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	<title>Training Board &#187; Benchmark</title>
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	<link>http://training.apocryphum.com</link>
	<description>more or less Matt Baldwin&#039;s gym notebook</description>
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		<title>Pistol Packin&#8217; Franzilla</title>
		<link>http://training.apocryphum.com/2009/10/14/pistol-packin-franzilla/</link>
		<comments>http://training.apocryphum.com/2009/10/14/pistol-packin-franzilla/#comments</comments>
		<pubDate>Wed, 14 Oct 2009 15:33:16 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[CrossFit Asheville WODS]]></category>
		<category><![CDATA[Benchmark]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[Fran]]></category>
		<category><![CDATA[Front Squat]]></category>
		<category><![CDATA[Overhead Squats]]></category>
		<category><![CDATA[Pistols]]></category>
		<category><![CDATA[Pull-Ups]]></category>
		<category><![CDATA[Push Press]]></category>
		<category><![CDATA[Push-Ups]]></category>
		<category><![CDATA[Thrusters]]></category>
		<category><![CDATA[Turkish Get Ups]]></category>

		<guid isPermaLink="false">http://training.apocryphum.com/?p=1576</guid>
		<description><![CDATA[Pistols.  And a fascinating, heavy Met-Con WOD, called Franzilla, involving 21 Front-squats, 15 push-presses, and 9 thrusters, alternating with pull-ups.]]></description>
		<wfw:commentRss>http://training.apocryphum.com/2009/10/14/pistol-packin-franzilla/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>&quot;Mini Fran.&quot; PUC Postponed.</title>
		<link>http://training.apocryphum.com/2009/06/22/mini-fran-puc-postponed/</link>
		<comments>http://training.apocryphum.com/2009/06/22/mini-fran-puc-postponed/#comments</comments>
		<pubDate>Mon, 22 Jun 2009 15:49:26 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[Workouts]]></category>
		<category><![CDATA[Benchmark]]></category>
		<category><![CDATA[Fran]]></category>
		<category><![CDATA[Kipping]]></category>
		<category><![CDATA[Knees to Elbows]]></category>
		<category><![CDATA[Pull-Ups]]></category>
		<category><![CDATA[Push-Ups]]></category>
		<category><![CDATA[Squats]]></category>
		<category><![CDATA[Stretching]]></category>
		<category><![CDATA[Thrusters]]></category>

		<guid isPermaLink="false">http://trainingboard.wordpress.com/?p=786</guid>
		<description><![CDATA[Lousy sleep, only from 1:00 am to 6:30 am. I went to bed before 11:00 pm, but couldn&#8217;t fall asleep. Thinking about so many things. But I felt ok in the morning and I jetted off to the 7:00 am workout at CFA. No coffee. No breakfast. Only about 8 oz. of water. So I [...]]]></description>
		<wfw:commentRss>http://training.apocryphum.com/2009/06/22/mini-fran-puc-postponed/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>Gravity and Grace</title>
		<link>http://training.apocryphum.com/2009/06/09/gravity-and-grace/</link>
		<comments>http://training.apocryphum.com/2009/06/09/gravity-and-grace/#comments</comments>
		<pubDate>Tue, 09 Jun 2009 16:05:21 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[CrossFit Asheville WODS]]></category>
		<category><![CDATA[Workouts]]></category>
		<category><![CDATA[Benchmark]]></category>
		<category><![CDATA[Clean and Jerk]]></category>
		<category><![CDATA[Grace]]></category>
		<category><![CDATA[Gymnastics Rings]]></category>
		<category><![CDATA[Muscle-Ups]]></category>
		<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[Overhead Squats]]></category>
		<category><![CDATA[Pull-Ups]]></category>
		<category><![CDATA[Push-Ups]]></category>
		<category><![CDATA[Side Plank Roll]]></category>

		<guid isPermaLink="false">http://trainingboard.wordpress.com/?p=686</guid>
		<description><![CDATA[Sleep was decent, from about 10:30 pm to 6:00 am, with a brief interruption, which I can&#8217;t even remember, from Lena waking. Coffee w/ milk. 2 block breakfast. Some housework, then off to the 9:00 am CrossFit Asheville class. Warm-Up Hamstring and calf stretching. Agility running, crawling, etc. Shoulder dislocates. Sampson stretching, hip mobility. Push-ups, [...]]]></description>
		<wfw:commentRss>http://training.apocryphum.com/2009/06/09/gravity-and-grace/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>&quot;Cindy.&quot;  PUC Day 12.</title>
		<link>http://training.apocryphum.com/2009/05/15/cindy-puc-day-12/</link>
		<comments>http://training.apocryphum.com/2009/05/15/cindy-puc-day-12/#comments</comments>
		<pubDate>Fri, 15 May 2009 16:01:35 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[CrossFit Asheville WODS]]></category>
		<category><![CDATA[Workouts]]></category>
		<category><![CDATA[Benchmark]]></category>
		<category><![CDATA[Cindy]]></category>
		<category><![CDATA[Kipping]]></category>
		<category><![CDATA[Krazy Glue]]></category>
		<category><![CDATA[Pull-Ups]]></category>
		<category><![CDATA[Push-Ups]]></category>
		<category><![CDATA[Sit-Ups]]></category>
		<category><![CDATA[Squats]]></category>
		<category><![CDATA[Torn Callus]]></category>

