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	<title>CrossFit Champions</title>
	<link>http://www.crossfitchampions.com</link>
	<description>The Houston Area&#039;s First CrossFit Affiliate</description>
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		<title>3-12-10 &#8211; Friday CFC WOD</title>
		<description><![CDATA[Morphed &#8220;Murph&#8221;
For time:
50 Pull-ups
100 Push-ups
150 Squats
Run 2 miles
50 Pull-ups
100 Push-ups
150 Squats
You can partition the reps of the 1st and 2nd round of pull-ups, push-ups and squats however you like; but the run has to be in the middle of the workouts total reps.
Post time and thoughts to comments.
——————————————–
The South Texas Sectionals!
The South Texas Sectionals (their <a href='http://www.crossfitchampions.com/archives/3183'>[...]</a>]]></description>
		<link>http://www.crossfitchampions.com/archives/3183</link>
			</item>
	<item>
		<title>What to look for in a CrossFit gym.</title>
		<description><![CDATA[From Sara V.&#8217;s blog, When In Rome&#8230;
As promised, here is a follow up post about what to look for when seeking out a Crossfit gym.  I was very fortunate to be a part of a well run, amazing Crossfit gym whose trainers are immensely knowledgeable and dedicate every ounce of their energy to making their <a href='http://www.crossfitchampions.com/archives/3171'>[...]</a>]]></description>
		<link>http://www.crossfitchampions.com/archives/3171</link>
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		<title>3-11-10 &#8211; Thursday CFC WOD</title>
		<description><![CDATA[Weighted DEAD HANG Pull-ups
3-3-3
then after a short rest
21-15-9 for time of:
(see notes below)
Burpees
Cleans (up to* &#8211; 95lb,f:65lb)
(*Time limit on this workout is 5 minutes.  Select a weight that you can perform at maximum intensity and come in under 5 minutes.  For every 1 minute you go over the 5 minute limit, perform 10 <a href='http://www.crossfitchampions.com/archives/3166'>[...]</a>]]></description>
		<link>http://www.crossfitchampions.com/archives/3166</link>
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		<title>3-10-10 &#8211; Wednesday CFC WOD</title>
		<description><![CDATA[For time:
Complete in any order holding the weighted plate
(m:45lb,f:25lb)
400m Overhead Carry (active shoulder)
40 Trucker Squats
40 Ab-mat Sit-ups
40 Walking Lunge Steps
40 Box Jumps (m:20in,f:12in)
40 Dynamic Push-ups
Post time and thoughts to comments.




















——————————————–
If you absolutely had to, do you know how to whoop somebody&#8217;s ass to defend your own?
 
 
Champions Combat Arts
]]></description>
		<link>http://www.crossfitchampions.com/archives/3159</link>
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		<title>3-9-10 &#8211; Tuesday CFC WOD</title>
		<description><![CDATA[Compare to 2-27-10 (5s,3s)
Snatch 3-3-3-3
then after a short rest
3 rounds for time of:
20 1-Arm DB Snatch (10 each arm) (m:35lb,f:25lb)10 each arm- One arm DB snatch
20 Ab-mat Sit-ups
20 Walking Lunge Steps
Post snatch loads, metcon time, and thoughts to comments.














——————————————–
Kyle Update: CrossFit Brasil
&#8220;My first WOD in over a month was full Murph &#8211; at CrossFit Brasil <a href='http://www.crossfitchampions.com/archives/3152'>[...]</a>]]></description>
		<link>http://www.crossfitchampions.com/archives/3152</link>
			</item>
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		<title>3-8-10 &#8211; Monday CFC WOD</title>
		<description><![CDATA[4 rounds of:
Run 400m within 3:00 minutes
- with the remaining time, complete AMRepsAP of:
Kettlebell Swing (m:53lb,f:35lb)
or
Wall Ball Shot (m:20lb,f:14lb)
- 1 minute rest between rounds
You can start with WBS or KB Swings, but you must complete 2 rounds of each.
Post number of reps of each movement from each round and thoughts to comments.

















]]></description>
		<link>http://www.crossfitchampions.com/archives/3145</link>
			</item>
	<item>
		<title>3-6-10 &#8211; Saturday CFC WOD &#8211; REMOTE</title>
		<description><![CDATA[Attention:
The Saturday CFC WOD, 3-6-10, will not be at the CrossFit Champions gym.
It will be held at the HeatherWood Village Community Center.
15018 Willow Branch Drive
Houston, TX 77070
(MAP)
Class times are still 8:30am – 9:30am and 9:30am – 10:30am.  You will probably want to show up a little early.
YOU DON’T WANT TO MISS THIS ONE!
For time:
Run 6 <a href='http://www.crossfitchampions.com/archives/3134'>[...]</a>]]></description>
		<link>http://www.crossfitchampions.com/archives/3134</link>
			</item>
	<item>
		<title>3-5-10 &#8211; Friday CFC WOD</title>
		<description><![CDATA[Compare to 2-22-10 (3s)
Bench Press 1-1-1
then after a short rest
Short &#8220;Lynne&#8221;
3 rounds of:
Max reps Bench Press (70% bw)
Max reps Pull-ups
There is no rest between Bench Press and Pull-ups, but you can rest briefly between rounds.  There is no time component to this workout.
Post bench press loads, short Lynne reps (both bp and pu) and thoughts <a href='http://www.crossfitchampions.com/archives/3131'>[...]</a>]]></description>
		<link>http://www.crossfitchampions.com/archives/3131</link>
			</item>
	<item>
		<title>3-4-10 &#8211; Thursday CFC WOD &#8211; Skill/Test Out Day</title>
		<description><![CDATA[Skill Day / Level Test Day
Today CFC athletes can come in and work on whatever you choose, but the emphasis is working on movement deficiencies or testing out on items on your Athletic Skill Level Sheets.
Choices include:

Work on new movements and/or skills you are having trouble with.
Test out on items on your Athletic Skill Level <a href='http://www.crossfitchampions.com/archives/3120'>[...]</a>]]></description>
		<link>http://www.crossfitchampions.com/archives/3120</link>
			</item>
	<item>
		<title>Welcome to CrossFit Champions!</title>
		<description><![CDATA[Welcome to the CrossFit Champions Training Blog.
A quick note on the training blog (below): As you read the posts below this one and see what our training is like, please don&#8217;t let the workouts scare you away!  Keep in mind that the workouts posted are for our top level athletes.  Everything we do is scaleable <a href='http://www.crossfitchampions.com/archives/300'>[...]</a>]]></description>
		<link>http://www.crossfitchampions.com/archives/300</link>
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