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	<title>CrossFit Costa Mesa</title>
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	<link>http://crossfitcostamesa.com/blog</link>
	<description>Forging Elite Fitness</description>
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		<title>September 6th, 2010</title>
		<link>http://crossfitcostamesa.com/blog/?p=4593</link>
		<comments>http://crossfitcostamesa.com/blog/?p=4593#comments</comments>
		<pubDate>Tue, 07 Sep 2010 04:14:37 +0000</pubDate>
		<dc:creator>Chris</dc:creator>
				<category><![CDATA[Fitness]]></category>

		<guid isPermaLink="false">http://crossfitcostamesa.com/blog/?p=4593</guid>
		<description><![CDATA[
The key to a good weighted lunge? Tighten thy midline! Think those transverse drills we do are just for fun? No way&#8230;

WOD:
6 Rounds (not for time, but work quickly) of:
4 Mr. Spectacular (25/15 lb.)
4 Jingle Jangles
Instep Stretch for approx. 5 sec
Then&#8230;
6 Rounds (not for time, but work quickly) of:
10 Weighted Lunges (115/80 lb.)
3 Jumping Lunges
5 [...]]]></description>
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		<slash:comments>2</slash:comments>
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		<title>September 4th, 2010</title>
		<link>http://crossfitcostamesa.com/blog/?p=4589</link>
		<comments>http://crossfitcostamesa.com/blog/?p=4589#comments</comments>
		<pubDate>Sun, 05 Sep 2010 21:57:47 +0000</pubDate>
		<dc:creator>Chris</dc:creator>
				<category><![CDATA[Fitness]]></category>

		<guid isPermaLink="false">http://crossfitcostamesa.com/blog/?p=4589</guid>
		<description><![CDATA[
WOD:
In teams of four spend two minutes at each station, with 15 seconds to write down your score and transition, rack up as many reps as possible in three rounds of:
Row
Thrusters
Pull-ups
Wall Balls

Links:
Phys Ed: Does Stretching Before Running Prevent Injuries?
The Primal Blueprint 30-Day Challenge Begins September 7

]]></description>
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		<slash:comments>5</slash:comments>
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		<item>
		<title>September 3rd, 2010</title>
		<link>http://crossfitcostamesa.com/blog/?p=4581</link>
		<comments>http://crossfitcostamesa.com/blog/?p=4581#comments</comments>
		<pubDate>Sat, 04 Sep 2010 03:59:54 +0000</pubDate>
		<dc:creator>Chris</dc:creator>
				<category><![CDATA[Fitness]]></category>

		<guid isPermaLink="false">http://crossfitcostamesa.com/blog/?p=4581</guid>
		<description><![CDATA[Andrew, all up in the pain cave.
WOD: &#8220;Sissy Test&#8221;
For time:
KB Swings 20-1 (53/35 lb.)
Burpees 1-20
Looks like: 20 swings + 1 burpee, 19 swings + 2 burpees, until you hit 1 kettlebell swing and 20 burpees.
Notes:

I wish I had a video camera for this. Straight haulin&#8217; arse for 22 minutes. Nice work Carrie.

]]></description>
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		<slash:comments>2</slash:comments>
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		<item>
		<title>Fit Foods(?): Banzai Bowls</title>
		<link>http://crossfitcostamesa.com/blog/?p=4575</link>
		<comments>http://crossfitcostamesa.com/blog/?p=4575#comments</comments>
		<pubDate>Fri, 03 Sep 2010 21:00:38 +0000</pubDate>
		<dc:creator>Chris</dc:creator>
				<category><![CDATA[Fitness]]></category>

		<guid isPermaLink="false">http://crossfitcostamesa.com/blog/?p=4575</guid>
		<description><![CDATA[
Banzai Bowls, or more commonly known as Acai bowls have really come into fashion lately. At any minute of the day if you stop by the Banzai Bowl location on 17th in Costa Mesa you&#8217;ll see a crowd of hipsters hanging about in their pencil mustaches and cutoff jean shorts, nomming along on their bowls [...]]]></description>
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		<slash:comments>2</slash:comments>
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		<title>September 2nd, 2010</title>
		<link>http://crossfitcostamesa.com/blog/?p=4569</link>
		<comments>http://crossfitcostamesa.com/blog/?p=4569#comments</comments>
		<pubDate>Fri, 03 Sep 2010 03:50:27 +0000</pubDate>
		<dc:creator>Chris</dc:creator>
				<category><![CDATA[Fitness]]></category>

		<guid isPermaLink="false">http://crossfitcostamesa.com/blog/?p=4569</guid>
		<description><![CDATA[
WOD: &#8220;Grace&#8221;
For time:
30 Clean &#38; Jerk (135/95lbs)
Notes:
Grace, oh how I loathe thee. This, I&#8217;ll admit, is one of those CrossFit workouts that&#8217;s right in my wheelhouse: short time domain, extremely high power output and if you do it right, over before you know it. Grace is also one of those great workouts that allows you [...]]]></description>
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		<slash:comments>5</slash:comments>
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		<title>September 1st, 2010</title>
		<link>http://crossfitcostamesa.com/blog/?p=4560</link>
		<comments>http://crossfitcostamesa.com/blog/?p=4560#comments</comments>
		<pubDate>Thu, 02 Sep 2010 04:45:33 +0000</pubDate>
		<dc:creator>Chris</dc:creator>
				<category><![CDATA[Fitness]]></category>

		<guid isPermaLink="false">http://crossfitcostamesa.com/blog/?p=4560</guid>
		<description><![CDATA[
WOD:
Divide 40,000 men/30,000 women by your body weight, then take that number and divide it by five. Then take this sum and use it as your rep count for the following movements in a chipper format:
Part 1:
- Box Jumps (24/20&#8243;)
- Burpees
- Squats
- Sit-ups
- Push-ups
Rest 3 Minutes
Part 2:
Row 1k
Notes: I&#8217;m back! Thanks for all of those [...]]]></description>
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		<slash:comments>5</slash:comments>
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		<item>
		<title>Produce Boxes</title>
		<link>http://crossfitcostamesa.com/blog/?p=4551</link>
		<comments>http://crossfitcostamesa.com/blog/?p=4551#comments</comments>
		<pubDate>Wed, 01 Sep 2010 23:05:16 +0000</pubDate>
		<dc:creator>Alec</dc:creator>
				<category><![CDATA[Fitness]]></category>

		<guid isPermaLink="false">http://crossfitcostamesa.com/blog/?p=4551</guid>
		<description><![CDATA[Just a reminder and an update about our Produce Boxes guys and gals.
1)  Kristan Bruce (Kristan@crossfitcostamesa.com) will be organizing and coordinating the delivery of your boxes.  We will have a sign up form in the gym and when you pick the dates you want, we will just charge your account for the boxes you want.  [...]]]></description>
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		<slash:comments>3</slash:comments>
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