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	<title>Emergent Fitness</title>
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	<link>http://www.emerfit.com</link>
	<description>Train Here, Succeed Out There</description>
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		<title>Week of May 19th, 2013</title>
		<link>http://www.emerfit.com/blog/2013/05/18/week-of-may-19th-2013/</link>
		<comments>http://www.emerfit.com/blog/2013/05/18/week-of-may-19th-2013/#comments</comments>
		<pubDate>Sat, 18 May 2013 22:08:37 +0000</pubDate>
		<dc:creator>jeff</dc:creator>
				<category><![CDATA[blog]]></category>

		<guid isPermaLink="false">http://www.emerfit.com/?p=7388</guid>
		<description><![CDATA[Monday Strength: 4 sets Back Squats x 10 (30X0) Rest 30 sec Chin Ups x 8 (21X0) no bands, partner assist Rest 30 sec Planks w/PVC, 45 sec Rest 30 sec Conditioning: 6 min max rounds 5 DB Thrusters 5 Shuttle Sprints,<span class="ellipsis">&#8230;</span><div class="read-more"><a href="http://www.emerfit.com/blog/2013/05/18/week-of-may-19th-2013/">Read more &#8250;</a></div><!-- end of .read-more -->]]></description>
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		<title>Week of May 12th, 2013</title>
		<link>http://www.emerfit.com/blog/2013/05/11/week-of-may-12th-2013/</link>
		<comments>http://www.emerfit.com/blog/2013/05/11/week-of-may-12th-2013/#comments</comments>
		<pubDate>Sun, 12 May 2013 04:16:07 +0000</pubDate>
		<dc:creator>jeff</dc:creator>
				<category><![CDATA[blog]]></category>

		<guid isPermaLink="false">http://www.emerfit.com/?p=7381</guid>
		<description><![CDATA[Monday Strength: None Conditioning: For Max Reps 2 min Row for Calories Rest 1 min 2 min Barbell Thrusters (33/45) Rest 1 min 2 min of Box Jumps Rest 1 min 2 min of Sit Ups Rest 1 min 2 min Row<span class="ellipsis">&#8230;</span><div class="read-more"><a href="http://www.emerfit.com/blog/2013/05/11/week-of-may-12th-2013/">Read more &#8250;</a></div><!-- end of .read-more -->]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Week of May 5th, 2013</title>
		<link>http://www.emerfit.com/blog/2013/05/05/week-of-may-5th-2013/</link>
		<comments>http://www.emerfit.com/blog/2013/05/05/week-of-may-5th-2013/#comments</comments>
		<pubDate>Sun, 05 May 2013 16:50:20 +0000</pubDate>
		<dc:creator>jeff</dc:creator>
				<category><![CDATA[blog]]></category>

		<guid isPermaLink="false">http://www.emerfit.com/?p=7377</guid>
		<description><![CDATA[Monday Strength: None Conditioning: Boom! 8 min max rounds Row 250m  5 Burpees 10 Thrusters (65/95) Rest 6 min 8 min max rounds 30 Double Unders or Lateral Hops 15 Hand Release Push Ups 10 Wall Ball (12/20) Rest 6 min 8<span class="ellipsis">&#8230;</span><div class="read-more"><a href="http://www.emerfit.com/blog/2013/05/05/week-of-may-5th-2013/">Read more &#8250;</a></div><!-- end of .read-more -->]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Week of April 29th, 2013</title>
		<link>http://www.emerfit.com/blog/2013/04/28/week-of-april-29th-2013/</link>
		<comments>http://www.emerfit.com/blog/2013/04/28/week-of-april-29th-2013/#comments</comments>
		<pubDate>Sun, 28 Apr 2013 15:30:18 +0000</pubDate>
		<dc:creator>jeff</dc:creator>
				<category><![CDATA[blog]]></category>

