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    <title type="text">Main page</title>
    <subtitle type="text">Main page:CrossFit Effects main blog</subtitle>
    <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/index/" />
    <link rel="self" type="application/atom+xml" href="http://www.crossfitfx.com/index.php/{template_group//atom}" />
    <updated>2008-08-28T11:53:46Z</updated>
    <rights>Copyright (c) 2008, CFX</rights>
    <generator uri="http://www.CrossFitFX.com/" version="1.6.2">CrossFitFX</generator>
    <id>tag:crossfitfx.com,2008:08:28</id>


    <entry>
      <title>&#8220;Modified Fran&#8221;</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/modified_fran/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.260</id>
      <published>2008-08-28T14:01:01Z</published>
      <updated>2008-08-28T11:53:46Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <b>Snatch Practice</b><br />
<br />
<b>For Time:</b><br />
<br />
21 - 15 - 9 Reps<br />
Over Head Squat 40kg<br />
Pull Ups<br />
<br />
Post Time to Comments.<br />
<br />
<a href="http://www.crossfitfx.com/images/uploads/blog/P5260493.JPG" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/P5260493.JPG','popup','width=2063,height=1551,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/P5260493_thumb.JPG" style="border: 0;" alt="CrossFit Effects image file" width="400" height="300" /></a> 
      ]]></content>
    </entry>

    <entry>
      <title>CFX Special</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/cfx_special1/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.259</id>
      <published>2008-08-27T14:01:00Z</published>
      <updated>2008-08-28T00:04:33Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <br />
<b>Three rounds for time:</b><br />
<br />
30 KB Swing 24/16kg<br />
20 Pull Ups<br />
10 Renegade Man Makers 24/16kg<br />
Run 400m<br />
<br />
Post Time to Comments:<br />
<br />
Compare to <a href="http://www.crossfitfx.com/index.php/Main/2008/06/26/" title="260608">260608</a><br />
<br />
<a href="http://www.crossfitfx.com/images/uploads/blog/CFX_719.jpg" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/CFX_719.jpg','popup','width=2063,height=1551,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/CFX_719_thumb.jpg" style="border: 0;" alt="CrossFit Effects image file" width="400" height="300" /></a> 
      ]]></content>
    </entry>

    <entry>
      <title>Wild Wednesday</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/wild_wednesday/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.258</id>
      <published>2008-08-26T14:01:00Z</published>
      <updated>2008-08-28T00:01:14Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <br />
<b>As Many Rounds in Twenty Minutes</b><br />
<br />
3 Muscle Ups<br />
6 Burpees <br />
9 Wall Ball 10/5kg<br />
<br />
Post Rounds to Comments:<br />
<br />
<a href="http://www.crossfitfx.com/images/uploads/blog/P7140797.JPG" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/P7140797.JPG','popup','width=3087,height=2319,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/P7140797_thumb.JPG" style="border: 0;" alt="CrossFit Effects image file" width="400" height="300" /></a> 
      ]]></content>
    </entry>

    <entry>
      <title>Rest Day @ CFX What a Jerk</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/what_a_jerk/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.257</id>
      <published>2008-08-25T14:01:00Z</published>
      <updated>2008-08-25T22:49:23Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <a href="http://www.crossfitfx.com/images/uploads/blog/crossfit_clean-and-jerk.jpg" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/crossfit_clean-and-jerk.jpg','popup','width=1005,height=548,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/crossfit_clean-and-jerk_thumb.jpg" style="border: 0;" alt="CrossFit Effects image file" width="400" height="215" /></a><br />
<br />
5, 3, 3, 3, 1, 1, 1, 1, 1Reps<br />
<br />
Clean & Jerk<br />
<br />
Rest as required 3 - 5 mins<br />
<br />
Post Loads to Comments: 
      ]]></content>
    </entry>

    <entry>
      <title>Maniac Monday</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/manic_monday/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.254</id>
      <published>2008-08-24T20:53:00Z</published>
      <updated>2008-08-25T07:08:12Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <a href="http://www.crossfitfx.com/images/uploads/blog/IMG_0714.jpg" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/IMG_0714.jpg','popup','width=2831,height=2127,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/IMG_0714_thumb.jpg" style="border: 0;" alt="CrossFit Effects image file" width="400" height="325" /></a><br />
<br />
<b>For Time:</b><br />
<br />
15-12-9<br />
<br />
Deadlift  80/40kg<br />
KB Clean & Press 24/12kg<br />
Burpee / Pull up<br />
Run 800m<br />
<br />
Post time to comments:<br />
<br />
 
