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	<title>Landstuhl CrossFit</title>
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	<link>http://landstuhlcrossfit.com</link>
	<description>Forging the Fighting Strength</description>
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		<title>Landstuhl CrossFit</title>
		<link>http://landstuhlcrossfit.com</link>
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		<title>24 February 2012</title>
		<link>http://landstuhlcrossfit.com/2012/02/23/24-february-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/02/23/24-february-2012/#comments</comments>
		<pubDate>Thu, 23 Feb 2012 16:39:39 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5715</guid>
		<description><![CDATA[Start with 2012 Open WOD #1 Perform as many burpees as possible in 7 minutes. During the up phase of the burpees, both hands must touch a target 6 inches above your max standing reach. A coach will help ensure your target is correct. During the down phase, your hips and CHEST (not belly) must [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&amp;blog=12657045&amp;post=5715&amp;subd=cfheart&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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			<media:title type="html">craigandcris</media:title>
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		<title>23 February 2012</title>
		<link>http://landstuhlcrossfit.com/2012/02/22/23-february-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/02/22/23-february-2012/#comments</comments>
		<pubDate>Wed, 22 Feb 2012 17:36:26 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5712</guid>
		<description><![CDATA[If you are competing in the 2012 Open, today is a rest day. Do skill work to prepare for WOD 1 (and the unknown WODS 2, 3, 4&#8230;), and keep it light! If you aren&#8217;t competing&#8230; SWOD:  Bench Press 3X5 (add 5 lbs to last week’s effort) DWOD:  “Death by Back Squat” 1 back squat [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&amp;blog=12657045&amp;post=5712&amp;subd=cfheart&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://landstuhlcrossfit.com/2012/02/22/23-february-2012/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
	
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			<media:title type="html">craigandcris</media:title>
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		<title>22 February 2012</title>
		<link>http://landstuhlcrossfit.com/2012/02/21/22-february-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/02/21/22-february-2012/#comments</comments>
		<pubDate>Tue, 21 Feb 2012 17:35:19 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5710</guid>
		<description><![CDATA[WOD: Row 500m, rest 60 sec. Row 500m, rest 60 sec. Row 1000m, rest 3:00. Row 1000m. Post your slower 500 time and your slower 1000 time.<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&amp;blog=12657045&amp;post=5710&amp;subd=cfheart&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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			<media:title type="html">craigandcris</media:title>
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		<title>21 February 2012</title>
		<link>http://landstuhlcrossfit.com/2012/02/20/21-february-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/02/20/21-february-2012/#comments</comments>
		<pubDate>Mon, 20 Feb 2012 17:27:53 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5704</guid>
		<description><![CDATA[SWOD: Deadlift 1X5 (add 5-10 lbs to last week’s effort) Strict pullups 3 X max reps DWOD:  Every 30 seconds for 10 minutes: 1 power clean + 1 hang power clean + 1 push jerk Go as heavy as you KNOW you can complete 20 rounds in 10 minutes.  Your score is your weight used.<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&amp;blog=12657045&amp;post=5704&amp;subd=cfheart&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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			<media:title type="html">craigandcris</media:title>
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		<title>20 February 2012</title>
		<link>http://landstuhlcrossfit.com/2012/02/18/20-february-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/02/18/20-february-2012/#comments</comments>
		<pubDate>Sat, 18 Feb 2012 17:01:22 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5701</guid>
		<description><![CDATA[SWOD:  Squat 3&#215;5 (add 5 lbs to last week’s squats).  Press 3&#215;5 (add 2.5-5 lbs) DWOD:  AMRAP 15 minutes: 3 Shoulder to Overhead (75% of body weight) 6 Pushups Bear Crawl (Edge of black mats, to far wall, and back) Depending on # of people, may use a rack for the StO’s.<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&amp;blog=12657045&amp;post=5701&amp;subd=cfheart&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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			<media:title type="html">craigandcris</media:title>
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		<title>17 February 2012</title>
		<link>http://landstuhlcrossfit.com/2012/02/16/17-february-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/02/16/17-february-2012/#comments</comments>
