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	<title>Semantic Pillow</title>
	<link>http://www.semanticpillow.com/blog</link>
	<description>Talk that interests me</description>
	<lastBuildDate>Fri, 01 Jan 2010 20:47:35 +0000</lastBuildDate>
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	<item>
		<title>Crossfit Journal Snatch Videos</title>
		<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>
		<link>http://www.semanticpillow.com/blog/2010/01/01/crossfit-journal-snatch-videos/</link>
			</item>
	<item>
		<title>All Barbells, All the Time</title>
		<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#.  I did [...]]]></description>
		<link>http://www.semanticpillow.com/blog/2009/11/10/all-barbells-all-the-time/</link>
			</item>
	<item>
		<title>Tabata Something Else</title>
		<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 really helped me.  [...]]]></description>
		<link>http://www.semanticpillow.com/blog/2009/11/04/tabata-something-else/</link>
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		<title>Another Shoulder Press and Rowing Workout</title>
		<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 splits should be.  I was shooting [...]]]></description>
		<link>http://www.semanticpillow.com/blog/2009/11/03/another-shoulder-press-and-rowing-workout/</link>
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		<title>Crossfit Performance Challenge Final Exam</title>
		<description><![CDATA[Our gym started its performance challenge about two months ago.  Today was our final exam. I felt like I did pretty well last time.  Let&#8217;s see if I&#8217;ve gotten any better.
1RM Deadlift
I&#8217;m still lifting too much with my back and not my legs.  I was surprised that my back wasn&#8217;t sore the next day though.
Deadlift: [...]]]></description>
		<link>http://www.semanticpillow.com/blog/2009/11/02/crossfit-performance-challenge-final-exam/</link>
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	<item>
		<title>Linda</title>
		<description><![CDATA[No strength workout today.  Well, I guess I should say it was one big strength workout.
&#8220;Linda&#8221;
10-9-8-7-6-5-4-3-2-1 of:
1.5x Body-weight Deadlift
1x Body-weight Benchpress
.75x Body-weight Squat Cleans
My max deadlift is 1.5x my body weight, so I scaled as follows.  I pretty much halved all of my weights.

Deadlift : 133# (74%)
Bench Press : 89# (49%)
Clean : 67# (36%)

I [...]]]></description>
		<link>http://www.semanticpillow.com/blog/2009/10/30/linda/</link>
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	<item>
		<title>Back Squats, Push-ups, and Pull-ups</title>
		<description><![CDATA[Quick workout today.  Back squats, push-ups, and pull-ups.
3-3-3-3-3 Back Squats (80% of Max)
I did two warm-up sets, then used 121# for my work sets.  I took a big jump in weight since the last time I did 5&#215;3 back squats.  This says my estimated 1RM is 151#.
3 Rounds of:
10 Clapping Push-ups
10 Clapping Pull-ups (be careful)
The [...]]]></description>
		<link>http://www.semanticpillow.com/blog/2009/10/27/back-squats-push-ups-and-pull-ups/</link>
			</item>
	<item>
		<title>Thrusters and Burpee Pull-ups</title>
		<description><![CDATA[Today&#8217;s workout was thrusters and something new, burpee pull-ups.
5-5-5-5-5 Thrusters (70% of Max)
I&#8217;ve never tried to do heavy thrusters, so my choice of weight was a bit arbitrary.  I did the sets with 77#.
For Time:
60 Burpee Pull-ups (burpee into a jumping pull-up)
I was able to do all pull-ups from the floor.
Time: 10:17
]]></description>
		<link>http://www.semanticpillow.com/blog/2009/10/20/thrusters-and-burpee-pull-ups/</link>
			</item>
	<item>
		<title>Back Squats, Push Balls, and Sit-ups</title>
		<description><![CDATA[We did back squats again today.  I thought the three reps with a weight of 111# last week was somewhat easy, so I did my first round at that weight.  My 5th rep was a little unstable, so I moved down to 99#.  I felt a lot more stable on my last sets once I [...]]]></description>
		<link>http://www.semanticpillow.com/blog/2009/10/19/back-squats-push-balls-and-sit-ups/</link>
			</item>
	<item>
		<title>Back Squats and Half Cindy</title>
		<description><![CDATA[Strength workout today was back squats.  I&#8217;ve never done them before, so I wasn&#8217;t sure what my 75% max weight would be.  I tried 133#, but my third rep was pretty hard.  I moved down to 111# for the other four sets.
“Half Cindy”
Complete as many rounds in 10 minutes as you can of:
5 Pull-ups
10 Push-ups
15 [...]]]></description>
		<link>http://www.semanticpillow.com/blog/2009/10/15/back-squats-and-half-cindy/</link>
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