      ]]></content>
    </entry>

    <entry>
      <title>Lynne</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/lynne/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.253</id>
      <published>2008-08-23T14:01:00Z</published>
      <updated>2008-08-24T22:04:01Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <a href="http://www.crossfitfx.com/images/uploads/blog/IMG_0755.jpg" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/IMG_0755.jpg','popup','width=2127,height=2831,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/IMG_0755_thumb.jpg" style="border: 0;" alt="CrossFit Effects image file" width="400" height="566" /></a><br />
<br />
<b>5 rounds for max reps:</b><br />
<br />
Bodyweight bench press (e.g., same amount on bar as you weigh)<br />
Pullups<br />
<br />
Rest as required:<br />
<br />
Post total reps to comments: 
      ]]></content>
    </entry>

    <entry>
      <title>Friends For Life</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/friends_for_life/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.252</id>
      <published>2008-08-22T14:01:00Z</published>
      <updated>2008-08-22T21:26:23Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <img src="http://www.crossfitfx.com/images/uploads/blog/CFX_075_thumb.jpg" style="border: 0;" alt="CrossFit Effects image file" width="500" height="375" /><br />
<br />
<b>For TIme:<br />
</b><br />
150 Kb Swing 24/16kg<br />
150 Squats<br />
200m Run every time you need to rest.<br />
<br />
Post time to comments:<br />
<br />
<b>At CFX</b><br />
<br />
Pairs Event For Time:<br />
<br />
300 KB Swing 24/16kg<br />
300 Squats<br />
<br />
(P1) Exercise<br />
(P2) Run 200m<br />
<br />
Keep rotating until both exercises completed<br />
Break exercises up as required<br />
<br />
Post time to comments:<br />
 
      ]]></content>
    </entry>

    <entry>
      <title>Rest Day @ CFX</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/rest_day_cfx1/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.251</id>
      <published>2008-08-21T14:01:00Z</published>
      <updated>2008-08-21T08:51:06Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <a href="http://www.crossfitfx.com/images/uploads/blog/P1000681.JPG" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/P1000681.JPG','popup','width=1743,height=3087,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/P1000681_thumb.JPG" style="border: 0;" alt="CrossFit Effects image file" width="500" height="888" /></a><br />
<br />
<b>For Time:<br />
<br />
21 - 15 - 9</b> <br />
<br />
Weighted Pull ups 20/10kg<br />
Hang Power Clean 60/40kg<br />
Knees to Elbows<br />
400m Run<br />
<br />
Post time to comments:<br />
 
      ]]></content>
    </entry>

    <entry>
      <title>Double Trouble</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/double_trouble/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.250</id>
      <published>2008-08-20T14:01:01Z</published>
      <updated>2008-08-21T08:51:26Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <a href="http://www.crossfitfx.com/images/uploads/blog/P7020681.JPG" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/P7020681.JPG','popup','width=3087,height=2319,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/P7020681_thumb.JPG" style="border: 0;" alt="CrossFit Effects image file" width="500" height="375" /></a><br />
<br />
<b>As Many rounds in 20 mins of:</b><br />
<br />
5 HSPU <br />
10 Med Ball Cleans 10/5kg<br />
30 Double Unders<br />
<br />
Post rounds to comments:<br />
<br />
 
      ]]></content>
    </entry>

    <entry>
      <title>Filthy Fifty</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/filthy_fifty1/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.249</id>
      <published>2008-08-19T14:01:00Z</published>
      <updated>2008-08-19T07:53:31Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <a href="http://www.crossfitfx.com/images/uploads/blog/P7120764.JPG" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/P7120764.JPG','popup','width=3087,height=2319,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/P7120764_thumb.JPG" style="border: 0;" alt="CrossFit Effects image file" width="500" height="375" /></a><br />
<br />
For Time Of:<br />
<br />
50 Box Jumps<br />
50 Jumping Pull Ups<br />
50 KB Swings 24kg<br />
50 Step Walking Lunge<br />
50 Knee to Elbows<br />
50 Push Press 20kg<br />
50 Back Extension <br />
50 Wall Ball 10kg<br />
50 Burpees<br />
50 Double Unders<br />
<br />
Post Results to Comments<br />
<br />
Compare to the 16/04/2008 
      ]]></content>
    </entry>

