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	<title>Training Board &#187; Olympic Lifting</title>
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	<link>http://training.apocryphum.com</link>
	<description>Matt Baldwin&#039;s CrossFit, Sports, and Nutrition Blog</description>
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		<title>Atlantis Revisited</title>
		<link>http://training.apocryphum.com/2009/09/08/atlantis-revisited/</link>
		<comments>http://training.apocryphum.com/2009/09/08/atlantis-revisited/#comments</comments>
		<pubDate>Tue, 08 Sep 2009 16:00:13 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[CrossFit Asheville WODS]]></category>
		<category><![CDATA[200 Meter Run]]></category>
		<category><![CDATA[400 meter run]]></category>
		<category><![CDATA[800 meter run]]></category>
		<category><![CDATA[Box-Jumps]]></category>
		<category><![CDATA[deadlift]]></category>
		<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[Overhead Squats]]></category>
		<category><![CDATA[PR]]></category>
		<category><![CDATA[Push-Ups]]></category>
		<category><![CDATA[Rope Climb]]></category>
		<category><![CDATA[Sit-Ups]]></category>

		<guid isPermaLink="false">http://training.apocryphum.com/?p=1342</guid>
		<description><![CDATA[Deadlifts and "Atlantis."  New PRs, but concerns about proper form send me in a new direction.]]></description>
		<wfw:commentRss>http://training.apocryphum.com/2009/09/08/atlantis-revisited/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Po-Mo Fran (Our Lady Micah)</title>
		<link>http://training.apocryphum.com/2009/08/28/po-mo-fran-our-lady-micah/</link>
		<comments>http://training.apocryphum.com/2009/08/28/po-mo-fran-our-lady-micah/#comments</comments>
		<pubDate>Fri, 28 Aug 2009 16:01:11 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[CrossFit Asheville WODS]]></category>
		<category><![CDATA[Ab-hollows]]></category>
		<category><![CDATA[Box-Jumps]]></category>
		<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[Overhead Squats]]></category>
		<category><![CDATA[Pull-Ups]]></category>
		<category><![CDATA[Push Press]]></category>
		<category><![CDATA[Push-Ups]]></category>
		<category><![CDATA[Thrusters]]></category>

		<guid isPermaLink="false">http://training.apocryphum.com/?p=1277</guid>
		<description><![CDATA[There are many ways to work on Fran.  Here's one of them.  Also, a PR push-press day.]]></description>
		<wfw:commentRss>http://training.apocryphum.com/2009/08/28/po-mo-fran-our-lady-micah/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Thrusters Up!</title>
		<link>http://training.apocryphum.com/2009/08/25/thrusters-up/</link>
		<comments>http://training.apocryphum.com/2009/08/25/thrusters-up/#comments</comments>
		<pubDate>Tue, 25 Aug 2009 14:00:41 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[CrossFit Asheville WODS]]></category>
		<category><![CDATA[Ab-hollows]]></category>
		<category><![CDATA[Box-Jumps]]></category>
		<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[Overhead Squats]]></category>
		<category><![CDATA[PR]]></category>
		<category><![CDATA[Push-Ups]]></category>
		<category><![CDATA[Rope Climb]]></category>
		<category><![CDATA[Shoulder Press]]></category>
		<category><![CDATA[Thrusters]]></category>
		<category><![CDATA[Turkish Get Up]]></category>

		<guid isPermaLink="false">http://training.apocryphum.com/?p=1262</guid>
		<description><![CDATA[My first Tuesday WOD gets shortened by scheduling issues, but I still set a 3 RM Thruster PR.]]></description>
		<wfw:commentRss>http://training.apocryphum.com/2009/08/25/thrusters-up/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
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		<item>
		<title>Delirium Tremens</title>
		<link>http://training.apocryphum.com/2009/08/21/delirium-tremens/</link>
		<comments>http://training.apocryphum.com/2009/08/21/delirium-tremens/#comments</comments>
		<pubDate>Fri, 21 Aug 2009 12:56:20 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[CrossFit Asheville WODS]]></category>
		<category><![CDATA[CrossFit Mothership WODS]]></category>
		<category><![CDATA[Box-Jumps]]></category>
		<category><![CDATA[D.T.]]></category>
		<category><![CDATA[deadlift]]></category>
		<category><![CDATA[Hang Power Cleans]]></category>
		<category><![CDATA[Hero WOD]]></category>
		<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[Pull-Ups]]></category>
		<category><![CDATA[Push Jerk]]></category>
		<category><![CDATA[Side Plank Hold]]></category>
		<category><![CDATA[Squats]]></category>

