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	<title>Boston College Ultimate Workouts</title>
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	<description>Do Work</description>
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		<title>Boston College Ultimate Workouts</title>
		<link>http://bcultimatefitness.wordpress.com</link>
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		<item>
		<title>For today: Cycle 1 / Day 1</title>
		<link>http://bcultimatefitness.wordpress.com/2010/11/22/for-today-cycle-1-day-1/</link>
		<comments>http://bcultimatefitness.wordpress.com/2010/11/22/for-today-cycle-1-day-1/#comments</comments>
		<pubDate>Mon, 22 Nov 2010 16:14:28 +0000</pubDate>
		<dc:creator>micahflynn</dc:creator>
				<category><![CDATA[Decked]]></category>
		<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://bcultimatefitness.wordpress.com/?p=464</guid>
		<description><![CDATA[Today&#8217;s workout: http://bcultimatefitness.wordpress.com/2009/11/23/let-it-begin-workout-today-112309-cycle-1day-1/<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=bcultimatefitness.wordpress.com&amp;blog=5328162&amp;post=464&amp;subd=bcultimatefitness&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
		<media:content url="" medium="image">
			<media:title type="html">Micah</media:title>
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		<item>
		<title>The Decked Workouts: 2010 Edition</title>
		<link>http://bcultimatefitness.wordpress.com/2010/11/17/the-decked-workouts-2010-edition/</link>
		<comments>http://bcultimatefitness.wordpress.com/2010/11/17/the-decked-workouts-2010-edition/#comments</comments>
		<pubDate>Wed, 17 Nov 2010 14:39:35 +0000</pubDate>
		<dc:creator>micahflynn</dc:creator>
				<category><![CDATA[Decked]]></category>

