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	<title>CrossFit Austin &#124; South Austin's Favorite Spot for CrossFit</title>
	<link>http://www.crossfitaustin.com</link>
	<description>South Austin's Favorite Spot for CrossFit</description>
	<lastBuildDate>Sat, 20 Mar 2010 05:22:41 +0000</lastBuildDate>
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	<item>
		<title>WOD 3/20</title>
		<description><![CDATA[MindBody Online Sign In
In Teams of 3 or 4
Warm-up for Overhead Squats
then&#8230;
In 20 minutes:
Each team member must find a 4 Rep Max for the Overhead Squat
(All team members post best loads to comments, highest load will be recorded)
Each team member gets 3 attempts at a Max Set of Pull-ups
(All team members post best set, highest [...]]]></description>
		<link>http://www.crossfitaustin.com/2010/03/20/wod-320-2/</link>
			</item>
	<item>
		<title>WOD 3/19</title>
		<description><![CDATA[Push-ups/Pull-ups
5&#215;5
then&#8230;
800 M Run
21-15-9
Pull-ups
Box Jumps
800 M Run
Excellence is not an act but a habit. The things you do the most are the things you will do the best. -Marva Collins
Saturated Fat vs. PUFA

Announcement-
POSE Running Clinic next Sunday March 28th! If you struggle with running, this clinic is for you! Still plenty of spots available.





Results



Mike
13:24 Rx


Mike NJ
15:21 [...]]]></description>
		<link>http://www.crossfitaustin.com/2010/03/19/wod-319-2/</link>
			</item>
	<item>
		<title>WOD 3/18</title>
		<description><![CDATA[MindBody Online Sign In
RDLs
4-4-4-4
*Post loads to comments
then&#8230;
5 Minutes AMRAP
5 Thrusters (95 lb, 65 lb)
5 Burpees
Fatigue makes cowards of us all. -Vince Lombardi 
Soda price and better health
Announcement-
POSE Running Clinic next Sunday March 28th, if you struggle with running this clinic is for you.  Still plenty of spots available.

Happy Birthday Amber!




AM Results
 


Kristin
5 (MOD)


Mike
4 (45lb)


John
6 (45lb)


Bill
5 (MOD)


PM [...]]]></description>
		<link>http://www.crossfitaustin.com/2010/03/18/wod-318-2/</link>
			</item>
	<item>
		<title>WOD 3/17</title>
		<description><![CDATA[MindBody Online Sign In
Push-ups/Pull-ups
6&#215;4
then&#8230;
Run 1.5 Miles as fast as possible
Somebody may beat me, but they are going to have to bleed to do it. -Steve Prefontaine 
Give it a shot

Congrats to our Lean, Mean, and Clean Challenge winners!
Lean and Clean Male &#8211; Jerry Everhard (Best male before and after pictures, Most days logged)
Lean and Clean [...]]]></description>
		<link>http://www.crossfitaustin.com/2010/03/17/wod-317/</link>
			</item>
	<item>
		<title>WOD 3/16</title>
		<description><![CDATA[MindBody Online Sign In
Push Press
4-4-4-4
*Post loads to comments (refer to 3/10)
then&#8230;
5 Rounds
2 Dumbell Press (55 lb, 35 lb)
6 Burpees
200 M Run
Nothing is more harmful to the service than the neglect of discipline: for that discipline, more than numbers, gives one army superiority over another. -George Washington
Are you Chewing?
Announcements-
Winners of the mean, lean, and clean challenge [...]]]></description>
		<link>http://www.crossfitaustin.com/2010/03/16/wod-315-3/</link>
			</item>
	<item>
		<title>WOD 3/15</title>
		<description><![CDATA[MindBody Online Sign In
5 rounds
7 Power clean (135 lb, 95 lbs)
20 Wallballs (20 lb, 15 lb)
Nothing feels quite as exhilarating as meeting a challenge. -Dr. Yosiya Niyo
How light affects your sleep

Huge congrats to Stacey, Nugget, Walker, Blake, and Rob for competing this weekend!
Stacey 12th place, Regional Qualifier!
Nugget 18th place, Regional Qualifier!
Walker 32nd place
Blake 99th place
Rob [...]]]></description>
		<link>http://www.crossfitaustin.com/2010/03/15/wod-315-2/</link>
			</item>
	<item>
		<title>WOD 3/14</title>
		<description><![CDATA[CFA Results after day 1:
Stacey 12th place
Nugget 15th place
Walker 32nd place
Blake 95th place
Rob 105th place
Click Here for overall results


The calm before the storm.
]]></description>
		<link>http://www.crossfitaustin.com/2010/03/13/wod-314-2/</link>
			</item>
	<item>
		<title>WOD 3/13</title>
		<description><![CDATA[CrossFit Games Sectional @ Camp Mabry
First heats start at 9 AM

Gunnin for that number one spot!
]]></description>
		<link>http://www.crossfitaustin.com/2010/03/13/wod-313-2/</link>
			</item>
	<item>
		<title>WOD 3/12</title>
		<description><![CDATA[MindBody Online Sign In
RDLs
6-6-6-6
*Post loads to comments
then&#8230;
7 Rounds
20 Yard Resisted Run
7 Supine Ring Pull-ups
You&#8217;ll be able to spit nails, kid. Like the guy says, you&#8217;re gonna eat lightning and you&#8217;re gonna crap thunder. You&#8217;re gonna become a very dangerous person. -Mick
Vitamin D and Muscle Mass
Announcements:
-No Class Saturday, we will be watching Stacey, Walker, Miguel, Rob, [...]]]></description>
		<link>http://www.crossfitaustin.com/2010/03/12/wod-312-2/</link>
			</item>
	<item>
		<title>WOD 3/11</title>
		<description><![CDATA[MindBody Online Sign In
Push-ups/Pull-ups
8&#215;3
then&#8230;
3 Rounds
400 M Run
10 Box Jumps
10 Wall Balls
Anticipate problems and prepare to overcome obstacles. Don’t wait until you get to the top of the ridge and then make up your mind. -Dick Winters
Hard Work
Announcements:
-No Class Saturday, we will be watching Stacey, Walker, Miguel, Rob, and Blake at the CrossFit Games Sectional @ [...]]]></description>
		<link>http://www.crossfitaustin.com/2010/03/11/wod-310-3/</link>
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