</item>
		<item>
		<title>Workout of the Day &#8211; Saturday 2/4/12</title>
		<link>http://dccrossfit.com/2012/02/workout-of-the-day-saturday-2412/</link>
		<comments>http://dccrossfit.com/2012/02/workout-of-the-day-saturday-2412/#comments</comments>
		<pubDate>Sat, 04 Feb 2012 03:00:41 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

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		<description><![CDATA[WOD Coach&#8217;s Choice Caffeine Alters Estrogen Levels in Younger Women I Am Now Leaner and Stronger Than I Have Ever Been In My Life Desk Job Blues More Evidence Supports Barefoot Running The CrossFit Pigeonhole The Porn You Eat K.Star explores the relationship between torso position and hip range of motion.]]></description>
			<content:encoded><![CDATA[<p><u>WOD</u><br />
Coach&#8217;s Choice</p>
<p><a href='http://well.blogs.nytimes.com/2012/01/27/caffeine-alters-estrogen-levels-in-younger-women/' >Caffeine Alters Estrogen Levels in Younger Women</a><br />
<a href='http://www.marksdailyapple.com/i-am-now-leaner-and-stronger-than-i-have-ever-been-in-my-life/#axzz1kigwpKMa' >I Am Now Leaner and Stronger Than I Have Ever Been In My Life</a><br />
<a href='http://www.norcalsc.com/desk-job-blues' >Desk Job Blues</a><br />
<a href='http://www.wired.com/playbook/2012/01/more-evidence-supports-barefoot-running/' >More Evidence Supports Barefoot Running</a><br />
<a href='http://gopractice.biz/2012/01/the-crossfit-pigeonhole/' >The CrossFit Pigeonhole</a><br />
<a href='http://robbwolf.com/2012/01/24/the-porn-you-eat/' >The Porn You Eat</a><br />
<center><iframe width="600" height="305" src="http://www.youtube.com/embed/icNOo-o7fZQ?rel=0" frameborder="0" allowfullscreen></iframe></center><br />
<center>K.Star explores the relationship between torso position and hip range of motion.</center></p>
]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Workout of the Day &#8211; Friday 2/3/12</title>
		<link>http://dccrossfit.com/2012/02/workout-of-the-day-friday-2312/</link>
		<comments>http://dccrossfit.com/2012/02/workout-of-the-day-friday-2312/#comments</comments>
		<pubDate>Fri, 03 Feb 2012 03:00:38 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://dccrossfit.com/?p=8946</guid>
		<description><![CDATA[WOD Wide Grip Chin Up &#8211; 4&#215;8 + &#8220;Helen&#8221; 3 Rounds Run 400m 21 KB Swings 12 Pullups Do You Have Grain Brain? Coping with Negative Comments About Your Diet &#8220;Are Deadlifts Dangerous and or Overrated Exercise???&#8221; Heavy Doctors Avoid Heavy Discussions About Weight The Art of Olympic Weightlifting Squatting 101 CrossFit Games History]]></description>
			<content:encoded><![CDATA[<p><u>WOD</u><br />
Wide Grip Chin Up &#8211; 4&#215;8<br />
+<br />
&#8220;Helen&#8221;<br />
3 Rounds<br />
Run 400m<br />
21 KB Swings<br />
12 Pullups</p>
<p><a href='http://jackkruse.com/do-you-have-a-grain-brain/' >Do You Have Grain Brain?</a><br />
<a href='http://gubernatrix.co.uk/2012/01/coping-with-negative-comments-about-your-diet/' >Coping with Negative Comments About Your Diet</a><br />
<a href='http://haroldgibbons.wordpress.com/2012/01/25/are-deadlifts-dangerous-and-or-overrated-exercise/' >&#8220;Are Deadlifts Dangerous and or Overrated Exercise???&#8221;</a><br />
<a href='http://www.npr.org/blogs/health/2012/01/27/145990665/heavy-doctors-avoid-heavy-discussions-about-weight?ps=sh_sthdl' >Heavy Doctors Avoid Heavy Discussions About Weight</a><br />
<a href='http://www.theironsamurai.com/2012/01/25/the-art-of-olympic-weightlifting/' >The Art of Olympic Weightlifting</a><br />