		<guid isPermaLink="false">http://trainingboard.wordpress.com/?p=474</guid>
		<description><![CDATA[6 hours of uninterrupted (!) sleep. Pretty good. 1 block breakfast (one boiled egg, 2/5 banana). Coffee w/ milk. Water. Then hit the 6:00 am workout at CrossFit Asheville. Warm Up Pretty typical agility drills, plus a round of push-ups, pull-ups, sit-ups, squats (12 reps each). Shoulder dislocates and Sampson/hip mobility stretching. 8 of my [...]]]></description>
		<wfw:commentRss>http://training.apocryphum.com/2009/05/15/cindy-puc-day-12/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Graduation. PUC Day 8.</title>
		<link>http://training.apocryphum.com/2009/05/09/graduation-puc-day-8/</link>
		<comments>http://training.apocryphum.com/2009/05/09/graduation-puc-day-8/#comments</comments>
		<pubDate>Sat, 09 May 2009 17:19:59 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[CrossFit Asheville WODS]]></category>
		<category><![CDATA[Workouts]]></category>
		<category><![CDATA[Benchmark]]></category>
		<category><![CDATA[Challenge]]></category>
		<category><![CDATA[Clean and Jerk]]></category>
		<category><![CDATA[Grace]]></category>
		<category><![CDATA[Handstand]]></category>
		<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[Pull-Ups]]></category>

		<guid isPermaLink="false">http://trainingboard.wordpress.com/?p=384</guid>
		<description><![CDATA[The fact that I had to attend Mars Hill College&#8217;s 2009 graduation ceremonies (occupational hazard) prevented me from joining CrossFit Asheville in doing &#8220;Grace&#8221; today. Grace is a brutal full-body benchmark workout (30 reps of Clean and Jerk, for time; Rx&#8217;d at 135#; I probably would have attempted 115# or 95#, unless coached lower). That [...]]]></description>
		<wfw:commentRss>http://training.apocryphum.com/2009/05/09/graduation-puc-day-8/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Rest Day.  Full Stop.</title>
		<link>http://training.apocryphum.com/2009/05/07/rest-day-full-stop/</link>
		<comments>http://training.apocryphum.com/2009/05/07/rest-day-full-stop/#comments</comments>
		<pubDate>Thu, 07 May 2009 16:28:56 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[CrossFit Asheville WODS]]></category>
		<category><![CDATA[Rest Days]]></category>
		<category><![CDATA[Benchmark]]></category>
		<category><![CDATA[Elizabeth]]></category>

		<guid isPermaLink="false">http://trainingboard.wordpress.com/?p=369</guid>
		<description><![CDATA[I pulled an all nighter last night, to finish my grading for the semester. Didn&#8217;t go to bed until 5:45 am. At least I wasn&#8217;t drinking heavily. I had once 4 oz. glass of wine (split in two servings&#8230; I am so extremely moderate) between 6:30 and 9:30 pm, and one shot of whiskey, to [...]]]></description>
		<wfw:commentRss>http://training.apocryphum.com/2009/05/07/rest-day-full-stop/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>&quot;Angie&quot;</title>
		<link>http://training.apocryphum.com/2009/04/23/angie/</link>
		<comments>http://training.apocryphum.com/2009/04/23/angie/#comments</comments>
		<pubDate>Thu, 23 Apr 2009 16:25:21 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[Workouts]]></category>
		<category><![CDATA[Angie]]></category>
		<category><![CDATA[Benchmark]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[Pull-Ups]]></category>
		<category><![CDATA[Push-Ups]]></category>
		<category><![CDATA[Sit-Ups]]></category>
		<category><![CDATA[Squats]]></category>

		<guid isPermaLink="false">http://goodworkout.wordpress.com/?p=297</guid>
		<description><![CDATA[I did &#8220;Angie&#8221; on Tuesday morning this week. &#8220;Angie&#8221; is the first and most basic of the original &#8220;benchmark&#8221; workouts (aka &#8220;The Girls&#8221;) used in CrossFit (see CrossFit Journal Sep. 2003). &#8220;Angie&#8221; is composed entirely of callisthenic exercises. It consists of one round of 100 pull ups, followed by 100 sit ups, followed by 100 [...]]]></description>
		<wfw:commentRss>http://training.apocryphum.com/2009/04/23/angie/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>&quot;Fran&quot; #1</title>
		<link>http://training.apocryphum.com/2009/02/16/fran-1/</link>
		<comments>http://training.apocryphum.com/2009/02/16/fran-1/#comments</comments>
		<pubDate>Mon, 16 Feb 2009 13:53:34 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[Workouts]]></category>
		<category><![CDATA[Benchmark]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[Fran]]></category>
		<category><![CDATA[Pullups]]></category>
		<category><![CDATA[Thrusters]]></category>

		<guid isPermaLink="false">http://goodworkout.wordpress.com/?p=93</guid>
		<description><![CDATA[&#8220;Fran&#8221; is number 6 of the original 6 CrossFit benchmark workouts called collectively &#8220;The Girls&#8221; (see CrossFit Journal September 2003), and it also happens to be the most revered of them all. Today was my first encounter with her and I think I hate her or love her, I don&#8217;t know. I can&#8217;t do the [...]]]></description>
		<wfw:commentRss>http://training.apocryphum.com/2009/02/16/fran-1/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
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