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	<title>Training Board &#187; Rope Climb</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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		<item>
		<title>At the Seams</title>
		<link>http://training.apocryphum.com/2010/02/12/at-the-seams/</link>
		<comments>http://training.apocryphum.com/2010/02/12/at-the-seams/#comments</comments>
		<pubDate>Sat, 13 Feb 2010 02:18:32 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[CrossFit Asheville WODS]]></category>
		<category><![CDATA[Workouts]]></category>
		<category><![CDATA[handstands]]></category>
		<category><![CDATA[L-sits]]></category>
		<category><![CDATA[Pull-Ups]]></category>
		<category><![CDATA[Push-Ups]]></category>
		<category><![CDATA[Rope Climb]]></category>
		<category><![CDATA[Sit-Ups]]></category>

		<guid isPermaLink="false">http://training.apocryphum.com/?p=2061</guid>
		<description><![CDATA[Today was all about being there, while everything else seemed to be falling apart at the seams, I made it to the gym and worked out.  My time didn't matter.  What mattered was that I was doing 42 pull-ups, 100 sit-ups, and 45 push-ups as fast as I could.]]></description>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Holiday Obstactles</title>
		<link>http://training.apocryphum.com/2009/11/25/holiday-obstactles/</link>
		<comments>http://training.apocryphum.com/2009/11/25/holiday-obstactles/#comments</comments>
		<pubDate>Thu, 26 Nov 2009 02:16:55 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[CrossFit Asheville WODS]]></category>
		<category><![CDATA[Obstacle Course]]></category>
		<category><![CDATA[Rope Climb]]></category>
		<category><![CDATA[Tumbling]]></category>

		<guid isPermaLink="false">http://training.apocryphum.com/?p=1793</guid>
		<description><![CDATA[The day before Thanksgiving is pretty much a bust for me.  But I'll live.]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>animum adeptare</title>
		<link>http://training.apocryphum.com/2009/09/19/animum-adeptare/</link>
		<comments>http://training.apocryphum.com/2009/09/19/animum-adeptare/#comments</comments>
		<pubDate>Sat, 19 Sep 2009 17:48:58 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[Cheat Days]]></category>
		<category><![CDATA[CrossFit Asheville WODS]]></category>
		<category><![CDATA[400 meter run]]></category>
		<category><![CDATA[Kettlebell Swings]]></category>
		<category><![CDATA[Overhead Squats]]></category>
		<category><![CDATA[Pose Running]]></category>
		<category><![CDATA[Push-Ups]]></category>
		<category><![CDATA[Rope Climb]]></category>
		<category><![CDATA[Sit-Ups]]></category>
		<category><![CDATA[Wall Ball Shots]]></category>

		<guid isPermaLink="false">http://training.apocryphum.com/?p=1415</guid>
		<description><![CDATA[A normal Saturday work-out day is followed by a night on the town with my CFA buds, leading to a wicked drinking binge.  Ouch!]]></description>
		<wfw:commentRss>http://training.apocryphum.com/2009/09/19/animum-adeptare/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>Over Under Through</title>
		<link>http://training.apocryphum.com/2009/09/16/over-under-through/</link>
		<comments>http://training.apocryphum.com/2009/09/16/over-under-through/#comments</comments>
		<pubDate>Thu, 17 Sep 2009 02:55:46 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[CrossFit Asheville WODS]]></category>
		<category><![CDATA[Jumping Rope]]></category>
		<category><![CDATA[Kettlebell Swings]]></category>
		<category><![CDATA[Max Height Box Jump]]></category>
		<category><![CDATA[Overhead Squats]]></category>
		<category><![CDATA[Power Snatch]]></category>
		<category><![CDATA[Push-Ups]]></category>
		<category><![CDATA[Rope Climb]]></category>
		<category><![CDATA[Sit-Ups]]></category>

		<guid isPermaLink="false">http://training.apocryphum.com/?p=1393</guid>
		<description><![CDATA[The workout was fun and sweaty, but comments from Corey left me thinking about how I can improve my form, and with it, my performance.]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Hardcore</title>
		<link>http://training.apocryphum.com/2009/09/14/hardcore/</link>
		<comments>http://training.apocryphum.com/2009/09/14/hardcore/#comments</comments>
		<pubDate>Tue, 15 Sep 2009 00:26:39 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[CrossFit Asheville WODS]]></category>
		<category><![CDATA[Health Reports]]></category>
		<category><![CDATA[Nutrition]]></category>
		<category><![CDATA[400 meter sprint]]></category>
		<category><![CDATA[Clean and Jerk]]></category>
		<category><![CDATA[Overhead Squats]]></category>
		<category><![CDATA[Push Jerk]]></category>
		<category><![CDATA[Push-Ups]]></category>
		<category><![CDATA[Rope Climb]]></category>
		<category><![CDATA[Sit-Ups]]></category>

		<guid isPermaLink="false">http://training.apocryphum.com/?p=1379</guid>
		<description><![CDATA[A demanding CrossFit Asheville WOD involving Push-Jerk training and a MetCon with 400 meter sprints and max rep Clean and Jerks with 103 lbs.  Quick and dirty.  My favorite kind of workout.  New 3 rep max Push Jerk PR: 140 lbs.]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Belching Fire</title>
		<link>http://training.apocryphum.com/2009/09/11/belching-fire/</link>
		<comments>http://training.apocryphum.com/2009/09/11/belching-fire/#comments</comments>
		<pubDate>Sat, 12 Sep 2009 02:00:25 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[CrossFit Asheville WODS]]></category>
		<category><![CDATA[burpee kettlebell deadlift]]></category>
		<category><![CDATA[Kettlebell Swings]]></category>
		<category><![CDATA[Overhead Squats]]></category>
		<category><![CDATA[Push-Ups]]></category>
		<category><![CDATA[Rope Climb]]></category>
		<category><![CDATA[Sit-Ups]]></category>
		<category><![CDATA[Turkish Get Ups]]></category>
		<category><![CDATA[Waiter's Walk]]></category>