    <entry>
      <title>Helen</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/helen1/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.248</id>
      <published>2008-08-18T14:01:00Z</published>
      <updated>2008-08-18T19:54:28Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <a href="http://www.crossfitfx.com/images/uploads/blog/CFX_009.jpg" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/CFX_009.jpg','popup','width=2063,height=1551,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/CFX_009_thumb.jpg" style="border: 0;" alt="CrossFit Effects image file" width="500" height="375" /></a><br />
<br />
"Helen"<br />
<br />
3 Rounds For Time:<br />
<br />
400m Run<br />
21 KB Swing 24/16<br />
12 Pull ups<br />
<br />
Post time to comments:<br />
 
      ]]></content>
    </entry>

    <entry>
      <title>Rest Day @ CFX</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/rest_day_cfx/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.246</id>
      <published>2008-08-17T14:01:00Z</published>
      <updated>2008-08-16T04:42:45Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <a href="http://www.crossfitfx.com/images/uploads/blog/CFXCREW_thumb.JPG" onclick="window.open('http://www.crossfitfx.com/images/uploads/blog/CFXCREW_thumb.JPG','popup','width=515,height=390,scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0'); return false"><img src="http://www.crossfitfx.com/images/uploads/blog/CFXCREW_thumb_thumb.JPG" style="border: 0;" alt="CrossFit Effects image file" width="501" height="375" /></a><br />
<br />
If you haven't joined us for a session drop in and give it a go.<br />
<b>Be careful it is addictive!</b><br />
<br />
<b>Strength</b><br />
<br />
Back Squat 5,5,5,5,5<br />
<br />
Ensure range of movement is adhered to.<br />
<br />
<b>Triplet</b><br />
<br />
Strict Press 2,2,2,2,2<br />
Push Press 2,2,2,2,2<br />
Push Jerk 2,2,2,2,2<br />
<br />
Select a weight you can manage for all three lifts.<br />
<br />
Post loads to comments:<br />
 
      ]]></content>
    </entry>

    <entry>
      <title>Lonely Sunday</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/lonely_sunday/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.247</id>
      <published>2008-08-16T14:01:01Z</published>
      <updated>2008-08-16T04:54:00Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <img src="http://www.crossfitfx.com/images/uploads/blog/crossfitpraying2_thumb.jpg" style="border: 0;" alt="CrossFit Effects image file" width="500" height="730" /> <br />
<br />
<b>Push up</b><br />
<br />
Every minute on the minute add 1 push up<br />
First minute 1 push up, second minute 2 pushups and so on.<br />
<br />
Ensure that hips and shoulders remain aligned.<br />
Chest to the ground, arms to full extension.<br />
<br />
Post total rounds to comments:<br />
 
      ]]></content>
    </entry>

    <entry>
      <title>&#8220;Sunshine&#8221;</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/sunshine/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.245</id>
      <published>2008-08-15T14:01:01Z</published>
      <updated>2008-08-17T00:02:58Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <img src="http://www.crossfitfx.com/images/uploads/blog/P1000687_thumb.JPG" style="border: 0;" alt="CrossFit Effects image file" width="500" height="888" /><br />
<br />
For all those computer and CrossFit junkies amongst you, we have our forum up and running, look to the top left hand column for FORUM and go for it.<br />
<br />
Watch the forum closely, as Christmas will be upon us soon as will the CFX Christmas Party.<br />
<br />
<b>Four Rounds</b><br />
<br />
400m Run<br />
9 Pull Ups<br />
15 Thruster 40/20kg<br />
21 Sumo Dead Lift High Pull 24/16kg <br />
<br />
Post Results to Comments:<br />
 
      ]]></content>
    </entry>

    <entry>
      <title>Tabata</title>
      <link rel="alternate" type="text/html" href="http://www.crossfitfx.com/index.php/Main/tabata1/" />
      <id>tag:crossfitfx.com,2008:index.php/Main/index/1.244</id>
      <published>2008-08-14T14:01:00Z</published>
      <updated>2008-08-16T04:08:33Z</updated>
      <author>
            <name>CFX</name>
            <email>info@crossfitfx.com</email>
                  </author>

      <content type="html"><![CDATA[
        <img src="http://www.crossfitfx.com/images/uploads/blog/P1000693_thumb.JPG" style="border: 0;" alt="CrossFit Effects image file" width="500" height="888" /><br />
<br />
<b>Tabata</b><br />
<br />
Pull Ups<br />
Push Ups <br />
Squats<br />
Sit Ups <br />
Burpee<br />
Row for Cal<br />
<br />
Post Results to Comments: 
      ]]></content>
    </entry>


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