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	<title>Semantic Pillow</title>
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	<link>http://www.semanticpillow.com/blog</link>
	<description>Talk that interests me</description>
	<lastBuildDate>Fri, 08 Apr 2011 15:06:41 +0000</lastBuildDate>
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		<title>Updated predicted 1RM</title>
		<link>http://www.semanticpillow.com/blog/2011/04/08/updated-predicted-1rm/</link>
		<comments>http://www.semanticpillow.com/blog/2011/04/08/updated-predicted-1rm/#comments</comments>
		<pubDate>Fri, 08 Apr 2011 15:06:41 +0000</pubDate>
		<dc:creator>Tim Nowaczyk</dc:creator>
				<category><![CDATA[General]]></category>

		<guid isPermaLink="false">http://www.semanticpillow.com/blog/?p=313</guid>
		<description><![CDATA[Predicted 1RM Back Squat &#8211; 5@210 =~ 1@247 Shoulder Press &#8211; 5@100 =~ 1@125 Deadlift &#8211; 5@260 =~ 1@305 Total &#8211; 677]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Starting over with Starting Strength</title>
		<link>http://www.semanticpillow.com/blog/2011/04/05/starting-over-with-starting-strength/</link>
		<comments>http://www.semanticpillow.com/blog/2011/04/05/starting-over-with-starting-strength/#comments</comments>
		<pubDate>Tue, 05 Apr 2011 20:08:46 +0000</pubDate>
		<dc:creator>Tim Nowaczyk</dc:creator>
				<category><![CDATA[Recreation]]></category>
		<category><![CDATA[crossfit]]></category>

		<guid isPermaLink="false">http://www.semanticpillow.com/blog/?p=308</guid>
		<description><![CDATA[My current best Crossfit Total is 615 lbs. Here are updated estimates of my 1-Rep maxes and Crossfit Total score using the same formula as before. Predicted 1RM Back Squat &#8211; 5@200 =~ 1@235 Shoulder Press &#8211; 5@95 =~ 1@118 Deadlift &#8211; 5@250 =~ 1@294 Total &#8211; 647]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>The Wisconsin 14 and a Brief History of Quorum Busting In The U.S.</title>
		<link>http://www.semanticpillow.com/blog/2011/03/03/the-wisconsin-14-and-a-brief-history-of-quorum-busting-in-the-u-s/</link>
		<comments>http://www.semanticpillow.com/blog/2011/03/03/the-wisconsin-14-and-a-brief-history-of-quorum-busting-in-the-u-s/#comments</comments>
		<pubDate>Thu, 03 Mar 2011 22:15:47 +0000</pubDate>
		<dc:creator>Tim Nowaczyk</dc:creator>
				<category><![CDATA[General]]></category>

		<guid isPermaLink="false">http://www.semanticpillow.com/blog/?p=301</guid>
		<description><![CDATA[When the Wisconsin Democratic Senators walked out several weeks ago, they were engaging in a tactic known as &#8220;Quorum Busting&#8221;. This is a relatively obscure tactic that takes advantage of a legislative bodies Quorum rule. The Quorum rule obviously is essential to ensure a minimum number of persons are present before official actions can be [...]]]></description>
		<wfw:commentRss>http://www.semanticpillow.com/blog/2011/03/03/the-wisconsin-14-and-a-brief-history-of-quorum-busting-in-the-u-s/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>New Motorcycle</title>
		<link>http://www.semanticpillow.com/blog/2010/10/14/new-motorcycle/</link>
		<comments>http://www.semanticpillow.com/blog/2010/10/14/new-motorcycle/#comments</comments>
		<pubDate>Thu, 14 Oct 2010 18:07:53 +0000</pubDate>
		<dc:creator>Tim Nowaczyk</dc:creator>
				<category><![CDATA[General]]></category>
		<category><![CDATA[GL1100I]]></category>
		<category><![CDATA[GoldWing]]></category>
		<category><![CDATA[motorcycle]]></category>

		<guid isPermaLink="false">http://www.semanticpillow.com/blog/?p=302</guid>
		<description><![CDATA[So, I took the dive and bought a bike, an &#8217;82 Honda GoldWing Interstate. The previous owner put two months of solid work into it and got it put back together and running at 85% or more. It still needs some work on the engine, though. It misfires occasionally and needs a good tune up. [...]]]></description>
		<wfw:commentRss>http://www.semanticpillow.com/blog/2010/10/14/new-motorcycle/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Weightlifting Update</title>
		<link>http://www.semanticpillow.com/blog/2010/10/06/weightlifting-update/</link>
		<comments>http://www.semanticpillow.com/blog/2010/10/06/weightlifting-update/#comments</comments>
		<pubDate>Thu, 07 Oct 2010 02:09:41 +0000</pubDate>
		<dc:creator>Tim Nowaczyk</dc:creator>
				<category><![CDATA[General]]></category>
		<category><![CDATA[weightlifting]]></category>
		<category><![CDATA[weightloss]]></category>

		<guid isPermaLink="false">http://www.semanticpillow.com/blog/?p=295</guid>
		<description><![CDATA[So&#8230; A lot has happened in the past four months. I injured myself in early May trying to do a max power clean and I took three months off while I recovered. Once I felt like my back was healed, I started up again, but was quickly side-railed again when my long-term relationship ended suddenly. [...]]]></description>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Weightlifting Progress</title>
		<link>http://www.semanticpillow.com/blog/2010/05/06/weightlifting-progress/</link>
		<comments>http://www.semanticpillow.com/blog/2010/05/06/weightlifting-progress/#comments</comments>
		<pubDate>Thu, 06 May 2010 15:33:43 +0000</pubDate>
		<dc:creator>Tim Nowaczyk</dc:creator>
				<category><![CDATA[General]]></category>
		<category><![CDATA[crossfit]]></category>