<a href='http://fortheloveofcookies.wordpress.com/2012/01/25/squatting-101/' >Squatting 101</a><br />
<center><iframe width="600" height="335" src="http://www.youtube.com/embed/zMcEKnFL63g?rel=0" frameborder="0" allowfullscreen></iframe></center><br />
<center>CrossFit Games History</center></p>
]]></content:encoded>
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		<item>
		<title>Workout of the Day &#8211; Thursday 2/2/12</title>
		<link>http://dccrossfit.com/2012/02/workout-of-the-day-thursday-2212/</link>
		<comments>http://dccrossfit.com/2012/02/workout-of-the-day-thursday-2212/#comments</comments>
		<pubDate>Thu, 02 Feb 2012 03:00:36 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://dccrossfit.com/?p=8945</guid>
		<description><![CDATA[WOD Deadlift - 5 @ 75%, 3 @ 85%, 1+ @ 95% + &#8220;Not quite filthy but still kinda dirty 50&#8243; 50 DB Step Ups 50 DB Push Press 50 DB Lunge 50 &#8220;Renegade&#8221; Push Ups Confessions of Ex-Vegetarians The Top 7 Musts for Training Success How to Think About CrossFit Mental Toughness How to Get Sh*tfaced with [...]]]></description>
			<content:encoded><![CDATA[<p><u>WOD</u><br />
Deadlift - 5 @ 75%, 3 @ 85%, 1+ @ 95%<br />
+<br />
&#8220;Not quite filthy but still kinda dirty 50&#8243;<br />
50 DB Step Ups<br />
50 DB Push Press<br />
50 DB Lunge<br />
50 &#8220;Renegade&#8221; Push Ups</p>
<p><a href='http://articles.boston.com/2012-01-18/food-dining/30634451_1_vegetarian-times-magazine-reports-vegetarian-diets-meat-eaters' >Confessions of Ex-Vegetarians</a><br />
<a href='http://matthewryanbrown.blogspot.com/2012/01/7-things-you-must-know-collection-of.html' >The Top 7 Musts for Training Success</a><br />
<a href='http://crossfitmerge.com/2012/01/10/how-to-think-about-crossfit/' >How to Think About CrossFit</a><br />
<a href='http://linsfitnessjourney.blogspot.com/2012/01/mental-toughness.html' >Mental Toughness</a><br />
<a href='http://highbrowpaleo.wordpress.com/2011/12/26/the-highbrow-paleo-guide-to-binge-drinking-mitigating-the-deleterious-effects-of-ethanol-on-health-or-how-to-get-shitfaced-with-impunity/' >How to Get Sh*tfaced with Impunity</a><br />
<a href='http://www.thenakedxfitter.com/2012/01/naked-crossfitters-guide-to-finding.html' >Guide to Finding Your (Training) Partner</a><br />
<center><iframe width="600" height="305" src="http://www.youtube.com/embed/Pf9kJ1PJwD4" frameborder="0" allowfullscreen></iframe></center><br />
<center>Reebok is taking CrossFit to new heights. 1,050 feet above the streets of NYC</center></p>
]]></content:encoded>
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		<title>Workout of the Day &#8211; Wednesday 2/1/12</title>
		<link>http://dccrossfit.com/2012/01/workout-of-the-day-wednesday-2112/</link>
		<comments>http://dccrossfit.com/2012/01/workout-of-the-day-wednesday-2112/#comments</comments>
		<pubDate>Wed, 01 Feb 2012 03:00:33 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://dccrossfit.com/?p=8944</guid>
		<description><![CDATA[WOD 6 Rounds 5 Clean &#38; Jerk (emphasis on the words clean and jerk, you are not in a huge hurry. Do them correctly.) rest 1 min between each round + Weighted Planks &#8211; 6 x 30sec The 411 on Protein Powders Watch Your Step 4 Ways to Spot Your Weaknesses The Seven Components of [...]]]></description>
			<content:encoded><![CDATA[<p><span style="text-decoration: underline;">WOD</span><br />
6 Rounds<br />
