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	<title>Semantic Pillow &#187; cleans</title>
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		<title>Linda</title>
		<link>http://www.semanticpillow.com/blog/2009/10/30/linda/</link>
		<comments>http://www.semanticpillow.com/blog/2009/10/30/linda/#comments</comments>
		<pubDate>Fri, 30 Oct 2009 23:07:45 +0000</pubDate>
		<dc:creator>Tim Nowaczyk</dc:creator>
				<category><![CDATA[General]]></category>
		<category><![CDATA[bench presses]]></category>
		<category><![CDATA[cleans]]></category>
		<category><![CDATA[crossfit]]></category>
		<category><![CDATA[deadlifts]]></category>
		<category><![CDATA[Linda]]></category>

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		<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 [...]]]></description>
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		<title>New Toys at the Gym</title>
		<link>http://www.semanticpillow.com/blog/2009/09/22/new-toys-at-the-gym/</link>
		<comments>http://www.semanticpillow.com/blog/2009/09/22/new-toys-at-the-gym/#comments</comments>
		<pubDate>Wed, 23 Sep 2009 02:00:55 +0000</pubDate>
		<dc:creator>Tim Nowaczyk</dc:creator>
				<category><![CDATA[General]]></category>
		<category><![CDATA[cleans]]></category>
		<category><![CDATA[crossfit]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[sandbags]]></category>
		<category><![CDATA[shoulder presses]]></category>

		<guid isPermaLink="false">http://www.semanticpillow.com/blog/?p=189</guid>
		<description><![CDATA[The trainers have been busy the past few days, making new toys to torture us with.  They stuffed a bunch of army canvas with wood chips to make an uneven heavy sack.  Today we had to use them in a workout. First, though, we had a strength workout.  Three sets of 15 shoulder presses.   I [...]]]></description>
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		<slash:comments>1</slash:comments>
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		<title>Crossfit Workout</title>
		<link>http://www.semanticpillow.com/blog/2009/08/13/crossfit-workout/</link>
		<comments>http://www.semanticpillow.com/blog/2009/08/13/crossfit-workout/#comments</comments>
		<pubDate>Fri, 14 Aug 2009 02:48:42 +0000</pubDate>
		<dc:creator>Tim Nowaczyk</dc:creator>
				<category><![CDATA[General]]></category>
		<category><![CDATA[cleans]]></category>
		<category><![CDATA[crossfit]]></category>
		<category><![CDATA[push presses]]></category>
		<category><![CDATA[Running]]></category>

		<guid isPermaLink="false">http://www.semanticpillow.com/blog/?p=97</guid>
		<description><![CDATA[Today&#8217;s workout was a fun one &#8211; running and barbell work. 4 Rounds of: Sprint 250M 6x Hang Power Clean (155# Men / 95# Women) 3x Push Jerk/Press (155# Men / 95# Women) My time was 6:12 using 77# for the HPC and PP. Times for each round: :41 run / :40 weights :51 run [...]]]></description>
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		<title>Defeated by Crossfit</title>
		<link>http://www.semanticpillow.com/blog/2007/11/26/defeated-by-crossfit/</link>
		<comments>http://www.semanticpillow.com/blog/2007/11/26/defeated-by-crossfit/#comments</comments>
		<pubDate>Mon, 26 Nov 2007 17:02:26 +0000</pubDate>
		<dc:creator>Tim Nowaczyk</dc:creator>
				<category><![CDATA[Recreation]]></category>
		<category><![CDATA[cleans]]></category>
		<category><![CDATA[crossfit]]></category>
		<category><![CDATA[dips]]></category>
		<category><![CDATA[elizabeth]]></category>
		<category><![CDATA[rowing]]></category>

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		<description><![CDATA[I tried to do crossfit again yesterday. &#8220;Elizabeth&#8221; 21-15-9 reps of: Clean 135 pounds Ring dips Post time to comments. This seemed a lot harder than my last one. First, I don&#8217;t know the Olympic lifts, so doing 21 cleans was pretty daunting. Someone at the gym who did undergraduate weightlifting gave me some good [...]]]></description>
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