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	<title>Plymouth CrossFit</title>
	<link>http://plymouthcrossfit.com/pcf</link>
	<description>Plymouth Michigan&#039;s Elite Fitness Training Facility</description>
	<lastBuildDate>Fri, 03 Feb 2012 20:18:17 +0000</lastBuildDate>
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		<title>Truer Words Were Never Spoken</title>
		<description><![CDATA[“Fat loss is an all-out war. Give it 28 days — only 28 days. Attack it with all you have. It’s not a lifestyle choice; it’s a battle. Lose fat and then get back into moderation. There’s another one for you: moderation. Revelation says it best: ‘You are lukewarm and I shall spit you out.’ [...]]]></description>
		<link>http://plymouthcrossfit.com/pcf/2012/02/03/truer-words-spoken/</link>
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		<title>Friday, February 3, 2012</title>
		<description><![CDATA[Warm Up 10 min of  HSPUx 5/10s Handstand Hold  10 GHD extensions  5 Ring Dips  5 Toe 2 Bar/K2E In a Circuit. No rush…do it right. STRENGTH/SKILL  In partners, 1 at a time… 10 reps each of:  clean grip &#8211; jump shrug high pull hang power clean Front squat Push Jerk squat clean + jerk [...]]]></description>
		<link>http://plymouthcrossfit.com/pcf/2012/02/03/friday-february-3-2012/</link>
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		<title>Thursday, February 2, 2012</title>
		<description><![CDATA[LETS TAKE DAVES MONEY AND RUN!!! OUR FEARLESS LEADER HAS FOOLISHLY FLAPPED HIS GUMS ONCE MORE AND CHALLENGED ANY AND EVERYBODY IN THE GYM TO LOSE 20 POUNDS IN THE MONTH OF FEBRUARY FOR WHICH HE WILL REWARD US WITH 100$ OF HIS MONEY!!! IN ORDER TO QUALIFY YOU MUST WEIGH IN ASAP THEN YOU [...]]]></description>
		<link>http://plymouthcrossfit.com/pcf/2012/02/02/4737/</link>
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		<title>Wednesday, February 1st, 2012</title>
		<description><![CDATA[Who is already Registered for the CROSSFIT GAMES?! EVERYONE NEEDS TO! GYM WITH MOST ATHLETES REGISTERED GETS PRIZE! Warm up: Foam Roll/Lax Ball followed by PCF Warm UP Strength/Skill : Coaches Corner WOD: With a partner, 1 at a time, 50 KB swings – 40 Squats – 30 Box Jumps – 20 burpees – 10 [...]]]></description>
		<link>http://plymouthcrossfit.com/pcf/2012/02/01/wednesday-february-1st-2012/</link>
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		<title>Tuesday, January 31st, 2012</title>
		<description><![CDATA[“It is very motivating to get your ass  publicly smoked by a five-foot female hippie pottery teacher from the local high school.” (Special Forces reaction to CrossFit seminar) What is the HARDEST thing you have ever done in your life! whether mentally or physically it doesn&#8217;t matter SHARE IT! Warm Up - Squats, Jax, push [...]]]></description>
		<link>http://plymouthcrossfit.com/pcf/2012/01/31/tuesday-january-31st-2012/</link>
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		<title>Monday, January 30th, 2012</title>
		<description><![CDATA[PLYMOUTH CROSSFIT COMPETITION TEAM OCCF PARTNERS MEET! Great event PCF Team! As a whole everytime we have another competition I am proud to see all of you out there fighting to do your best. Crossfit in general is not easy. Think back to everyones first WOD, remember the thoughts, feelings, and after affects of it. [...]]]></description>
		<link>http://plymouthcrossfit.com/pcf/2012/01/30/monday-january-30th-2012/</link>
			</item>
	<item>
		<title>Friday, January 27th 2012</title>
		<description><![CDATA[Warm up: Long Lacrosse Ball and foam roll recovery session Strength/skills: 5 X 5 Deadlift 5 X 5 HSPU (scaling options available) WOD: &#8220;Amanda&#8221; 9-7-5 of Muscle ups (double the pullups for scale such as 18-14-10) Squat Snatch (135/95) CrossFit for Triathletes by Frank Sole I knew a woman who, as a young girl, was [...]]]></description>
		<link>http://plymouthcrossfit.com/pcf/2012/01/27/friday-january-27th-2012/</link>
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		<title>Thursday, January 26th, 2012</title>
		<description><![CDATA[Warm up: Squat recovery stretching Then 5 minutes max Burpees Strength/skills: 5 X 5 Rear foot elevated Squats WOD: &#8220;NANCY&#8221; 400 Meter Run 15 Overhead Squats (95/65) 5 rounds for time! Great Barbell Video! http://www.youtube.com/watch?feature=player_embedded&#38;v=9-5BnZJV4Ys &#160; Sometimes Just the Bar is enough to kick your ass. Doing a movement light and correctly will build a [...]]]></description>
		<link>http://plymouthcrossfit.com/pcf/2012/01/26/thursday-january-26th-2012/</link>
			</item>
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		<title>Tuesday, January 24th, 2012</title>
		<description><![CDATA[&#160; &#160; Great article on proper hand maintenance http://www.fitbomb.com/2011/09/crossfit-hand-care.html Finish this quote&#8230; &#8220;I always Eat my Bacon with ___________&#8221; Warm up: stretching then&#8230; 3 Minutes of max Calorie on the rower Skill/strength: Deadlift 4 x 8 Max Sled Push 1 X 4 (current record holder Nick Kallas) WOD: &#8220;TABATA&#8221; Pullups Situps Pushups Squats ***COME WATCH [...]]]></description>
		<link>http://plymouthcrossfit.com/pcf/2012/01/24/tuesday-january-24th-2012/</link>
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		<title>Monday, January 23rd, 2012</title>
		<description><![CDATA[From Fitbomb: The brain, it appears, can kick one&#8217;s body into high gear when competition calls for it. Gina Kolata explored this phenomena further in today&#8217;s New York Times: Jo Corbett, a senior lecturer in applied exercise physiology at the University of Portsmouth in England, wondered how much competition can affect an athlete’s speed. To find [...]]]></description>
		<link>http://plymouthcrossfit.com/pcf/2012/01/23/monday-january-23rd-2012/</link>
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