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<channel>
	<title>Crossfit Saint John</title>
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	<link>http://crossfitsaintjohn.ca</link>
	<description></description>
	<lastBuildDate>Wed, 08 Sep 2010 03:07:12 +0000</lastBuildDate>
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		<item>
		<title>Wednesday, September 8, 2010</title>
		<link>http://crossfitsaintjohn.ca/?p=1673</link>
		<comments>http://crossfitsaintjohn.ca/?p=1673#comments</comments>
		<pubDate>Wed, 08 Sep 2010 03:06:18 +0000</pubDate>
		<dc:creator>Mike Jackson</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://crossfitsaintjohn.ca/?p=1673</guid>
		<description><![CDATA[&#8220;Elizabeth&#8221;
21 &#8211; 15 &#8211; 9

 Squat Cleans (135#/95#)
Ring Dips

Post Time and Comments
 
CrossFit Saint John doesn&#8217;t build character in it&#8217;s athletes, it reveals it!
]]></description>
		<wfw:commentRss>http://crossfitsaintjohn.ca/?feed=rss2&amp;p=1673</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Tuesday, September 7, 2010</title>
		<link>http://crossfitsaintjohn.ca/?p=1664</link>
		<comments>http://crossfitsaintjohn.ca/?p=1664#comments</comments>
		<pubDate>Tue, 07 Sep 2010 10:45:44 +0000</pubDate>
		<dc:creator>Mike Jackson</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://crossfitsaintjohn.ca/?p=1664</guid>
		<description><![CDATA[We hope everyone enjoyed the long weekend. Did you do your homework over the last few days?
Today:
3 Rounds, 1 minute each movement for max reps (cals). The combined reps of each round is your score.

Burpee Pull Ups
Hand Stand Push Ups
Rowing (cals)
Box Jumps (Tires/24&#8243;)
Leg Raises

Post score and comments.
MOBILITY WORK:
Click HERE for link to Mobility WOD DARTH [...]]]></description>
		<wfw:commentRss>http://crossfitsaintjohn.ca/?feed=rss2&amp;p=1664</wfw:commentRss>
		<slash:comments>7</slash:comments>
		</item>
		<item>
		<title>Sun &amp; Mon, Sept 5 &amp; 6, 2010</title>
		<link>http://crossfitsaintjohn.ca/?p=1662</link>
		<comments>http://crossfitsaintjohn.ca/?p=1662#comments</comments>
		<pubDate>Sun, 05 Sep 2010 04:38:33 +0000</pubDate>
		<dc:creator>Mike Jackson</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://crossfitsaintjohn.ca/?p=1662</guid>
		<description><![CDATA[We will be back at it on Tuesday&#8230;but that doesn&#8217; t mean you avoid treating your body properly.
Last week we posted two mobility videos from Kelly Starrett, DPT www.sanfranciscocrossfit.com. Did you do your homework requested from those two videos&#8230;.if yes, great, if not&#8230;c&#8217;mon people get &#8216;er dun. We challenge you to help your body operate [...]]]></description>
		<wfw:commentRss>http://crossfitsaintjohn.ca/?feed=rss2&amp;p=1662</wfw:commentRss>
		<slash:comments>5</slash:comments>
		</item>
		<item>
		<title>Saturday, September 4, 2010</title>
		<link>http://crossfitsaintjohn.ca/?p=1653</link>
		<comments>http://crossfitsaintjohn.ca/?p=1653#comments</comments>
		<pubDate>Fri, 03 Sep 2010 17:23:46 +0000</pubDate>
		<dc:creator>Mike Jackson</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://crossfitsaintjohn.ca/?p=1653</guid>
		<description><![CDATA[We will need some numbers to keep motivation high.
We will be hosting an info session and workout starting at 10am.
ALL ARE WELCOME! And bring a friend!
For regular members, start time for this WOD. 11 am
For time
30x Burpee broad jumps
20x Double KB push press (36#/24#)
20x Squats
20x KB renegade rows (36#/24#) (click for video)
Sprint 100m
20x KB swings [...]]]></description>
		<wfw:commentRss>http://crossfitsaintjohn.ca/?feed=rss2&amp;p=1653</wfw:commentRss>
		<slash:comments>4</slash:comments>
		</item>
		<item>
		<title>Friday, September 3, 2010</title>
		<link>http://crossfitsaintjohn.ca/?p=1647</link>
		<comments>http://crossfitsaintjohn.ca/?p=1647#comments</comments>
		<pubDate>Fri, 03 Sep 2010 11:04:23 +0000</pubDate>
		<dc:creator>Mike Jackson</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://crossfitsaintjohn.ca/?p=1647</guid>
		<description><![CDATA[Does anyone else find themselves subconsciously typing August when it should be September&#8230;.just a little bit of denial there.
Few details. We will be closed Monday to observed the Labour Day&#8230;. that being said, I will be doing Labour at the gym&#8230;.
Nutrition Seminar&#8230;. It might be possible to have this seminar much sooner than later. Going [...]]]></description>
		<wfw:commentRss>http://crossfitsaintjohn.ca/?feed=rss2&amp;p=1647</wfw:commentRss>
		<slash:comments>14</slash:comments>
		</item>
		<item>
		<title>Ropes are in!</title>
		<link>http://crossfitsaintjohn.ca/?p=1639</link>
		<comments>http://crossfitsaintjohn.ca/?p=1639#comments</comments>
		<pubDate>Thu, 02 Sep 2010 13:32:42 +0000</pubDate>
		<dc:creator>Mike Jackson</dc:creator>
				<category><![CDATA[News]]></category>

