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	<title>Michelle Koen &#187; crossfit</title>
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	<link>http://michellekoen.com</link>
	<description>Life, filled with flavour</description>
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		<title>Steph</title>
		<link>http://michellekoen.com/steph/</link>
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		<pubDate>Tue, 25 Aug 2009 23:29:09 +0000</pubDate>
		<dc:creator>Michelle</dc:creator>
				<category><![CDATA[training]]></category>
		<category><![CDATA[crossfit]]></category>
		<category><![CDATA[EEW]]></category>
		<category><![CDATA[HIIT]]></category>

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		<description><![CDATA[In the crossfit tradition I'm gonna start naming my HIIT/EEW sessions after people who inspire me. Steph, this one's for you. I don't know if JD's still got you doing...]]></description>
			<content:encoded><![CDATA[In the crossfit tradition I'm gonna start naming my HIIT/EEW sessions after people who inspire me.

Steph, this one's for you. I don't know if JD's still got you doing HIIT but this one's a kicker. Great for us girls who aren't so cardio fit, or have cardio ADD.

200m 'sprint'
5 burpies (the proper, with pushup kind)
5 squat (BW)
As many rounds as possible in 20 minutes

This week's effort: 9]]></content:encoded>
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		<title>WOD</title>
		<link>http://michellekoen.com/wod/</link>
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		<pubDate>Sat, 15 Aug 2009 03:46:26 +0000</pubDate>
		<dc:creator>Michelle</dc:creator>
				<category><![CDATA[training]]></category>
		<category><![CDATA[crossfit]]></category>
		<category><![CDATA[exercise]]></category>

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		<description><![CDATA[Yup, busted out the crossfit today for the first time. 7 ring rows, 7 situps, 7 squats x7 for time (5.59) We also worked on muscle-ups, turkish getups and windmills....]]></description>
			<content:encoded><![CDATA[Yup, busted out the crossfit today for the first time.
7 ring rows,
7 situps,
7 squats
             x7 for time (5.59)

We also worked on muscle-ups, turkish getups and windmills. Ab DOMS?

I'm aiming to make the Wednesday night 6.15 class if any locals want to join me :)]]></content:encoded>
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