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	<title>21 CrossFit - Durham, North Carolina</title>
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	<description>Always Ready.</description>
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		<title>21 CrossFit - Durham, North Carolina</title>
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		<title>Diet and Exercise</title>
		<link>http://21crossfit.com/2013/05/17/diet-and-exercise/</link>
		<comments>http://21crossfit.com/2013/05/17/diet-and-exercise/#comments</comments>
		<pubDate>Fri, 17 May 2013 18:20:45 +0000</pubDate>
		<dc:creator>21crossfit</dc:creator>
				<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[paleo diet]]></category>
		<category><![CDATA[primal diet]]></category>
		<category><![CDATA[primal blueprint]]></category>
		<category><![CDATA[whole 30]]></category>
		<category><![CDATA[whole thirty]]></category>
		<category><![CDATA[crossfit]]></category>
		<category><![CDATA[dieting sucks]]></category>
		<category><![CDATA[motivation]]></category>

		<guid isPermaLink="false">http://21crossfit.com/?p=1281</guid>
		<description><![CDATA[While exercise is vital for health, well-being, functional strength, and a myriad of other things, what you eat makes all the difference when it comes to body composition. Here is Stacy in mid 2009, starting CrossFit.  Here she is now. Ask her, it wasn&#8217;t an easy journey.  She did CrossFit workouts for 6 months without [&#8230;]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=21crossfit.com&#038;blog=22171780&#038;post=1281&#038;subd=21crossfit&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<title>Saturday, 5/18/13</title>
		<link>http://21crossfit.com/2013/05/17/saturday-51813/</link>
		<comments>http://21crossfit.com/2013/05/17/saturday-51813/#comments</comments>
		<pubDate>Fri, 17 May 2013 16:00:36 +0000</pubDate>
		<dc:creator>21crossfit</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://21crossfit.com/?p=1254</guid>
		<description><![CDATA[Workout of the Day &#8220;Isabel&#8221; For time: Snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds or broomstick as needed. Compare to 3/1/2013 After &#8220;Isabel&#8221; ( or after snatch practice for those not doing &#8220;Isabel&#8221;), do this with a partner: Row 750m 5 rounds of: [50 yard farmers carry Odd object walk 200m (plate, [&#8230;]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=21crossfit.com&#038;blog=22171780&#038;post=1254&#038;subd=21crossfit&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<title>Friday, 5/17/13</title>
		<link>http://21crossfit.com/2013/05/16/friday-51713/</link>
		<comments>http://21crossfit.com/2013/05/16/friday-51713/#comments</comments>
		<pubDate>Thu, 16 May 2013 16:00:39 +0000</pubDate>
		<dc:creator>21crossfit</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://21crossfit.com/?p=1251</guid>
		<description><![CDATA[&#8220;Isabel&#8221; is tomorrow, so you might want to ease back a bit today. Strength Back Squat 5 @ 65%, 5 @ 75%, 5+ @ 85% of NEW training max (add up to 5 lbs to previous training max) In between squat sets to 5 Box Jumps. Conditioning 3 rounds for time: Lunge 100&#8242; 50 Air [&#8230;]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=21crossfit.com&#038;blog=22171780&#038;post=1251&#038;subd=21crossfit&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<title>Thursday, 5/16/13</title>
		<link>http://21crossfit.com/2013/05/15/thursday-51613/</link>
		<comments>http://21crossfit.com/2013/05/15/thursday-51613/#comments</comments>
		<pubDate>Wed, 15 May 2013 16:00:55 +0000</pubDate>
		<dc:creator>21crossfit</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://21crossfit.com/?p=1249</guid>
		<description><![CDATA[Strength Bench Press 5 @ 65%, 5 @ 75%, 5+ @ 85% of NEW training max (add up to 5 lbs to previous training max) Conditioning 21-15-9 rep rounds for time of: Kettlebell swing (russian style) or Kettlebell Snatch (advanced), 24 kg Abmat sit-ups or Toes-to-bar (advanced) Cash Out 50 Pull-ups.  Any grip, any style.<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=21crossfit.com&#038;blog=22171780&#038;post=1249&#038;subd=21crossfit&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<title>Wednesday, 5/15/13</title>
		<link>http://21crossfit.com/2013/05/14/wednesday-51513/</link>
		<comments>http://21crossfit.com/2013/05/14/wednesday-51513/#comments</comments>
		<pubDate>Tue, 14 May 2013 16:00:28 +0000</pubDate>
		<dc:creator>21crossfit</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://21crossfit.com/?p=1247</guid>
		<description><![CDATA[Partner endurance workout!  What?!  Pair up with someone of similar fitness 3 rounds of this: 15&#8242; medicine ball toss &#38; catch x 12 reps (drop means each partner does 2 burpees) Dips/bench dips/band-assisted dips  x 12 reps Row 800 meters Then, Run 400 meters. All of the above for time. Partners workout together.  For dips, [&#8230;]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=21crossfit.com&#038;blog=22171780&#038;post=1247&#038;subd=21crossfit&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<title>Tuesday, 5/14/13</title>
		<link>http://21crossfit.com/2013/05/13/tuesday-51413/</link>
		<comments>http://21crossfit.com/2013/05/13/tuesday-51413/#comments</comments>
		<pubDate>Mon, 13 May 2013 16:00:39 +0000</pubDate>
		<dc:creator>21crossfit</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://21crossfit.com/?p=1245</guid>
		<description><![CDATA[We are doing &#8220;Isabel&#8221; on saturday!  Newbies or those that are not inclined to do all the snatches will have a great alternate workout.  Great. Strength Deadlift 5 @ 65%, 5 @ 75%, 5+ @ 85% of NEW training max (add up to 10 lbs to previous training max) Conditioning 30 Cleans for time. Full [&#8230;]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=21crossfit.com&#038;blog=22171780&#038;post=1245&#038;subd=21crossfit&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<title>5/13/13</title>
		<link>http://21crossfit.com/2013/05/11/51313/</link>
		<comments>http://21crossfit.com/2013/05/11/51313/#comments</comments>
		<pubDate>Sat, 11 May 2013 16:00:27 +0000</pubDate>
		<dc:creator>21crossfit</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://21crossfit.com/?p=1243</guid>
		<description><![CDATA[This week we&#8217;ve got a &#8220;cash out&#8221; every day! Strength Press 5 @ 65%, 5 @ 75%, 5+ @ 85% of NEW training max (add up to 5 lbs to previous training max) Conditioning 3 rounds for time: 25 Push-ups 20 Over-the-bar Burpees (not a &#8220;bar-facing&#8221; requirement) 15 Push Presses, 115 lbs Each time you [&#8230;]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=21crossfit.com&#038;blog=22171780&#038;post=1243&#038;subd=21crossfit&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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