5 Clean &amp; Jerk (emphasis on the words <span style="text-decoration: underline;">clean</span> and <span style="text-decoration: underline;">jerk</span>, you are not in a huge hurry. Do them correctly.)<br />
rest 1 min between each round<br />
+<br />
Weighted Planks &#8211; 6 x 30sec</p>
<p><a href='http://www.crossfitoakland.com/archives/2012/01/411-protein-powders' >The 411 on Protein Powders</a><br />
<a href='http://www.crossfitsouthbay.com/2012/01/watch-your-step/' >Watch Your Step</a><br />
<a href='http://www.livestrong.com/article/553653-4-ways-to-spot-your-weaknesses/' >4 Ways to Spot Your Weaknesses</a><br />
<a href='http://articles.elitefts.com/articles/training-articles/the-seven-components-of-getting-stronger-while-training-by-yourself/' >The Seven Components of Getting Stronger While Training by Yourself</a><br />
<a href='http://blogs.laweekly.com/squidink/2012/01/bacon_tampon_stops_nosebleeds.php' >The Bacon Tampon: Doctors Find Salt Pork Stops Nosebleeds </a><br />
<a href='http://www.thenakedxfitter.com/2012/01/naked-crossfitters-ezpz-rules-for-paleo.html' >The Naked CrossFitter&#8217;s EZPZ Rules for the Paleo Diet</a><br />
<center><iframe width="600" height="407" src="http://www.youtube.com/embed/5rQjzvdu3iQ" frameborder="0" allowfullscreen></iframe></center><br />
<center>One man&#8217;s journey into CrossFit</center><br />
<center><iframe width="600" height="305" src="http://www.youtube.com/embed/ccpjTyTpxVM?rel=0" frameborder="0" allowfullscreen></iframe></center><br />
<center>Shit CrossFitters Say</center></p>
]]></content:encoded>
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		<title>Workout of the Day &#8211; Tuesday 1/31/12</title>
		<link>http://dccrossfit.com/2012/01/workout-of-the-day-tuesday-13112/</link>
		<comments>http://dccrossfit.com/2012/01/workout-of-the-day-tuesday-13112/#comments</comments>
		<pubDate>Tue, 31 Jan 2012 03:00:28 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

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		<description><![CDATA[WOD Press - 5 @ 75%, 3 @ 85%, 1+ @ 95% + Death by Pullups 1 on the first minute, 2 on the second, &#8230;&#8230; 50 on the 50th. Literally, until you die. then: 2K Run or Row Why You Want More Stomach Acid, Not Less Motivation More Barefoot Research Don’t Fall Victim to Stealthy Sugar Not [...]]]></description>
			<content:encoded><![CDATA[<p><span style="text-decoration: underline;">WOD</span><br />
Press - 5 @ 75%, 3 @ 85%, 1+ @ 95%<br />
+<br />
Death by Pullups<br />
1 on the first minute, 2 on the second, &#8230;&#8230; 50 on the 50th. Literally, until you die.<br />
then:<br />
2K Run or Row</p>
<p><a href="http://balancedbites.com/2012/01/why-you-want-more-stomach-acid-not-less.html?utm_source=rss&amp;utm_medium=rss&amp;utm_campaign=why-you-want-more-stomach-acid-not-less">Why You Want More Stomach Acid, Not Less</a><br />
<a href="http://www.cathletics.com/blog/blog.php?blogID=1692">Motivation</a><br />
<a href="http://conditioningresearch.blogspot.com/2012/01/more-barefoot-research.html">More Barefoot Research</a><br />
<a href="http://www.crossfitinvictus.com/blog/dont-fall-victim-to-stealthy-sugar/">Don’t Fall Victim to Stealthy Sugar</a><br />
<a href="http://crossfitlisbeth.com/2012/01/24/not-buying-it-anymore/">Not Buying It Anymore</a><br />
<a href="http://www.crossfitsouthbay.com/2012/01/mummy-tummy/">Mummy Tummy</a><br />
<a href="http://donnyshankle.blogspot.com/2012/01/on-weightlifting-personal-view_18.html">Not Knowing How the Hips Properly Function</a><br />
