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	<title>Shoreline CrossFit</title>
	<link>http://www.shorelinecrossfit.com</link>
	<description></description>
	<lastBuildDate>Wed, 10 Mar 2010 01:28:23 +0000</lastBuildDate>
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	<item>
		<title>You&#8217;ll Be Fine&#8230;</title>
		<description><![CDATA[WOD, 3/10/10:
FIRST:
3 x 3 Back Squat @ 85% of your one rep max
THEN:
&#8220;WOD 4 TN/MS/AL Sectional&#8221;
MEN
As many rounds as possible in 15 minutes of:
5 Handstand Push-ups
95 pound Squat snatch, 7 reps
20&#8243; Box jumps, 10 reps
WOMEN
As many rounds as possible in 15 minutes of:
3 Handstand Push-ups
55 pound Squat snatch, 7 reps
20&#8243; Box jumps, 10 reps
I am [...]]]></description>
		<link>http://www.shorelinecrossfit.com/2010/03/youll-be-fine/</link>
			</item>
	<item>
		<title>That Darn Overhead Squat&#8230;</title>
		<description><![CDATA[ 
WOD, 3/09/10:
&#8220;SoCal Sectional WOD 1&#8243;
 
For time:
Run 400m
10 Squat Clean to Overhead (135/95lbs)
10 Pullups (kipping or strict, chin clearly over the bar, full arm extension at bottom, no butterfly)
Three rounds for time.
20 minute time limit.
If you haven&#8217;t recorded your weekly points for the Paleo challenge, please do so tomorrow.  We have a lot of PERFECT [...]]]></description>
		<link>http://www.shorelinecrossfit.com/2010/03/that-darn-overhead-squat/</link>
			</item>
	<item>
		<title>Taming the Inner Voice</title>
		<description><![CDATA[WOD, 3/8/10:
FIRST:
For 10 minutes work on gymnastics skills:

Handstand holds
L-sits (bar &#38; rings)
Skin the cats
Handstand push ups
Kipping swing
Kipping push-ups

THEN:
&#8220;The Burner&#8221;
5 rounds for time
95/65 pound Overhead Squat, 15 reps
Burpees, 10 reps
Kevin Miller found this GREAT article on The CrossFit Journal about taming your &#8220;inner voice&#8221; before, during, and after WODs.  Here is a short excerpt:
&#8220;If everything that [...]]]></description>
		<link>http://www.shorelinecrossfit.com/2010/03/taming-the-inner-voice/</link>
			</item>
	<item>
		<title>Give &#8220;Helen&#8221; a Beat Down</title>
		<description><![CDATA[WOD, 3/7/10:
FIRST: Find your one rep max shoulder press.
then&#8230;
&#8220;Helen&#8221;
Three rounds for time:
Run 400 meters
1.5/1 pood Kettlebell X 21 swings
12 Pull-ups

]]></description>
		<link>http://www.shorelinecrossfit.com/2010/03/give-helen-a-beat-down/</link>
			</item>
	<item>
		<title>Saturday Sweat Fest</title>
		<description><![CDATA[WOD, 3/6/10:
5 round for time of:
15 Deadlifts @ 135/95
10 Back Squats
600 M run 
or (depending on class size)
2 partner challenge:
While one partner runs 800 meters, the other completes an AMRAP in 20 minutes of:
5 Deadlifts @ 135/95
7 Back Squats @ 135/95


]]></description>
		<link>http://www.shorelinecrossfit.com/2010/03/saturday-sweat-fest/</link>
			</item>
	<item>
		<title>Attack FRAN Like You&#8217;re 67 Years Old (at least this 67 year-old)!</title>
		<description><![CDATA[WOD, 3/5/10:
&#8220;FRAN&#8221; final Paleo Challenge WOD:
21-15-9
Thrusters (95/65)
Pull-ups
Do yourself a favor and watch this video.  Yesterday&#8217;s video was inspiring.  I don&#8217;t think that there is much that can hold a candle to it, but this is pretty darn close.  IS THAT A CROSSFIT TEE-SHIRT THE VET IS WEARING??!!!!  We could get a whole new generation of [...]]]></description>
		<link>http://www.shorelinecrossfit.com/2010/03/attack-fran-like-youre-67-years-old-at-least-this-67-year-old/</link>
			</item>
	<item>
		<title>No Excuses&#8230;EVER!</title>
		<description><![CDATA[WOD, 3/4/10:
10-9-8-7-6-5-4-3-2-1
Med-Ball Clean-Wall Balls (20/14)
Kettlebell Swing 2 pood/1.5 pood
with intermittent 100 meter run between rounds (if it snows, sub 15 20&#8243; box jumps) 
Check out this video of Kyle Maynard, owner of CrossFit No Excuses.  He competed at his qualifier&#8230;he was one to beat.  According to CrossFit.com, &#8220;Kyle Maynard competed in all of the events, setting the [...]]]></description>
		<link>http://www.shorelinecrossfit.com/2010/03/get-ready-to-run-or-box-jump-pray-for-no-snow/</link>
			</item>
	<item>
		<title>Get Comfortable With Being Uncomfortable&#8230;</title>
		<description><![CDATA[WOD, 3/3/10:
1st: Find your max pull-ups without coming off the bar.  You may hang there, but once you drop, it&#8217;s OVER.  If you usually use a band, continue to do so.
2nd: On the top of every minute for 20 minutes perform the following:
4 power clean and push jerks at 70% of your 1 RM + [...]]]></description>
		<link>http://www.shorelinecrossfit.com/2010/03/get-comfortable-with-being-uncomfortable/</link>
			</item>
	<item>
		<title>Announce Your Goal for the Paleo Challenge</title>
		<description><![CDATA[WOD, 3/2/10:
Paleo Benchmark WOD # 2:
5 rounds of 400 M run with a two minute rest in between.
Your five rounds will be averaged together for your average 400 M time.  This will be the score posted on the whiteboard.
So, the Paleo Challenge officially began today!  So far, signed up members that have weighed in and [...]]]></description>
		<link>http://www.shorelinecrossfit.com/2010/03/announce-your-goal-for-the-paleo-challenge/</link>
			</item>
	<item>
		<title>Paleo Challenge Kick Off</title>
		<description><![CDATA[WOD, 3/1/10:
PALEO CHALLENGE BENCHMARK WOD # 1 (if you miss this WOD tomorrow, and would still like to be part of the SCF Paleo Challenge, you must make it up at another point this week):
Fight Gone Bad
3 rounds of the following
Wall Ball, 20/14
SDHP, 75/55
Box Jump, 20 inches
Push Press, 75/55
Row, Calories
Each athlete must spend 1 minute [...]]]></description>
		<link>http://www.shorelinecrossfit.com/2010/02/paleo-challenge-kick-off/</link>
			</item>
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