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	<title>Crossfit Metro</title>
	<link>http://crossfitmetro.com</link>
	<description>CrossFit Training in Metro Atlanta</description>
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		<title>2nd Place at the Angie 5K</title>
		<description><![CDATA[CrossFit No Excuses, a CrossFit box in Suwanee, Georgia, offered up a CrossFit challenge during a local 5K/10K. The format: 100 pull-ups run a mile 100 push-ups (lift hand standard) run a mile 100 situps run a mile 100 squats sprint .1 to the finish Yours truly scored a second place overall finish, &#8230;but I [...]]]></description>
		<link>http://crossfitmetro.com/angie/2nd-place-at-the-angie-5k/</link>
			</item>
	<item>
		<title>Heavy shoulders</title>
		<description><![CDATA[Shoulder Press 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 As usual, a CrossFit WOD that looks easy, sounds easy, &#8230;but hurts like Hell by the 7th set. 175lbs. Done.]]></description>
		<link>http://crossfitmetro.com/wod/heavy-shoulders/</link>
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		<title>A Little Bit Mo&#8217;</title>
		<description><![CDATA[Did my own run WOD. 10-12 rugged miles at Sweetwater Creek State Park with the Mad Mexican. Done.]]></description>
		<link>http://crossfitmetro.com/wod/a-little-bit-mo/</link>
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		<title>Fight Gone Bad, Terrible, Rotten, &#8230;</title>
		<description><![CDATA[&#8230;but lovely. Yup. Nailed Fight Gone Bad this morning with my boy Vic&#8217;tah &#8220;The Mad Mexican&#8221; Zamudio. First up though, a little 6-ish mile trot through the woods, at a decent clip, THEN, bust up some CrossFit WOD action. Fight Gone Bad 3 Rounds of 1 minute each of the following movements: Wall balls - 20lbs [...]]]></description>
		<link>http://crossfitmetro.com/wod/fight-gone-bad-in-april/</link>
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		<title>J.T. &#8211; Harder Than It Looks</title>
		<description><![CDATA[Crossfit WODs are notorious for looking rather tame on paper. J.T. 21-15-9 of: handstand push-ups ring dips push-ups Sounds simple enough eh? Ha. 5 HPUs in, I had to drop and continue in sets of 3-5 Dips I scaled to bar dips since I was training at the YMCA. Push-ups? ok, I handled these with general [...]]]></description>
		<link>http://crossfitmetro.com/wod/j-t-harder-than-it-looks/</link>
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		<title>Clean and Jerk Day</title>
		<description><![CDATA[Today, WOD #3 for the CrossFit Games was announced. It&#8217;s simply as many squat clean and jerks one can complete in five minutes (5:00). Men &#8211; 165 lbs Women &#8211; 110 lbs Me? I scaled. 135 lbs, and I managed 13 rounds. I&#8217;m completely wrecked, thank you.]]></description>
		<link>http://crossfitmetro.com/blog/clean-and-jerk-day/</link>
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		<title>I&#8217;m Back &#8230;Breaking My Back</title>
		<description><![CDATA[First day back to daily CrossFit WODs in a very long time. &#8220;Welcome back, Christian.&#8221; Thanks, me. And the WOD is &#8220;Michael&#8221;. Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups My time? It&#8217;s wasn&#8217;t pretty. Let&#8217;s just say that I&#8217;m glad to be back and will focus first and foremost [...]]]></description>
		<link>http://crossfitmetro.com/blog/im-back-breaking-my-back/</link>
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		<title>Squats &#8211; frontside, that is.</title>
		<description><![CDATA[Oh yes. Front Squats. I always hope that my thrusters will get forever faster as I get stronger at the front squat, but It&#8217;s been awhile since we focused on them solely. It felt good. WOD 3 &#8211; 3 &#8211; 3 &#8211; 3 &#8211; 3 front squats Results After a good long warm up of: [...]]]></description>
		<link>http://crossfitmetro.com/wod/squats-frontside-that-is/</link>
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		<title>Yeeeah! &#8220;Cleans!&#8221;</title>
		<description><![CDATA[Today, Jay and I focused on Power Cleans, (cleans started from the floor, but not taken all the way to squat clean) plus finishing the entire movement with a push press. WOD 10 &#8211; 8 &#8211; 6 &#8211; 4 &#8211; 2 Power cleans to&#8230; Push press One movement. Not for time, but for form. Results [...]]]></description>
		<link>http://crossfitmetro.com/wod/yeeeah-cleans/</link>
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		<title>Sad Linda</title>
		<description><![CDATA[Since we were limited on time, and focused more on proper form training vs. heavy loads, we&#8217;re gonna call Tuesday&#8217;s training &#8220;Sad Linda&#8221; &#8212; In fact, there&#8217;s really very little &#8220;Linda&#8221; resemblance goin&#8217; here at all, but we&#8217;ll get there. WOD 10 &#8211; 8 &#8211; 6 &#8211; 4 &#8211; 2 (reps) of: deadlifts bench press [...]]]></description>
		<link>http://crossfitmetro.com/wod/sad-linda/</link>
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