<center><iframe src="http://player.vimeo.com/video/35354976?title=0&amp;byline=0&amp;portrait=0" width="601" height="338" frameborder="0" webkitAllowFullScreen mozallowfullscreen allowFullScreen></iframe>
<p>Cheryl Nasso struggled with an eating disorder for five years.  At her worst she was 85 pounds, exercising up to six hours a day, and living on just 400 calories.  Her health declined to the point that she was admitted into the hospital, and then spent four months in rehab.  That was 2009.  Just two years later, she found herself traveling to California to compete in the 2011 Crossfit Games, an international competition involving the fittest human beings on the planet.  Her incredible journey from abject sickness to the pinnacle of health was made possible by this extraordinary sport and the supportive family she found along the way.  Box of Salvation is Cheryl’s story of life, loss, and overcoming the worst to become one of the best.</p>
<p></center><br />
<center><iframe src="http://player.vimeo.com/video/30089559?byline=0&amp;portrait=0&amp;color=ffffff" width="601" height="338" frameborder="0" webkitAllowFullScreen mozallowfullscreen allowFullScreen></iframe></center><br />
<center>Lift Strong. Run Fast.</center></p>
]]></content:encoded>
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		<title>Workout of the Day &#8211; Monday 1/30/12</title>
		<link>http://dccrossfit.com/2012/01/workout-of-the-day-monday-13012/</link>
		<comments>http://dccrossfit.com/2012/01/workout-of-the-day-monday-13012/#comments</comments>
		<pubDate>Mon, 30 Jan 2012 03:00:56 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://dccrossfit.com/?p=8867</guid>
		<description><![CDATA[WOD Squat &#8211; 5 @ 75%, 3 @ 85%, 1+ @ 95% + &#8220;Pop Rocks&#8221; from CrossFit Anaerobic 21-15-9 Hang Power Snatch Burpee Box Jump 13-Year-Old Girl Becomes Record-Setting Weight Lifter A Look Inside the World of CrossFit The Solution and the Problem are the Same Thing The Lonely Athlete Is CrossFit Safe? Hamstring Flexibility and Low [...]]]></description>
			<content:encoded><![CDATA[<p><u>WOD</u><br />
Squat &#8211; 5 @ 75%, 3 @ 85%, 1+ @ 95%<br />
+<br />
&#8220;Pop Rocks&#8221; from <a href="http://www.crossfitanaerobicinc.com/2012/01/26/pop-rocks/" target="_blank">CrossFit Anaerobic</a><br />
21-15-9<br />
Hang Power Snatch<br />
Burpee Box Jump</p>
<p><a href='http://www.9news.com/news/local/article/244661/222/13-year-old-girl-becomes-record-setting-weight-lifter-' >13-Year-Old Girl Becomes Record-Setting Weight Lifter</a><br />
<a href='http://www.greatist.com/fitness/a-look-inside-the-world-of-crossfit/' >A Look Inside the World of CrossFit</a><br />
<a href='http://cpmfitness.blogspot.com/2012/01/solution-and-problem-are-same-thing.html' >The Solution and the Problem are the Same Thing</a><br />
<a href='http://blog.skyvisioncenters.com/?p=769' >The Lonely Athlete</a><br />
<a href='http://www.paradigm-fitness.com/?p=858' >Is CrossFit Safe?</a><br />
<a href='http://www.crossfitoakland.com/archives/2012/01/hamstring-flexibility-and-low-back-issues' >Hamstring Flexibility and Low Back Issues</a><br />
<center><object width="416" height="374" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="ep"><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="wmode" value="transparent" /><param name="movie" value="http://i.cdn.turner.com/cnn/.element/apps/cvp/3.0/swf/cnn_416x234_embed.swf?context=embed&#038;videoId=us/2012/01/25/dnt-teen-girl-weightlifting-champ.kusa" /><param name="bgcolor" value="#000000" /><embed src="http://i.cdn.turner.com/cnn/.element/apps/cvp/3.0/swf/cnn_416x234_embed.swf?context=embed&#038;videoId=us/2012/01/25/dnt-teen-girl-weightlifting-champ.kusa" type="application/x-shockwave-flash" bgcolor="#000000" allowfullscreen="true" allowscriptaccess="always" width="416" wmode="transparent" height="374"></embed></object></center><br />