		<guid isPermaLink="false">http://bcultimatefitness.wordpress.com/?p=460</guid>
		<description><![CDATA[As with last year, we are going to do a simple but tough workout program for the time between Thanksgiving and Christmas.  The program is taken from an ultimate player from out in western Massachusetts that should be pretty easy to get done on your own and will only take 30 minutes a day.  For [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=bcultimatefitness.wordpress.com&amp;blog=5328162&amp;post=460&amp;subd=bcultimatefitness&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
		<media:content url="" medium="image">
			<media:title type="html">Micah</media:title>
		</media:content>
	</item>
		<item>
		<title>Regionals Baby!</title>
		<link>http://bcultimatefitness.wordpress.com/2010/04/14/regionals-baby/</link>
		<comments>http://bcultimatefitness.wordpress.com/2010/04/14/regionals-baby/#comments</comments>
		<pubDate>Wed, 14 Apr 2010 12:44:40 +0000</pubDate>
		<dc:creator>micahflynn</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://bcultimatefitness.wordpress.com/?p=455</guid>
		<description><![CDATA[New workout for the second season: Start with the workout from 2/3/2010 Then, complete the following: Tabata intervals (20 seconds on, 10 seconds rest for 8 rounds): First Round: alternating 5 yard / 10 yard shuttles and burpees, 4 of each. &#8211;full rest (3-5 minutes) Second Round: Shuttles and Mountain Climbers or Pushups, your choice, [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=bcultimatefitness.wordpress.com&amp;blog=5328162&amp;post=455&amp;subd=bcultimatefitness&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
		<media:content url="" medium="image">
			<media:title type="html">Micah</media:title>
		</media:content>
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		<item>
		<title>3/24/2010</title>
		<link>http://bcultimatefitness.wordpress.com/2010/03/24/3242010/</link>
		<comments>http://bcultimatefitness.wordpress.com/2010/03/24/3242010/#comments</comments>
		<pubDate>Wed, 24 Mar 2010 16:46:32 +0000</pubDate>
		<dc:creator>micahflynn</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://bcultimatefitness.wordpress.com/?p=285</guid>
		<description><![CDATA[taken from Crossfit: For time: Run 800 meters 30 Hip/Back Extensions 30 Sit-ups 30 Hip Extensions 30 Knees to Elbows 30 Back Extensions 30 Sit-ups<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=bcultimatefitness.wordpress.com&amp;blog=5328162&amp;post=285&amp;subd=bcultimatefitness&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
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		<media:content url="" medium="image">
			<media:title type="html">Micah</media:title>
		</media:content>
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		<title>Medball and sprints</title>
		<link>http://bcultimatefitness.wordpress.com/2010/03/19/medball-and-sprints/</link>
		<comments>http://bcultimatefitness.wordpress.com/2010/03/19/medball-and-sprints/#comments</comments>
		<pubDate>Fri, 19 Mar 2010 12:00:59 +0000</pubDate>
		<dc:creator>micahflynn</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://bcultimatefitness.wordpress.com/?p=292</guid>
		<description><![CDATA[3kg medball 300 with sprints: after each exercise, sprint 20yds out and back Overhead squats Wall balls Clap pushups Chops R Chops L Big circles clockwise Big circles counterclockwise Swings Rotations (20 to each side) Split squats R Split squats L Rocky solos clockwise Rocky solos counterclockwise Situps with a bounce-pass off wall V-ups, pass [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=bcultimatefitness.wordpress.com&amp;blog=5328162&amp;post=292&amp;subd=bcultimatefitness&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
		<media:content url="" medium="image">
			<media:title type="html">Micah</media:title>
		</media:content>
	</item>
		<item>
		<title>3/17/2010</title>
		<link>http://bcultimatefitness.wordpress.com/2010/03/17/3172010/</link>
		<comments>http://bcultimatefitness.wordpress.com/2010/03/17/3172010/#comments</comments>
		<pubDate>Wed, 17 Mar 2010 10:57:13 +0000</pubDate>
		<dc:creator>micahflynn</dc:creator>
				<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://bcultimatefitness.wordpress.com/?p=448</guid>
		<description><![CDATA[Some guys have been commenting that the workouts are getting harder.  My answer- yup. Obviously we&#8217;re trying to build up into more athletic versions of ourselves, but workouts also serve another purpose: exercising your mental will to push through when more effort is required at the end of a long point or the end of [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=bcultimatefitness.wordpress.com&amp;blog=5328162&amp;post=448&amp;subd=bcultimatefitness&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
		<media:content url="" medium="image">
			<media:title type="html">Micah</media:title>
		</media:content>
	</item>
		<item>
		<title>3/12/2010</title>
		<link>http://bcultimatefitness.wordpress.com/2010/03/12/3122010/</link>
		<comments>http://bcultimatefitness.wordpress.com/2010/03/12/3122010/#comments</comments>
		<pubDate>Fri, 12 Mar 2010 17:47:44 +0000</pubDate>
		<dc:creator>micahflynn</dc:creator>
				<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[Wildcards]]></category>
		<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://bcultimatefitness.wordpress.com/?p=444</guid>
		<description><![CDATA[Today, you guys are getting one of this week&#8217;s Bodhi team workouts.  This was sent out by Brent Anderson who is running our fitness stuff this spring.  Do your best! Start With Plyos: Set up cones 30 yards apart and complete the following (do the exercise starting at one cone and finish at the other): [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=bcultimatefitness.wordpress.com&amp;blog=5328162&amp;post=444&amp;subd=bcultimatefitness&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
		<media:content url="" medium="image">
			<media:title type="html">Micah</media:title>
		</media:content>
	</item>
		<item>
		<title>3/10/10</title>
		<link>http://bcultimatefitness.wordpress.com/2010/03/10/31010/</link>
		<comments>http://bcultimatefitness.wordpress.com/2010/03/10/31010/#comments</comments>
		<pubDate>Wed, 10 Mar 2010 12:19:50 +0000</pubDate>
		<dc:creator>micahflynn</dc:creator>
				<category><![CDATA[Strength / Plyo]]></category>
		<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://bcultimatefitness.wordpress.com/?p=441</guid>
		<description><![CDATA[Back at it after a break for Spring Break. Begin with a quick warmup; I&#8217;ll suggest jumping rope- go until you get 20 double unders.  Follow with a dynamic stretch. Plyos: Double Leg Zig Zag Hop X10 Single Leg Zig Zag Hop X10 Double Leg Hop &#8211; go for 30 meters x2 Single Leg Hop- [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=bcultimatefitness.wordpress.com&amp;blog=5328162&amp;post=441&amp;subd=bcultimatefitness&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
		<media:content url="" medium="image">
			<media:title type="html">Micah</media:title>
		</media:content>
	</item>
		<item>
		<title>Spring Break!</title>
		<link>http://bcultimatefitness.wordpress.com/2010/02/26/spring-break/</link>
		<comments>http://bcultimatefitness.wordpress.com/2010/02/26/spring-break/#comments</comments>
		<pubDate>Fri, 26 Feb 2010 13:17:24 +0000</pubDate>
		<dc:creator>micahflynn</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://bcultimatefitness.wordpress.com/?p=438</guid>
		<description><![CDATA[No workout today.  Enjoy Spring Break, workouts will resume 3/8.<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=bcultimatefitness.wordpress.com&amp;blog=5328162&amp;post=438&amp;subd=bcultimatefitness&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
		<media:content url="" medium="image">
			<media:title type="html">Micah</media:title>
		</media:content>
	</item>
		<item>
		<title>2/24/2010</title>
		<link>http://bcultimatefitness.wordpress.com/2010/02/24/2242010/</link>
		<comments>http://bcultimatefitness.wordpress.com/2010/02/24/2242010/#comments</comments>
		<pubDate>Wed, 24 Feb 2010 12:00:04 +0000</pubDate>
		<dc:creator>micahflynn</dc:creator>
				<category><![CDATA[Strength / Plyo]]></category>
		<category><![CDATA[Workouts]]></category>

		<guid isPermaLink="false">http://bcultimatefitness.wordpress.com/?p=435</guid>
		<description><![CDATA[No Plyos today. Otherwise, we&#8217;re going to complete a modified &#8220;Tabata This&#8220;- it&#8217;s a Crossfit WOD (Workout of the Day).  The real WOD includes a tabata Row at the beginning.  If you have access to a rowing machine, you can tackle the whole thing. The workout: Each round is a full Tabata set &#8211; 20 [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=bcultimatefitness.wordpress.com&amp;blog=5328162&amp;post=435&amp;subd=bcultimatefitness&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://bcultimatefitness.wordpress.com/2010/02/24/2242010/feed/</wfw:commentRss>
		<slash:comments>3</slash:comments>
	
		<media:content url="" medium="image">
			<media:title type="html">Micah</media:title>
		</media:content>

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			<media:title type="html">push!</media:title>
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