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	<title>Whitemtncrossfit</title>
	<link>http://www.whitemtncrossfit.com</link>
	<description>Welcome to White Mountain CrossFit</description>
	<lastBuildDate>Mon, 06 Feb 2012 06:50:02 +0000</lastBuildDate>
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	<item>
		<title>Training Day 02/06/2012</title>
		<description><![CDATA[The mythic hordes of 9am
-Warm up-

Foam Roll
DROM
Push up Development

-Strength-


Press
2&#215;5, 1&#215;5+
Chins

-Conditioning-


Max rds in 15 mins
10 Hang power cln+push press (CFG: 95/65 minimum)
10 burpees (CFG: bar facing)
10 Hollow rocks



]]></description>
		<link>http://www.whitemtncrossfit.com/training-day-02062012/</link>
			</item>
	<item>
		<title>Training Day 02/03/2012</title>
		<description><![CDATA[
Yep.....
-Warm up-

Foam Roll
DROM
Push up development

-Strength-


Back squat 2&#215;5, 1&#215;5+
CFG/AO: warm up with OHS or front squat

-Conditioning-


7 rds AQAP (CFG: 10 rds)
10 HLR (CFG: toe to bar)
20 push ups *
Every round alternate between plyo push ups and regular push ups.






]]></description>
		<link>http://www.whitemtncrossfit.com/training-day-02032012/</link>
			</item>
	<item>
		<title>Training Day 02/02/2012</title>
		<description><![CDATA[A poignant shot of Tommy &#34;Twotone&#34; Friere working out.
-Warm up-

Foam Roll
DROM
Push up development

-Skill work-


Rowing technique

-Conditioning-


3 rounds AQAP
1000 M. row
30 hollow rocks
30 Bloomers (CFG: 45/25 minimum)
30 (15 ea side) russian twist



]]></description>
		<link>http://www.whitemtncrossfit.com/training-day-02022012/</link>
			</item>
	<item>
		<title>Training Day 02/01/2012</title>
		<description><![CDATA[We are 18 days away from the Atlantic Open down in Lynn and also from the Crash B&#8217;s down in Cambridge, and we&#8217;re sending competitors to both. Tomorrow we&#8217;ll look at some impressive indoor rowing feats (which I&#8217;ll find on the youtube), but today, today we look at peoples who lift the weights. Enjoy!

-Warm up-

Foam [...]]]></description>
		<link>http://www.whitemtncrossfit.com/training-day-02012012/</link>
			</item>
	<item>
		<title>Training Day 01/31/2012</title>
		<description><![CDATA[&#34;I don&#39;t WANT to do tabata sets!&#34;
-Warm up-

Foam Roll
DROM
Push up improvement

-Skill Development-


All skills: snatch pull unders (15 mins worth)
CFG: 3 pos snatch, work to a heavy weight for 1 cycle.

-Conditioning-


Tabata sets: 8 rds 20:10 for each exercise.
Thruster (45/75)
Tricep band extension
L hang (CFG: L hold on rings)
Jump squat (CFG: wall ball)



]]></description>
		<link>http://www.whitemtncrossfit.com/training-day-01312012/</link>
			</item>
	<item>
		<title>Training Day 01/30/2012</title>
		<description><![CDATA[Chris Ong has been taking the transformation challenge really seriously. Training hard too.
-Warm up-

Foam Roll
DROM
Push up improvement

-Strength-


Press 2&#215;5, 1&#215;5+
Chins

-Conditioning-


&#8220;Death by the bar&#8221;
Alternate on the minute: Barbel back squat (racked on back) &#38; power jerks*
* on the 1st min do a single barbell back squat, on the 2nd min do 2 power jerks ect, ect.
CFG: 115/75 [...]]]></description>
		<link>http://www.whitemtncrossfit.com/training-day-01302012/</link>
			</item>
	<item>
		<title>Training Day 01/27/2012</title>
		<description><![CDATA[This is what a strong person looks like. I found it on teh internets.
-Warm up-

Foam Roll
DROM
Push up development

-Strength-


Back squat 2&#215;5, 1&#215;5+

-Conditioning-


Partner rowing
max cals for 16 mins (8 mins each in a 1 on 1 off format)
-3 mins rest-
Complete for time:
50 thrusters (CFG: 95/65)



]]></description>
		<link>http://www.whitemtncrossfit.com/training-day-01272012/</link>
			</item>
	<item>
		<title>Training Day 01/26/2012</title>
		<description><![CDATA[Question for you intrepid mountaineers: What equipment would you like to see in the gym. Of course Brad and I have thoughts on what we&#8217;d like, but we are here for you guys so you tell us: What do you want to see in your gym?
Brian hit 235 on his OHS at the Not your [...]]]></description>
		<link>http://www.whitemtncrossfit.com/training-day-01262012/</link>
			</item>
	<item>
		<title>Training Day 01/25/2012</title>
		<description><![CDATA[
-I came across this the other day. Listen to the citation (read by the late president Regan), and listen to the man himself speak. Today I don&#8217;t want to hear anyone complaining about a sore anything.-
-Warm up-

Foam Roll
DROM
Push up development

-Strength-


Deadlift 1&#215;5+
CFG: Warm up w/ power cleans

-Conditioning-


Max rds in 12 mins
8 hang snatch pulls (CFG: 95/65)
8 [...]]]></description>
		<link>http://www.whitemtncrossfit.com/training-day-01252012/</link>
			</item>
	<item>
		<title>Training Day 01/24/2012</title>
		<description><![CDATA[A big shout out goes to all of our peoples who attended last saturday&#8217;s CrossFit competition down at NorthShore CrossFit. From what I&#8217;ve heard you guys were amazing, and did us proud, great work guys, I&#8217;m looking forwards to big things in the year to come from all of you.
Get em Jeffery!
-Warm up-

Foam Roll
DROM
Push up [...]]]></description>
		<link>http://www.whitemtncrossfit.com/training-day-01242012/</link>
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