		<pubDate>Thu, 16 Feb 2012 16:50:59 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5685</guid>
		<description><![CDATA[SWOD: Power Clean 5X3 (add 2.5 lbs to last week’s effort) DWOD: “Tabata Diane”. This is an 8 minute workout where you alternate between 20 seconds of deadlifts and 20 seconds of handstand pushups. Between each 20 second effort, there are 10 seconds of “rest” (actually spent running back and forth between your deadlift bar [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&amp;blog=12657045&amp;post=5685&amp;subd=cfheart&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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			<media:title type="html">craigandcris</media:title>
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		<item>
		<title>16 February 2012&#8211;How’s your grip strength?</title>
		<link>http://landstuhlcrossfit.com/2012/02/15/16-february-2012-hows-your-grip-strength/</link>
		<comments>http://landstuhlcrossfit.com/2012/02/15/16-february-2012-hows-your-grip-strength/#comments</comments>
		<pubDate>Wed, 15 Feb 2012 16:47:00 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5681</guid>
		<description><![CDATA[SWOD: Squat 3X5 (add 5 lbs to last week’s effort) Bench Press 3X5 (add 2.5 lbs to last week’s effort) DWOD: 6 rounds of max distance 2-handed pinch plate carries. Rest as needed between rounds. Go as heavy as you can, and log the heaviest weight for longest distance. For demonstration of pinch plate carries, [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&amp;blog=12657045&amp;post=5681&amp;subd=cfheart&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://landstuhlcrossfit.com/2012/02/15/16-february-2012-hows-your-grip-strength/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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			<media:title type="html">craigandcris</media:title>
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		<title>15 February 2012</title>
		<link>http://landstuhlcrossfit.com/2012/02/14/15-february-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/02/14/15-february-2012/#comments</comments>
		<pubDate>Tue, 14 Feb 2012 16:45:24 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5679</guid>
		<description><![CDATA[WOD: 5 X 1 lap at LRMC track, with 90 seconds rest interval. Your goal is to go as fast as you can, while holding all splits within 3 seconds. Record your total time for the workout, including the 3 rest intervals; make note of the difference (delta) between your fastest and your slowest times.  [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&amp;blog=12657045&amp;post=5679&amp;subd=cfheart&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://landstuhlcrossfit.com/2012/02/14/15-february-2012/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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			<media:title type="html">craigandcris</media:title>
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		<item>
		<title>14 February 2012&#8211;Valentine&#8217;s Day.  Everybody loves Fran!</title>
		<link>http://landstuhlcrossfit.com/2012/02/13/14-february-2012-valentines-day-everybody-loves-fran/</link>
		<comments>http://landstuhlcrossfit.com/2012/02/13/14-february-2012-valentines-day-everybody-loves-fran/#comments</comments>
		<pubDate>Mon, 13 Feb 2012 16:43:15 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5677</guid>
		<description><![CDATA[SWOD: Deadlift 1X5 (add 5-10 lbs to last week’s effort) DWOD: “Fran” 21-15-9 Thrusters (95/65 lbs) Pullups<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&amp;blog=12657045&amp;post=5677&amp;subd=cfheart&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://landstuhlcrossfit.com/2012/02/13/14-february-2012-valentines-day-everybody-loves-fran/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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			<media:title type="html">craigandcris</media:title>
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		<item>
		<title>REPRESENTING:  Landstuhl CrossFit in London this Weekend!</title>
		<link>http://landstuhlcrossfit.com/2012/02/12/representing-landstuhl-crossfit-in-london-this-weekend/</link>
		<comments>http://landstuhlcrossfit.com/2012/02/12/representing-landstuhl-crossfit-in-london-this-weekend/#comments</comments>
		<pubDate>Sun, 12 Feb 2012 06:42:30 +0000</pubDate>
		<dc:creator>Ginger</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5695</guid>
		<description><![CDATA[Check out our team in London &#8211; Holy Crap what a performance! . Video from Yesterday: http://www.sicfit.com/video/601536 . Official Website: http://londonthrowdown.wodtime.com/leaderboard.php<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&amp;blog=12657045&amp;post=5695&amp;subd=cfheart&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://landstuhlcrossfit.com/2012/02/12/representing-landstuhl-crossfit-in-london-this-weekend/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		<georss:point>49.412026 7.570483</georss:point>
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			<media:title type="html">ginger</media:title>
		</media:content>

