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	<title>Commando Steve</title>
	<link>http://commandosteve.com</link>
	<description>Just another WordPress weblog</description>
	<lastBuildDate>Mon, 06 Feb 2012 14:01:08 +0000</lastBuildDate>
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	<item>
		<title>Tuesday 070212</title>
		<description><![CDATA[Rest Day
Work a weakness
Mobility WOD&#8230;..

Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]]]></description>
		<link>http://commandosteve.com/2012/02/07/tuesday-070212/</link>
			</item>
	<item>
		<title>Monday 060212</title>
		<description><![CDATA[Complete as many rounds as possible in 15 minutes of:
60kg Push press, 7 reps
60kg Overhead squat, 10 reps
15 GHD Sit-ups
Post rounds completed to comments.
Thanks to CrossFit.com for this WOD!

&#8220;Minds are like parachutes; they work best when open.&#8221;
- Thomas Dewar
]]></description>
		<link>http://commandosteve.com/2012/02/06/monday-060212/</link>
			</item>
	<item>
		<title>Sunday 050212</title>
		<description><![CDATA[Bench Press 5 x 5
rest 90 seconds 
rest, then&#8230;
&#8220;Jackie&#8221;
1000 meter row
20kg (15kg) Thruster, 50 reps
30 pull-ups
Post total time to comments.

&#8220;Some people develop a wishbone where their back bone should be.&#8221;
- Author Unknown
]]></description>
		<link>http://commandosteve.com/2012/02/05/sunday-050212/</link>
			</item>
	<item>
		<title>Saturday 040212</title>
		<description><![CDATA[4 rounds of:
Run 800 metres
Rest 1:1 
Post total time to comments not including 4th rest.

&#8220;Remember, today is the tomorrow you worried about yesterday.&#8221;
- Dale Carnegie
]]></description>
		<link>http://commandosteve.com/2012/02/04/saturday-04021/</link>
			</item>
	<item>
		<title>Friday 030212</title>
		<description><![CDATA[Rest Day
Work a weakness
Mobility WOD&#8230;..

Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]]]></description>
		<link>http://commandosteve.com/2012/02/03/friday-030212/</link>
			</item>
	<item>
		<title>Thursday 020212</title>
		<description><![CDATA[For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent
Post time to comments.
Thanks [...]]]></description>
		<link>http://commandosteve.com/2012/02/02/thursday-020212/</link>
			</item>
	<item>
		<title>Wednesday 010212</title>
		<description><![CDATA[Box Squat 3, 3, 3, 3, 3
Hang Power Clean 3, 3, 3
rest, then&#8230;
5 rounds for time:
21 Deadlift 100kg (70kg)
50 Double Unders
Post loads and time to comments.

&#8220;The aim of an argument or discussion should not be victory, but progress.&#8221;
- Joseph Joubert
]]></description>
		<link>http://commandosteve.com/2012/02/01/wednesday-010212/</link>
			</item>
	<item>
		<title>Tuesday 310112</title>
		<description><![CDATA[10 minute Double Under test
Be legit with your counting. 
rest, 
Overhead Squat 3, 3, 3, 3, 3.
rest, then&#8230;
&#8220;Ryan&#8221;
Five rounds for time of:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
Post total double unders, loads and time to comments.

&#8220;What comes from the heart, goes to the heart.&#8221;
- Samuel Coleridge
]]></description>
		<link>http://commandosteve.com/2012/01/31/tuesday-310112/</link>
			</item>
	<item>
		<title>Monday 300112</title>
		<description><![CDATA[Rest Day
Work a weakness
Mobility WOD&#8230;..

Every human being should be able to perform basic maintenance on themselves. You know what to eat, how to train, and what to do if you have a cut; you should also know how to fix your tight hips, painful knees, and stiff shoulders, and how to make yourself faster and [...]]]></description>
		<link>http://commandosteve.com/2012/01/30/monday-300112/</link>
			</item>
	<item>
		<title>Sunday 290112</title>
		<description><![CDATA[8 rounds of:
Run 400 meters
Rest 90 seconds
Aim to hold a consistent time across all eight rounds.
rest, then&#8230;
Complete as many rounds as possible in  10 minutes of:
Shoot-through with 2 x pushups, 5 reps
L-sit 10 secs
Be legit with the L-sit timing.  Make sure body positions are hollow and engaged at either end of the shoot-through
Post [...]]]></description>
		<link>http://commandosteve.com/2012/01/29/sunday-290112/</link>
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