<center><iframe width="600" height="305" src="http://www.youtube.com/embed/zw8JBdVZ5IU?rel=0" frameborder="0" allowfullscreen></iframe></center><br />
<center>Reality TV and CrossFit</center></p>
]]></content:encoded>
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		<title>Rest Day &#8211; Sunday 1/29/12</title>
		<link>http://dccrossfit.com/2012/01/sunday-12912/</link>
		<comments>http://dccrossfit.com/2012/01/sunday-12912/#comments</comments>
		<pubDate>Sun, 29 Jan 2012 03:00:55 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

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		<description><![CDATA[What It Takes The Art of Healing by Growing Up The Relationship Between Exercise and Inflammation (and What It Means for Your Workouts) The Year in Strength Science (pdf) Mastering the Snatch Bacon Makes Brussels Sprouts Better Bob Knight Motivational Speech&#8230; warning NSFW! After listening, ask yourself, &#8220;What room is there for Jerks in sport?&#8221;]]></description>
			<content:encoded><![CDATA[<p><a href='http://crossfitmerge.com/2012/01/06/what-it-takes/' >What It Takes</a><br />
<a href='http://saveyourself.ca/articles/personal-growth.php' >The Art of Healing by Growing Up</a><br />
<a href='http://www.marksdailyapple.com/the-relationship-between-exercise-and-inflammation-and-what-it-means-for-your-workouts/#axzz1kCljtbB7' >The Relationship Between Exercise and Inflammation (and What It Means for Your Workouts)</a><br />
<a href='http://startingstrength.com/articles/2011_science_sullivan.pdf' >The Year in Strength Science (pdf)</a><br />
<a href='http://www.t-nation.com/portal_includes/articles/2012/12-715-04.html' >Mastering the Snatch</a><br />
<a href='http://ancestralmomentum.com/2011/12/bacon-makes-brussels-sprouts-better/' >Bacon Makes Brussels Sprouts Better</a><br />
<center><iframe width="600" height="407" src="http://www.youtube.com/embed/Yw7KijRfU-c" frameborder="0" allowfullscreen></iframe></center><br />
<center>Bob Knight Motivational Speech&#8230; warning NSFW! After listening, ask yourself, &#8220;What room is there for <i>Jerks</i> in sport?&#8221;</center><br />
<a href="http://dccrossfit.com/2012/01/sunday-12912/tumblr_lxt27wntdi1qz6f9yo1_500/" rel="attachment wp-att-8894"><img src="http://dccrossfit.com/wp-content/uploads/2012/01/tumblr_lxt27wNTdI1qz6f9yo1_500.jpg" alt="" title="Perseverance | Derby City CrossFit | Louisville" width="499" height="400" class="aligncenter size-full wp-image-8894" /></a></p>
]]></content:encoded>
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		<item>
		<title>Workout of the Day &#8211; Saturday 1/28/12</title>
		<link>http://dccrossfit.com/2012/01/workout-of-the-day-saturday-12812/</link>
		<comments>http://dccrossfit.com/2012/01/workout-of-the-day-saturday-12812/#comments</comments>
		<pubDate>Sat, 28 Jan 2012 03:00:17 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

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		<description><![CDATA[WOD Coach&#8217;s Choice Why I Train Is Your Personality Making You Put on Pounds? The Secret Advice of a Vegan CrossFitter Sarcasm: 10 Good Reasons Why Women Should Stay Away From Weights Exceptions to the &#8220;RULES of FITNESS&#8221; Opposites Don’t Attract (And That’s Bad News) CrossFit has been a part of the curriculum at Saratoga [...]]]></description>