		<guid isPermaLink="false">http://crossfitsaintjohn.ca/?p=1639</guid>
		<description><![CDATA[Ropes are here sitting in front of me.
So far there are 5 paid for leaving 5 up for grabs.
Like I said, first come first serve. Money in hand!
]]></description>
		<wfw:commentRss>http://crossfitsaintjohn.ca/?feed=rss2&amp;p=1639</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Thursday, September 2, 2010</title>
		<link>http://crossfitsaintjohn.ca/?p=1634</link>
		<comments>http://crossfitsaintjohn.ca/?p=1634#comments</comments>
		<pubDate>Thu, 02 Sep 2010 12:28:18 +0000</pubDate>
		<dc:creator>Mike Jackson</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://crossfitsaintjohn.ca/?p=1634</guid>
		<description><![CDATA[
Warmup:
Junk Yard Dog &#8211; Burgener Warm up &#8211; Mirror Drills
* Snatch Grip Deadlift in teams 5x5x5
Death by Hang Power Cleans
Every minute, reps increase by one. You need to complete the required reps before the start of the next minute.
Men ~ 115 lbs
Women ~ 75 lbs
Post rounds completed and comments
Burpee Monster Tracks&#8230;..I knew it existed!!


Did you [...]]]></description>
		<wfw:commentRss>http://crossfitsaintjohn.ca/?feed=rss2&amp;p=1634</wfw:commentRss>
		<slash:comments>5</slash:comments>
		</item>
		<item>
		<title>Olympic Lifting Shoes</title>
		<link>http://crossfitsaintjohn.ca/?p=1625</link>
		<comments>http://crossfitsaintjohn.ca/?p=1625#comments</comments>
		<pubDate>Wed, 01 Sep 2010 17:50:30 +0000</pubDate>
		<dc:creator>Mike Jackson</dc:creator>
				<category><![CDATA[News]]></category>

		<guid isPermaLink="false">http://crossfitsaintjohn.ca/?p=1625</guid>
		<description><![CDATA[We are looking at a shoe making company out of Texas for shoes.
VS Athletics puts out an affordable, good quality shoe.
Click HERE for view the shoes and details

Here are some alternatives, for a more reputed brand Do-Win
]]></description>
		<wfw:commentRss>http://crossfitsaintjohn.ca/?feed=rss2&amp;p=1625</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>September 1, 2010</title>
		<link>http://crossfitsaintjohn.ca/?p=1619</link>
		<comments>http://crossfitsaintjohn.ca/?p=1619#comments</comments>
		<pubDate>Wed, 01 Sep 2010 14:20:14 +0000</pubDate>
		<dc:creator>Mike Jackson</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://crossfitsaintjohn.ca/?p=1619</guid>
		<description><![CDATA[Tabata today.
8 Rounds per movement.                                                                                                             20 secs of work followed by 10 secs of rest. The lowest score obtained in any round of a movement will be the score obtained for that movement.

Mountain Climbers (left/right = 1)
Leg Raises with hip pop
Push Press (65#/45#)
Double Unders (single skips 3:1. # of single skips will be divided by [...]]]></description>
		<wfw:commentRss>http://crossfitsaintjohn.ca/?feed=rss2&amp;p=1619</wfw:commentRss>
		<slash:comments>6</slash:comments>
		</item>
		<item>
		<title>Tuesday, August 31, 2010</title>
		<link>http://crossfitsaintjohn.ca/?p=1614</link>
		<comments>http://crossfitsaintjohn.ca/?p=1614#comments</comments>
		<pubDate>Tue, 31 Aug 2010 03:32:37 +0000</pubDate>
		<dc:creator>Mike Jackson</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://crossfitsaintjohn.ca/?p=1614</guid>
		<description><![CDATA[Start with mobility challenge below. We will do a before and after evaluation of your range of motion.
Watch this video by KStar
Then we ask &#8220;Annie are you ok??&#8221;&#8230;. and the answer is&#8230;. CFSJ style
15 ~ 12 ~ 9

Rowing (Calories)
Thrusters (95#/65#)
Sumo Deadlift High Pull (70# KB/ 45# KB)
Burpees
Med Ball Cleans (20#/14#)
Wall Balls (20#/14#)