		<guid isPermaLink="false">http://training.apocryphum.com/?p=1228</guid>
		<description><![CDATA[CrossFit Asheville does the Hero WOD "D.T.," again.  I use 105#.  This is up from 95# in April.  I am making my way slowly towards the Rx'd 155#.]]></description>
		<wfw:commentRss>http://training.apocryphum.com/2009/08/21/delirium-tremens/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Going Ape</title>
		<link>http://training.apocryphum.com/2009/08/17/going-ape/</link>
		<comments>http://training.apocryphum.com/2009/08/17/going-ape/#comments</comments>
		<pubDate>Mon, 17 Aug 2009 17:18:44 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[CrossFit Asheville WODS]]></category>
		<category><![CDATA[Box Jump]]></category>
		<category><![CDATA[Farmer's Carry]]></category>
		<category><![CDATA[Front Squat]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Knees to Elbows]]></category>
		<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[Pull-Ups]]></category>
		<category><![CDATA[Squats]]></category>

		<guid isPermaLink="false">http://training.apocryphum.com/?p=1205</guid>
		<description><![CDATA[After a decent, but short sleep, and a one block breakfast, I got to CFA by about ten minutes to six for the WOD, totally clueless about what to expect. It was fun. SO GREAT TO BE BACK. Warm-Up Running H-Drills with side shuffles, low and high karaoke steps, etc. Stretching. Squats (15), Chest to [...]]]></description>
		<wfw:commentRss>http://training.apocryphum.com/2009/08/17/going-ape/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Old Iron Balls</title>
		<link>http://training.apocryphum.com/2009/07/20/old-iron-balls/</link>
		<comments>http://training.apocryphum.com/2009/07/20/old-iron-balls/#comments</comments>
		<pubDate>Mon, 20 Jul 2009 20:54:08 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[Workouts]]></category>
		<category><![CDATA[Benchmarks]]></category>
		<category><![CDATA[Burpees]]></category>
		<category><![CDATA[Cindy]]></category>
		<category><![CDATA[Deadlifts]]></category>
		<category><![CDATA[Front Squats]]></category>
		<category><![CDATA[Handstand]]></category>
		<category><![CDATA[Handstand Push-ups]]></category>
		<category><![CDATA[Hang Power Cleans]]></category>
		<category><![CDATA[Jump Rope]]></category>
		<category><![CDATA[Kipping Swings]]></category>
		<category><![CDATA[Knees to Elbows]]></category>
		<category><![CDATA[Mountain Climbers]]></category>
		<category><![CDATA[Muscle-Ups]]></category>
		<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[Pull-Ups]]></category>
		<category><![CDATA[Push Presses]]></category>
		<category><![CDATA[Push-Ups]]></category>
		<category><![CDATA[Ring Dips]]></category>
		<category><![CDATA[Sit-Ups]]></category>
		<category><![CDATA[Squats]]></category>
		<category><![CDATA[Surfer Get-Ups]]></category>

		<guid isPermaLink="false">http://training.apocryphum.com/?p=1018</guid>
		<description><![CDATA[A &#8220;rest day,&#8221; with respect to surfing (which basically means my wife asked me to stay home today and help with Lena), nevertheless I got in a killer WOD, based on two recent CrossFit Asheville WODS, from today (Monday, July 20th, 2009) and from Saturday (July 18th). Warm-Up Jump Rope (x20), Push-Ups (10), Jump-Rope (x40), [...]]]></description>
		<wfw:commentRss>http://training.apocryphum.com/2009/07/20/old-iron-balls/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>Level Headed (CrossFit Seattle)</title>
		<link>http://training.apocryphum.com/2009/07/03/level-headed-crossfit-seattle/</link>
		<comments>http://training.apocryphum.com/2009/07/03/level-headed-crossfit-seattle/#comments</comments>
		<pubDate>Fri, 03 Jul 2009 20:26:30 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[Workouts]]></category>
		<category><![CDATA[CrossFit Seattle]]></category>
		<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[Overhead Squats]]></category>
		<category><![CDATA[Pull-Ups]]></category>
		<category><![CDATA[Seattle Zoo]]></category>
		<category><![CDATA[Stretching]]></category>
		<category><![CDATA[Thrusters]]></category>
		<category><![CDATA[Yoga]]></category>

