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	<title>Magister Nosce</title>
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	<description>Training for increased Strength, Power, Speed and Endurance for all ages.</description>
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		<title>Magister Nosce</title>
		<link>http://strengthtoendure.wordpress.com</link>
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		<title>Personal Defense Readiness: Fundamentals of Personal Safety Course &#8211; Powered by RegOnline</title>
		<link>http://strengthtoendure.wordpress.com/2009/10/26/personal-defense-readiness-fundamentals-of-personal-safety-course-powered-by-regonline/</link>
		<comments>http://strengthtoendure.wordpress.com/2009/10/26/personal-defense-readiness-fundamentals-of-personal-safety-course-powered-by-regonline/#comments</comments>
		<pubDate>Mon, 26 Oct 2009 10:05:19 +0000</pubDate>
		<dc:creator>Gio</dc:creator>
				<category><![CDATA[BTFS]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[Tony]]></category>

		<guid isPermaLink="false">http://strengthtoendure.wordpress.com/?p=368</guid>
		<description><![CDATA[he Personal Defense Readiness™: Fundamentals of Personal Safety Course
…is based on the S.P.E.A.R. SYSTEM™, which is the first genetically, and behaviorally inspired self-defense course. It is the only self-defense method that fully integrates the body&#8217;s reflexive responses and instinctive survival mechanisms making S.P.E.A.R. the easiest, most natural way to protect yourself. This 1-day seminar is [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=strengthtoendure.wordpress.com&blog=1060183&post=368&subd=strengthtoendure&ref=&feed=1" />]]></description>
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			<media:title type="html">Gio</media:title>
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		<title>KB Derby IV</title>
		<link>http://strengthtoendure.wordpress.com/2009/06/23/kb-derby-iv/</link>
		<comments>http://strengthtoendure.wordpress.com/2009/06/23/kb-derby-iv/#comments</comments>
		<pubDate>Tue, 23 Jun 2009 17:10:03 +0000</pubDate>
		<dc:creator>Gio</dc:creator>
				<category><![CDATA[Bulldog CrossFit]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[KB Derby IV]]></category>

		<guid isPermaLink="false">http://strengthtoendure.wordpress.com/?p=351</guid>
		<description><![CDATA[For time:
Using a 24kg *men / 16kg *fem.
30  x  american swings
30  x  cleans
30 yd walking swings
30  x  alt. r / l arm swings
30  x  goblet squats
30  x  walking lunges  30 yd
Results:
Oh, those dirty kb&#8217;s!  How we hate them, and yet love them. 
Lupe [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=strengthtoendure.wordpress.com&blog=1060183&post=351&subd=strengthtoendure&ref=&feed=1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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			<media:title type="html">Gio</media:title>
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		<title>Windy II</title>
		<link>http://strengthtoendure.wordpress.com/2009/06/22/windy-ii/</link>
		<comments>http://strengthtoendure.wordpress.com/2009/06/22/windy-ii/#comments</comments>
		<pubDate>Mon, 22 Jun 2009 07:18:03 +0000</pubDate>
		<dc:creator>Gio</dc:creator>
				<category><![CDATA[Bulldog CrossFit]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[Windy II]]></category>

		<guid isPermaLink="false">http://strengthtoendure.wordpress.com/?p=353</guid>
		<description><![CDATA[For time:
400m run
10  x  bj 24&#8243;
800m run
10  x  ohs  95# / 65#
400m run
10  x  pull-ups
Results:
Warm, humid, and lots of fun.  Please stay hydrated, before, during and after your WOD&#8217;s.
Allan        8:32  /  45#
Aaron      9:32 [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=strengthtoendure.wordpress.com&blog=1060183&post=353&subd=strengthtoendure&ref=&feed=1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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			<media:title type="html">Gio</media:title>
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		<title>Jake 6-20 Memorial WOD</title>
		<link>http://strengthtoendure.wordpress.com/2009/06/20/jake-6-20-memorial-wod/</link>
		<comments>http://strengthtoendure.wordpress.com/2009/06/20/jake-6-20-memorial-wod/#comments</comments>
		<pubDate>Sat, 20 Jun 2009 06:30:06 +0000</pubDate>
		<dc:creator>Gio</dc:creator>
				<category><![CDATA[Bulldog CrossFit]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[Memorial WOD]]></category>
		<category><![CDATA[Jake 6-20]]></category>

		<guid isPermaLink="false">http://strengthtoendure.wordpress.com/?p=355</guid>
		<description><![CDATA[June 20, 2009
This coming Saturday&#8217;s WOD is dedicated to the life and memory of Greg Major&#8217;s nephew, M. Jackson “Jake” Major
August 9, 1992 – June 20, 2007
Jake was a truly kind friend to all, wonderful son, grandson, nephew and little brother. He was an active kid who loved riding his bike, listening to music, spending [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=strengthtoendure.wordpress.com&blog=1060183&post=355&subd=strengthtoendure&ref=&feed=1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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			<media:title type="html">Gio</media:title>
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		<item>
		<title>Back Squat</title>
		<link>http://strengthtoendure.wordpress.com/2009/06/19/back-squat-3/</link>
		<comments>http://strengthtoendure.wordpress.com/2009/06/19/back-squat-3/#comments</comments>
		<pubDate>Fri, 19 Jun 2009 06:34:37 +0000</pubDate>
		<dc:creator>Gio</dc:creator>
				<category><![CDATA[Bulldog CrossFit]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[Back Squat ME]]></category>

		<guid isPermaLink="false">http://strengthtoendure.wordpress.com/?p=359</guid>
		<description><![CDATA[Back squat ME
3, 3, 3, 3, 3
Posted in Bulldog CrossFit, CrossFit Tagged: Back Squat ME      <img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=strengthtoendure.wordpress.com&blog=1060183&post=359&subd=strengthtoendure&ref=&feed=1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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			<media:title type="html">Gio</media:title>
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