		<guid isPermaLink="false">http://www.semanticpillow.com/blog/?p=290</guid>
		<description><![CDATA[On April 5th, the gym did a crossfit total. I chose aggressive weights and scored 615.09lbs without missing a single rep. I should have been more agressive. Since that time, I&#8217;ve been gradually increasing the weight of my lifts. I&#8217;ve achieved a new PR in both the squat (5 reps of 220lbs) and shoulder press [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Crossfit Journal Snatch Videos</title>
		<link>http://www.semanticpillow.com/blog/2010/01/01/crossfit-journal-snatch-videos/</link>
		<comments>http://www.semanticpillow.com/blog/2010/01/01/crossfit-journal-snatch-videos/#comments</comments>
		<pubDate>Fri, 01 Jan 2010 20:34:10 +0000</pubDate>
		<dc:creator>Tim Nowaczyk</dc:creator>
				<category><![CDATA[General]]></category>
		<category><![CDATA[crossfit]]></category>
		<category><![CDATA[snatch]]></category>

		<guid isPermaLink="false">http://www.semanticpillow.com/blog/?p=281</guid>
		<description><![CDATA[Here&#8217;s a collection of links to videos that teach the olympic snatch. The Burgener Files Part 1: The Warmup Part 2: Skill Transfer Exercises Part 3: The High Hang Snatch Part 4: Stance, Grip and Position Part 5: Coaching Points Part 6: The Pocket Other Coach B Corrects James Hobart]]></description>
		<wfw:commentRss>http://www.semanticpillow.com/blog/2010/01/01/crossfit-journal-snatch-videos/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>All Barbells, All the Time</title>
		<link>http://www.semanticpillow.com/blog/2009/11/10/all-barbells-all-the-time/</link>
		<comments>http://www.semanticpillow.com/blog/2009/11/10/all-barbells-all-the-time/#comments</comments>
		<pubDate>Tue, 10 Nov 2009 23:30:17 +0000</pubDate>
		<dc:creator>Tim Nowaczyk</dc:creator>
				<category><![CDATA[General]]></category>
		<category><![CDATA[back squats]]></category>
		<category><![CDATA[crossfit]]></category>
		<category><![CDATA[push presses]]></category>
		<category><![CDATA[sdhp]]></category>

		<guid isPermaLink="false">http://www.semanticpillow.com/blog/?p=267</guid>
		<description><![CDATA[Today&#8217;s workout was all barbell work.  We started, like usual, with a strength workout. 2-2-2 Back Squat (90%) I did a few warm-up sets, then tried 133#.  I&#8217;ve done that weight before for one set of 3, so I knew I could do it.  It didn&#8217;t feel like 90%, so I jumped up to 155#.  [...]]]></description>
		<wfw:commentRss>http://www.semanticpillow.com/blog/2009/11/10/all-barbells-all-the-time/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Tabata Something Else</title>
		<link>http://www.semanticpillow.com/blog/2009/11/04/tabata-something-else/</link>
		<comments>http://www.semanticpillow.com/blog/2009/11/04/tabata-something-else/#comments</comments>
		<pubDate>Thu, 05 Nov 2009 03:00:06 +0000</pubDate>
		<dc:creator>Tim Nowaczyk</dc:creator>
				<category><![CDATA[General]]></category>
		<category><![CDATA[crossfit]]></category>
		<category><![CDATA[pull-ups]]></category>
		<category><![CDATA[push-ups]]></category>
		<category><![CDATA[sit-ups]]></category>
		<category><![CDATA[squats]]></category>
		<category><![CDATA[tabata something else]]></category>

		<guid isPermaLink="false">http://www.semanticpillow.com/blog/?p=258</guid>
		<description><![CDATA[Today was another one of those fun benchmark workouts &#8212; &#8220;Tabata Something Else&#8221; 8 Tabata Intervals (20 seconds of work; 10 seconds of rest) each of: Pullups Pushups Situps Squats I got a tear on my right-hand ring finger pad on my very last pull-up. I think I lost count on the pull-ups too. Kipping [...]]]></description>
		<wfw:commentRss>http://www.semanticpillow.com/blog/2009/11/04/tabata-something-else/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Another Shoulder Press and Rowing Workout</title>
		<link>http://www.semanticpillow.com/blog/2009/11/03/another-shoulder-press-and-rowing-workout/</link>
		<comments>http://www.semanticpillow.com/blog/2009/11/03/another-shoulder-press-and-rowing-workout/#comments</comments>
		<pubDate>Wed, 04 Nov 2009 03:00:04 +0000</pubDate>
		<dc:creator>Tim Nowaczyk</dc:creator>
				<category><![CDATA[General]]></category>
		<category><![CDATA[crossfit]]></category>
		<category><![CDATA[rowing]]></category>
		<category><![CDATA[shoulder presses]]></category>

		<guid isPermaLink="false">http://www.semanticpillow.com/blog/?p=255</guid>
		<description><![CDATA[We had a pretty straight-forward workout today &#8212; shoulder-press strength work, and rowing. 3-3-3-3 Shoulder Press (75% of Max) We did 75% shoulder presses two weeks ago and I used 89#.  Did the same today. 3 Rounds of: Row 500 Meters Rest 1 Minute I looked at the whiteboard to estimate what I thought my [...]]]></description>
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		<slash:comments>0</slash:comments>
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