Post time and comments
Tip [...]]]></description>
		<wfw:commentRss>http://crossfitsaintjohn.ca/?feed=rss2&amp;p=1614</wfw:commentRss>
		<slash:comments>9</slash:comments>
		</item>
		<item>
		<title>Plans for September 2010</title>
		<link>http://crossfitsaintjohn.ca/?p=1611</link>
		<comments>http://crossfitsaintjohn.ca/?p=1611#comments</comments>
		<pubDate>Tue, 31 Aug 2010 02:49:05 +0000</pubDate>
		<dc:creator>Mike Jackson</dc:creator>
				<category><![CDATA[News]]></category>

		<guid isPermaLink="false">http://crossfitsaintjohn.ca/?p=1611</guid>
		<description><![CDATA[We have had a great response throughout August as we worked on squating and balance&#8230; September will be a month covering, stance/grip/position throughout various lifts, we will also work on the presses, and a bit focus on mobility.
Many have brought a blog to our attention and after reviewing it, we believe it&#8217;s great. It is [...]]]></description>
		<wfw:commentRss>http://crossfitsaintjohn.ca/?feed=rss2&amp;p=1611</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Monday, August 30, 2010</title>
		<link>http://crossfitsaintjohn.ca/?p=1609</link>
		<comments>http://crossfitsaintjohn.ca/?p=1609#comments</comments>
		<pubDate>Mon, 30 Aug 2010 14:20:51 +0000</pubDate>
		<dc:creator>Mike Jackson</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://crossfitsaintjohn.ca/?p=1609</guid>
		<description><![CDATA[For time:
Run the block

5 Rounds of Cindy (5 pull ups, 10 push ups, 15 squats)

Run the block

5 Rounds of Cindy

Run the block
Post time and comments
]]></description>
		<wfw:commentRss>http://crossfitsaintjohn.ca/?feed=rss2&amp;p=1609</wfw:commentRss>
		<slash:comments>8</slash:comments>
		</item>
		<item>
		<title>Oly Cert in PEI</title>
		<link>http://crossfitsaintjohn.ca/?p=1603</link>
		<comments>http://crossfitsaintjohn.ca/?p=1603#comments</comments>
		<pubDate>Mon, 30 Aug 2010 02:47:35 +0000</pubDate>
		<dc:creator>Mike Jackson</dc:creator>
				<category><![CDATA[News]]></category>

		<guid isPermaLink="false">http://crossfitsaintjohn.ca/?p=1603</guid>
		<description><![CDATA[Would like to congratulate both Greg and Wayne on an impressive weeken at the Oly Cert. They are now CrossFit Olympic Lifting Certified. These guys did great, and had a great time with the others from the maritimes by the looks of things.
We had some world class instructors and they were great. I think the [...]]]></description>
		<wfw:commentRss>http://crossfitsaintjohn.ca/?feed=rss2&amp;p=1603</wfw:commentRss>
		<slash:comments>3</slash:comments>
		</item>
		<item>
		<title>Skipping Ropes</title>
		<link>http://crossfitsaintjohn.ca/?p=1600</link>
		<comments>http://crossfitsaintjohn.ca/?p=1600#comments</comments>
		<pubDate>Fri, 27 Aug 2010 13:54:22 +0000</pubDate>
		<dc:creator>Mike Jackson</dc:creator>
				<category><![CDATA[News]]></category>

		<guid isPermaLink="false">http://crossfitsaintjohn.ca/?p=1600</guid>
		<description><![CDATA[We have just done a trial order of 10 of the speed ropes. Identical to the one Ray brought to the gym.
It will be first come first serve&#8230;.and by that we mean first 10 to get money our hand get a rope.
Based on demand, we&#8217;ll order more, but will wait to see how this works out.
We will [...]]]></description>
		<wfw:commentRss>http://crossfitsaintjohn.ca/?feed=rss2&amp;p=1600</wfw:commentRss>
		<slash:comments>4</slash:comments>
		</item>
		<item>
		<title>Friday, August 27, 2010</title>
		<link>http://crossfitsaintjohn.ca/?p=1589</link>
		<comments>http://crossfitsaintjohn.ca/?p=1589#comments</comments>
		<pubDate>Fri, 27 Aug 2010 10:54:20 +0000</pubDate>
		<dc:creator>Mike Jackson</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://crossfitsaintjohn.ca/?p=1589</guid>
		<description><![CDATA[Tonight there will only be a 5pm session&#8230;no 6pm tonight.
FRAN on FRIDAY!!!!!!!!!!
For Time
21 – 15 – 9

Thrusters (95/65)
Pull Ups

Post Comments
I had a conversation recently with someone about going to a gym before CrossFit. And a definition of insanity popped into my head.
Insanity: doing the same thing over and over again and expecting different results.
Albert Einstein
Stair master and [...]]]></description>
		<wfw:commentRss>http://crossfitsaintjohn.ca/?feed=rss2&amp;p=1589</wfw:commentRss>
		<slash:comments>19</slash:comments>
		</item>
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