		<guid isPermaLink="false">http://training.apocryphum.com/?p=858</guid>
		<description><![CDATA[Gosh I slept terribly last night &#8212; tossing and turning, looking for comfort &#8212; and little nephew Hugo got up at 4:00 am and started playing on the floor RIGHT ABOVE where we were sleeping. So I guess I got between 4 and 6 hours total sleep&#8230; I&#8217;m not sure. 1 block breakfast, and off [...]]]></description>
		<wfw:commentRss>http://training.apocryphum.com/2009/07/03/level-headed-crossfit-seattle/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>The Winged M</title>
		<link>http://training.apocryphum.com/2009/07/02/the-winged-m/</link>
		<comments>http://training.apocryphum.com/2009/07/02/the-winged-m/#comments</comments>
		<pubDate>Thu, 02 Jul 2009 13:44:14 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[Workouts]]></category>
		<category><![CDATA[1000 Meter Row]]></category>
		<category><![CDATA[Concept II]]></category>
		<category><![CDATA[deadlift]]></category>
		<category><![CDATA[Jumprope]]></category>
		<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[Pull-Ups]]></category>
		<category><![CDATA[Push-Ups]]></category>
		<category><![CDATA[Sit-Ups]]></category>
		<category><![CDATA[Squats]]></category>

		<guid isPermaLink="false">http://training.apocryphum.com/?p=847</guid>
		<description><![CDATA[This post actually concerns my workout from yesterday. It was a nice day in Portland. I got a decent amount of sleep, about 7 hours in total (one waking), but I did take a sleep aid, so that helped. My Dad and I rode bikes up to the Multnomah Athletic Club (MAC). The MAC is [...]]]></description>
		<wfw:commentRss>http://training.apocryphum.com/2009/07/02/the-winged-m/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>&#8220;No Limits&#8221;</title>
		<link>http://training.apocryphum.com/2009/06/26/no-limits/</link>
		<comments>http://training.apocryphum.com/2009/06/26/no-limits/#comments</comments>
		<pubDate>Fri, 26 Jun 2009 14:29:06 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[CrossFit Asheville WODS]]></category>
		<category><![CDATA[AMRAP]]></category>
		<category><![CDATA[Burgener Warm Up]]></category>
		<category><![CDATA[Hang Power Cleans]]></category>
		<category><![CDATA[Knees to Elbows]]></category>
		<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[Pull-Ups]]></category>
		<category><![CDATA[Push-Ups]]></category>
		<category><![CDATA[Squats]]></category>
		<category><![CDATA[Sumo Deadlift High Pull]]></category>
		<category><![CDATA[Thrusters]]></category>

		<guid isPermaLink="false">http://training.apocryphum.com/?p=809</guid>
		<description><![CDATA[Played poker last night with my whiskey-swilling, cigarette-smoking, pizza-scarfing comrades in vice, and I managed to escape with minimal damage (certainly no cigarettes, only two shots of whiskey, and only one slice of Papa John&#8217;s Meat Lover&#8217;s Pizza &#8212; call it a mini-cheat; it did not appreciably throw off the day&#8217;s totals). Went to bed [...]]]></description>
		<wfw:commentRss>http://training.apocryphum.com/2009/06/26/no-limits/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>&quot;Alex&quot;</title>
		<link>http://training.apocryphum.com/2009/06/24/alex/</link>
		<comments>http://training.apocryphum.com/2009/06/24/alex/#comments</comments>
		<pubDate>Wed, 24 Jun 2009 12:40:35 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[CrossFit Asheville WODS]]></category>
		<category><![CDATA[Workouts]]></category>
		<category><![CDATA[400 meter sprint]]></category>
		<category><![CDATA[Knees to Elbows]]></category>
		<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[power cleans]]></category>
		<category><![CDATA[Pull-Ups]]></category>
		<category><![CDATA[Push-Ups]]></category>
		<category><![CDATA[Ring Dips]]></category>
		<category><![CDATA[Squats]]></category>

		<guid isPermaLink="false">http://trainingboard.wordpress.com/?p=795</guid>
		<description><![CDATA[About 6 hours sleep. 1 block breakfast. 6:00 am CFA workout. Warm Up Agility drills; shoulder dislocates; Sampsons; hip-mobility; calf and hamstring stretching; push-ups (15); squats (15); knees-to-elbows (15); pull-ups (medium band assisted, 15). WOD: Alex The CFA WOD is &#8220;Alex&#8221;, in honor of one of our members who is leaving, after today, for the [...]]]></description>
		<wfw:commentRss>http://training.apocryphum.com/2009/06/24/alex/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
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