		<guid isPermaLink="false">http://training.apocryphum.com/?p=1351</guid>
		<description><![CDATA[Friday morning&#8217;s CrossFit Asheville WOD was called &#8220;The Belch&#8221; and the Skill work was doing Turkish Get Ups. I felt good, really good, recovered and energized after the previous day of rest and calorie packing (Thursday was a 3500 calorie day, but not a cheat day, unless you count the one processed food item I [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<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>Holiday Obstacles</title>
		<link>http://training.apocryphum.com/2009/09/04/holiday-obstacles/</link>
		<comments>http://training.apocryphum.com/2009/09/04/holiday-obstacles/#comments</comments>
		<pubDate>Sat, 05 Sep 2009 02:00:14 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[CrossFit Asheville WODS]]></category>
		<category><![CDATA[400 meter run]]></category>
		<category><![CDATA[Agility Drills]]></category>
		<category><![CDATA[Bear Crawl]]></category>
		<category><![CDATA[box hurdles]]></category>
		<category><![CDATA[Farmer's Carry]]></category>
		<category><![CDATA[Medicine Ball Slam]]></category>
		<category><![CDATA[Monkey Bars]]></category>
		<category><![CDATA[Obstacle Course]]></category>
		<category><![CDATA[Pull-Ups]]></category>
		<category><![CDATA[Push-Ups]]></category>
		<category><![CDATA[Rolls]]></category>
		<category><![CDATA[Rope Climb]]></category>
		<category><![CDATA[Sit-Ups]]></category>
		<category><![CDATA[Tumbling]]></category>
		<category><![CDATA[walking lunges]]></category>

		<guid isPermaLink="false">http://training.apocryphum.com/?p=1316</guid>
		<description><![CDATA[I don&#8217;t get Labor Day off of work. But CrossFit Asheville will be closing on Saturday and Monday since coaches Shanna and Corey are headed to Folly Beach. No complaints. I am sure they deserve a beach break, and all I can say is, I myself have never missed an opportunity to hear ocean waves. [...]]]></description>
		<wfw:commentRss>http://training.apocryphum.com/2009/09/04/holiday-obstacles/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Assault (and, No More Bands For Me)</title>
		<link>http://training.apocryphum.com/2009/09/02/assault-and-no-more-bands-for-me/</link>
		<comments>http://training.apocryphum.com/2009/09/02/assault-and-no-more-bands-for-me/#comments</comments>
		<pubDate>Wed, 02 Sep 2009 20:34:49 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[CrossFit Asheville WODS]]></category>
		<category><![CDATA[Box-Jumps]]></category>
		<category><![CDATA[Kettlebell Thruster]]></category>
		<category><![CDATA[Overhead Squats]]></category>
		<category><![CDATA[Pull-Ups]]></category>
		<category><![CDATA[Push-Ups]]></category>
		<category><![CDATA[resistance bands]]></category>
		<category><![CDATA[Rope Climb]]></category>
		<category><![CDATA[Sit-Ups]]></category>
		<category><![CDATA[Sumo Deadlift High Pull]]></category>
		<category><![CDATA[Tire Flips]]></category>

		<guid isPermaLink="false">http://training.apocryphum.com/?p=1297</guid>
		<description><![CDATA[CrossFit Asheville WOD of the day: Assault. Made it to the 6:00 am class. Everything is in order, except, I have a pretty standard head cold, a rhinovirus, so, I probably got everyone there sick. Sorry about that! About this cold: it started on the evening of Tuesday, Aug. 25th, with a bit of sinus [...]]]></description>
		<wfw:commentRss>http://training.apocryphum.com/2009/09/02/assault-and-no-more-bands-for-me/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Change</title>
		<link>http://training.apocryphum.com/2009/08/29/change/</link>
		<comments>http://training.apocryphum.com/2009/08/29/change/#comments</comments>
		<pubDate>Sun, 30 Aug 2009 03:00:55 +0000</pubDate>
		<dc:creator>Matt Baldwin</dc:creator>
				<category><![CDATA[CrossFit Asheville WODS]]></category>
		<category><![CDATA[400 meter run]]></category>
		<category><![CDATA[Ab-hollows]]></category>
		<category><![CDATA[AMRAP]]></category>
		<category><![CDATA[Comparing Lifting and Running]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[Intensity]]></category>
		<category><![CDATA[Overhead Squats]]></category>
		<category><![CDATA[Power]]></category>
		<category><![CDATA[Power Clean and Jerk]]></category>
		<category><![CDATA[Push-Ups]]></category>
		<category><![CDATA[Rope Climb]]></category>
		<category><![CDATA[Work]]></category>

		<guid isPermaLink="false">http://training.apocryphum.com/?p=1282</guid>
		<description><![CDATA[A killer WOD in which I lifted 7,125 pounds overhead and ran 1.25 miles in 21:21.  But Daniel appears to have done even more work, in fewer rounds.  It's a puzzle.]]></description>
		<wfw:commentRss>http://training.apocryphum.com/2009/08/29/change/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
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