		<media:content url="http://cfheart.files.wordpress.com/2012/02/cris_atlondon.jpg?w=300" medium="image">
			<media:title type="html">Go Cris!</media:title>
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		<item>
		<title>13 February 2012</title>
		<link>http://landstuhlcrossfit.com/2012/02/11/13-february-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/02/11/13-february-2012/#comments</comments>
		<pubDate>Sat, 11 Feb 2012 11:40:33 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5674</guid>
		<description><![CDATA[SWOD: Squat 3&#215;5 (add 5 lbs to last week’s squats). Press 3&#215;5 (add 5 lbs) DWOD: “Every 30 seconds” Every 30 seconds, perform 3 burpees and as many pushups as you can in the remainder of the 30 seconds. Record how much time it takes to get to 150 pushups.<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&amp;blog=12657045&amp;post=5674&amp;subd=cfheart&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://landstuhlcrossfit.com/2012/02/11/13-february-2012/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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			<media:title type="html">craigandcris</media:title>
		</media:content>
	</item>
		<item>
		<title>10 February 2012</title>
		<link>http://landstuhlcrossfit.com/2012/02/09/10-february-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/02/09/10-february-2012/#comments</comments>
		<pubDate>Thu, 09 Feb 2012 16:36:01 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5670</guid>
		<description><![CDATA[SWOD: Power Clean 5X3 (75% of 1RM) DWOD: 5 Rounds (not for time): Max Rep weighted pullups (50 lbs) Farmer’s Carry 100m as heavy as possible. Post your total reps and loads used. For our strongest athletes, 50 lbs is the rx’d load for the pullups. Scale as appropriate.<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&amp;blog=12657045&amp;post=5670&amp;subd=cfheart&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://landstuhlcrossfit.com/2012/02/09/10-february-2012/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://1.gravatar.com/avatar/b29165fac57e9464b6d5c9309b20d6d1?s=96&#38;d=monsterid&#38;r=G" medium="image">
			<media:title type="html">craigandcris</media:title>
		</media:content>
	</item>
		<item>
		<title>9 February 2012</title>
		<link>http://landstuhlcrossfit.com/2012/02/08/9-february-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/02/08/9-february-2012/#comments</comments>
		<pubDate>Wed, 08 Feb 2012 16:31:24 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5667</guid>
		<description><![CDATA[SWOD: Squat 3X5 (add 5 lbs to Monday’s squats); Bench Press 3X5 @ 75% of 1RM DWOD: AMRAP in 12 minutes:  30 Overhead walking lunges (45/25 lbs) 15 Ring dips (Keep your shoulders active and your elbows locked out during the lunges!)<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&amp;blog=12657045&amp;post=5667&amp;subd=cfheart&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://landstuhlcrossfit.com/2012/02/08/9-february-2012/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://1.gravatar.com/avatar/b29165fac57e9464b6d5c9309b20d6d1?s=96&#38;d=monsterid&#38;r=G" medium="image">
			<media:title type="html">craigandcris</media:title>
		</media:content>
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		<item>
		<title>8 February 2012</title>
		<link>http://landstuhlcrossfit.com/2012/02/07/8-february-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/02/07/8-february-2012/#comments</comments>
		<pubDate>Tue, 07 Feb 2012 16:30:03 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5665</guid>
		<description><![CDATA[Lactate shuttle: Run as far as you can in 5 min. Rest 2:30. Run as far as you can in 6 min. Rest 3:00. Run as far as you can in 7 min. Collapse. Post your total distance run. Do not count any distance covered during the rest intervals. Rest means “do not move”.<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&amp;blog=12657045&amp;post=5665&amp;subd=cfheart&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://landstuhlcrossfit.com/2012/02/07/8-february-2012/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
	
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			<media:title type="html">craigandcris</media:title>
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		<item>
		<title>7 February 2012</title>
		<link>http://landstuhlcrossfit.com/2012/02/06/7-february-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/02/06/7-february-2012/#comments</comments>
		<pubDate>Mon, 06 Feb 2012 16:25:33 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5662</guid>
		<description><![CDATA[SWOD: Deadlift 5 reps at 75% of 1RM DWOD: On the minute, perform: 10 ball slams (40/25) Sprint 100m (50m out, 50m back) Continue until you can’t perform a full round within a minute. Post your total rounds completed.<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&amp;blog=12657045&amp;post=5662&amp;subd=cfheart&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
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			<media:title type="html">craigandcris</media:title>
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