			<content:encoded><![CDATA[<p><u>WOD</u><br />
Coach&#8217;s Choice</p>
<p><a href='https://www.againfaster.com/en/blog/2012/01/14/juli-says-why-i-train/' >Why I Train</a><br />
<a href='http://online.wsj.com/article/SB10001424052970204124204577150702592157004.html?mod=WSJ_hp_mostpop_read' >Is Your Personality Making You Put on Pounds?</a><br />
<a href='http://breakingmuscle.com/nutrition/secret-advice-vegan-crossfitter' >The Secret Advice of a Vegan CrossFitter</a><br />
<a href='http://gubernatrix.co.uk/2012/01/10-good-reasons-why-women-should-stay-away-from-weights/' >Sarcasm: 10 Good Reasons Why Women Should Stay Away From Weights</a><br />
<a href='http://www.sicfit.com/blog/40821-Exceptions-to-the-RULES-of-FITNESS' >Exceptions to the &#8220;RULES of FITNESS&#8221;</a><br />
<a href='http://www.wired.com/wiredscience/2012/01/opposites-dont-attract-and-thats-bad-news/' >Opposites Don’t Attract (And That’s Bad News)</a><br />
<center><iframe width="600" height="305" src="http://www.youtube.com/embed/6E6k9OHh1P0?rel=0" frameborder="0" allowfullscreen></iframe></center><br />
<center>CrossFit has been a part of the curriculum at Saratoga High School for two years, and the program is revolutionizing the way kids see &#8220;phys. ed.&#8221;</center></p>
]]></content:encoded>
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		<item>
		<title>Workout of the Day &#8211; Friday 1/27/12</title>
		<link>http://dccrossfit.com/2012/01/workout-of-the-day-friday-12712/</link>
		<comments>http://dccrossfit.com/2012/01/workout-of-the-day-friday-12712/#comments</comments>
		<pubDate>Fri, 27 Jan 2012 03:00:16 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://dccrossfit.com/?p=8864</guid>
		<description><![CDATA[WOD Deadlift 3@70% 3@80% 3+@90% Hang Power Clean 4 on the Minute for 8 minutes rest 3 minutes 5x10m Band Sprints Abdominal Balance Newest Fitness Craze: CycleFit Dopamine: Why &#8220;Just One Bite&#8221; Doesn&#8217;t Work CrossFit and Olympic Weightlifting: An Uncertain Alliance A Running Paradigm Shift Interview With the Author of &#8220;The Paleo Solution&#8221; The Games [...]]]></description>
			<content:encoded><![CDATA[<p><u>WOD</u><br />
Deadlift 3@70% 3@80% 3+@90%</p>
<p>Hang Power Clean<br />
4 on the Minute for 8 minutes<br />
rest 3 minutes<br />
5x10m Band Sprints
</p>
<p><a href='http://www.crossfitsouthbay.com/2012/01/abdominal-balance/' >Abdominal Balance</a><br />
<a href='http://www.crossfitwest.com/?p=10518' >Newest Fitness Craze: CycleFit</a><br />
<a href='http://www.diseaseproof.com/archives/holiday-challenge-dopamine-why-just-one-bite-doesnt-work.html' >Dopamine: Why &#8220;Just One Bite&#8221; Doesn&#8217;t Work</a><br />
<a href='http://www.greatist.com/fitness/crossfit-and-olympic-weightlifting-an-uncertain-alliance/' >CrossFit and Olympic Weightlifting: An Uncertain Alliance</a><br />
<a href='http://www.sicfit.com/blog/40815-A-Running-Paradigm-Shift' >A Running Paradigm Shift</a><br />
<a href='http://therxreview.com/robb-wolf-interview/' >Interview With the Author of &#8220;The Paleo Solution&#8221;</a><br />
<center><iframe width="600" height="305" src="http://www.youtube.com/embed/Iro3_Qm6Ro0?rel=0" frameborder="0" allowfullscreen></iframe></center><br />
<center>The Games are almost here&#8230; excited, yet?</center></p>
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