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	<title>Crossfit Ignite</title>
	<link>http://crossfitignite.com</link>
	<description></description>
	<lastBuildDate>Fri, 10 Sep 2010 01:00:01 +0000</lastBuildDate>
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	<item>
		<title>Friday: Turkish Friday</title>
		<description><![CDATA[


 Big Ry (Ryan) doing his SDLHP with ease!
WOD:
  
Turkish Get Up  VIDEO

3 heavy single per side (r/l, go up in weight, r/l&#8230;.)

 
Touch and go Power Clean   VIDEO

3×3

**Super set these movements**
  
Met-Con
15-12-9-6-3

Power Clean (155/105)
Ring dip **scale 3x in push-ups**

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for [...]]]></description>
		<link>http://crossfitignite.com/2010/09/09/friday-front-squat/?utm_source=rss&amp;utm_medium=rss&amp;utm_campaign=friday-front-squat</link>
			</item>
	<item>
		<title>Thursday: Row Clean</title>
		<description><![CDATA[



 

Stef C doing FGB  RX!! Congrats were so proud of you!
 
WOD:
 
Hang Squat Clean
5&#215;3
  
Met-Con
“Jackie”

1000m Row
50- Thrusters (45# Bar)
30- Pull-ups

Reminder: Fight Gone Bad 5 is September 25th. This annual event, will be a fun workout and BBQ to raise money for the Wounded Warrior Project.   Please go HERE and register under CrossFit IGNITE to take part!! This event is [...]]]></description>
		<link>http://crossfitignite.com/2010/09/08/thursday-row-clean/?utm_source=rss&amp;utm_medium=rss&amp;utm_campaign=thursday-row-clean</link>
			</item>
	<item>
		<title>Paleo Pancake</title>
		<description><![CDATA[
Here is a great quick recipe for some pancakes..
I like to make some of these and then reheat them the next day or a day after. Throw some scrambled eggs and bacon on the side you got yourself a pretty stellar meal.

This will make enough for 2 people.
2 whole eggs
1/2 cup almond meal
1/2 cup coconut [...]]]></description>
		<link>http://crossfitignite.com/2010/09/08/paleo-pancake/?utm_source=rss&amp;utm_medium=rss&amp;utm_campaign=paleo-pancake</link>
			</item>
	<item>
		<title>Wednesday: Deadlifting</title>
		<description><![CDATA[





 

Chris S smashing the box jump during FGB, while being coached by Lucy.
**We will be celebrating Bad Brad&#8217;s wedding tonight at 8:15 at the Iron Horse on Broadway in Westwood**
**Make time to come down and give Bad Brad your best wishes!!**
 
WOD:
 
Deadlift

3 x 3 ** Work up to your 3rm, then perform 3 sets of your 3rm**

 
Met-Con

5 Deadlift [...]]]></description>
		<link>http://crossfitignite.com/2010/09/07/wednesday-10/?utm_source=rss&amp;utm_medium=rss&amp;utm_campaign=wednesday-10</link>
			</item>
	<item>
		<title>Tuesday: GAME ON! Training Season!..</title>
		<description><![CDATA[

Here is some inspiration from Marc &#8220;the scull crusher&#8221;. This is his before and after,  August 2009 &#8211; August 2010&#8230;. This stuff works!
  
Whats up  everyone? Welcome back to reality. Bbq&#8217;s are pretty much done, vacations are over etc. Like we said, Back to reality. Back to work and back to a regimented program. Time to [...]]]></description>
		<link>http://crossfitignite.com/2010/09/06/tuesday-game-on-training-season/?utm_source=rss&amp;utm_medium=rss&amp;utm_campaign=tuesday-game-on-training-season</link>
			</item>
	<item>
		<title>30 Day Paleo Challenge</title>
		<description><![CDATA[The Details

Duration: Tuesday, September 7th – Saturday, October 7th
Eat a diet rich in nutrients and minerals made from real whole foods that your grandmother would recognize: meats, vegetables, fruits and nuts. A diet that supports your physical efforts by giving you energy and reducing inflammation but does not store itself as extra fat on your [...]]]></description>
		<link>http://crossfitignite.com/2010/09/05/30-day-paleo-challenge/?utm_source=rss&amp;utm_medium=rss&amp;utm_campaign=30-day-paleo-challenge</link>
			</item>
	<item>
		<title>Saturday &#8211; Monday: CF Rowing Cert / Labor Day</title>
		<description><![CDATA[




 
 

CrossFit IGNITE will be CLOSED Saturday September 4th due to the CrossFit Rowing Certification.
 
We will be Closed Monday September 6th in observance of Labor Day.
 
Tuesday September 7th ALL classes are back to regular times
 
**NEW TIME** &#8211; The 6am class now meets at 5:45am!!

GOOD LUCK to Lucy and Adam at their Level 1 Cert this weekend!!!!!
 
]]></description>
		<link>http://crossfitignite.com/2010/09/03/saturday-monday-cf-rowing-cert-labor-day/?utm_source=rss&amp;utm_medium=rss&amp;utm_campaign=saturday-monday-cf-rowing-cert-labor-day</link>
			</item>
	<item>
		<title>New Nutrition Section</title>
		<description><![CDATA[Hi Everyone,
We&#8217;ve just launched a new Nutrition section. Check it out here. We&#8217;ll be posting articles and resources to help everyone with their nutrition. Let us know what you&#8217;d like to read about or if you have any good suggestions.
Thanks.
Steve and Tina
]]></description>
		<link>http://crossfitignite.com/2010/09/03/welcome-to-then-new-nutrition-section/?utm_source=rss&amp;utm_medium=rss&amp;utm_campaign=welcome-to-then-new-nutrition-section</link>
			</item>
	<item>
		<title>Friday: FIGHT GONE BAD&#8230;</title>
		<description><![CDATA[


 

WOD:
 
3 Rounds,
1 minute rounds of each of the following

Row for Calories
Push Press (75/55)
Sumo Deadlift High Pull (75/55)
Box Jump 20&#8242;
Wallball (20/14)

Score 1 rep or 1 calorie = 1 point
1 minute rest after all 5 movements are completed
 
Due to the nature of this workout we need everyones help to stick around and help coach an athlete. Its [...]]]></description>
		<link>http://crossfitignite.com/2010/09/02/friday-fight-gone-bad/?utm_source=rss&amp;utm_medium=rss&amp;utm_campaign=friday-fight-gone-bad</link>
			</item>
	<item>
		<title>Thursday: Take your medicine</title>
		<description><![CDATA[

WOD:
  
Warm-up

Turkish Get Up Progression 1 per side..

Skill / Strength
  
Super Set 4 rounds of

Turkish get up (R/L)
Kettlebell Windmills 3r, 3l
45 Second Plank Holds 

**Rest apx 2 min between rounds, going up in weight each round**
 
Conditioning

Run 1.5 Miles for Time.

 
**Lisa&#8217;s Pizza and back. Turn around run dojo and back**
]]></description>
		<link>http://crossfitignite.com/2010/09/01/thursday-take-your-medicine/?utm_source=rss&amp;utm_medium=rss&amp;utm_campaign=thursday-take-your-medicine</link>
			</item>
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