		<guid isPermaLink="false">http://www.emerfit.com/?p=7371</guid>
		<description><![CDATA[Monday Strength: None Conditioning: 4 rounds Against a 4 minute running clock&#8230; Row 250m  Run 400m Max rounds of &#8220;Cindy&#8221; (5 Pull Ups, 10 Push Ups, 15 Squats) Rest 3 minutes between each round. &#160; Tuesday Strength: Push Press, Find your 1RM. Conditioning: 3<span class="ellipsis">&#8230;</span><div class="read-more"><a href="http://www.emerfit.com/blog/2013/04/28/week-of-april-29th-2013/">Read more &#8250;</a></div><!-- end of .read-more -->]]></description>
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		<title>Week of April 21st, 2013</title>
		<link>http://www.emerfit.com/blog/2013/04/21/week-of-april-21st-2013/</link>
		<comments>http://www.emerfit.com/blog/2013/04/21/week-of-april-21st-2013/#comments</comments>
		<pubDate>Sun, 21 Apr 2013 15:38:51 +0000</pubDate>
		<dc:creator>jeff</dc:creator>
				<category><![CDATA[blog]]></category>

		<guid isPermaLink="false">http://www.emerfit.com/?p=7361</guid>
		<description><![CDATA[Monday Strength: A1. Bench Press 5 x 3 @80-85% of 1RM. rest 60 sec. A2. Push Up Plank on Rings 5 x 60 sec. Conditioning: 5 rounds Against a running 60 sec clock 10 KB Swings (heavy) Barbell Thrusters, max reps (33/45)<span class="ellipsis">&#8230;</span><div class="read-more"><a href="http://www.emerfit.com/blog/2013/04/21/week-of-april-21st-2013/">Read more &#8250;</a></div><!-- end of .read-more -->]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Snow Day!</title>
		<link>http://www.emerfit.com/blog/2013/04/17/snow-day/</link>
		<comments>http://www.emerfit.com/blog/2013/04/17/snow-day/#comments</comments>
		<pubDate>Wed, 17 Apr 2013 19:23:16 +0000</pubDate>
		<dc:creator>jeff</dc:creator>
				<category><![CDATA[blog]]></category>

		<guid isPermaLink="false">http://www.emerfit.com/?p=7355</guid>
		<description><![CDATA[Due to the crazy weather conditions we will be closed today as of 3pm.  Go sledding!]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Week of April 14th, 2013</title>
		<link>http://www.emerfit.com/blog/2013/04/14/week-of-april-14th-2013/</link>
		<comments>http://www.emerfit.com/blog/2013/04/14/week-of-april-14th-2013/#comments</comments>
		<pubDate>Sun, 14 Apr 2013 14:00:24 +0000</pubDate>
		<dc:creator>jeff</dc:creator>
				<category><![CDATA[blog]]></category>

		<guid isPermaLink="false">http://www.emerfit.com/?p=7345</guid>
		<description><![CDATA[Monday Strength: A1. Push Press + Push Jerk -6 sets (work up in weight for the first three sets then use that weight for the remaining sets.) A2. KB Side Bends 6 x 8 each side Conditioning: 3 rounds for time Row<span class="ellipsis">&#8230;</span><div class="read-more"><a href="http://www.emerfit.com/blog/2013/04/14/week-of-april-14th-2013/">Read more &#8250;</a></div><!-- end of .read-more -->]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Week of April 7th, 2013</title>
		<link>http://www.emerfit.com/blog/2013/04/07/week-of-april-7th-2013/</link>
		<comments>http://www.emerfit.com/blog/2013/04/07/week-of-april-7th-2013/#comments</comments>
		<pubDate>Sun, 07 Apr 2013 20:40:47 +0000</pubDate>
		<dc:creator>jeff</dc:creator>
				<category><![CDATA[blog]]></category>

		<guid isPermaLink="false">http://www.emerfit.com/?p=7332</guid>
		<description><![CDATA[We love Jana! We are taking a little break from the progressive overload strength cycle. Monday Strength: None.  Can you believe it? Conditioning: 5 rounds for time 20 DB Snatches, total (25/35) 15 Jumping Pull Ups (scale up to kipping pull ups)<span class="ellipsis">&#8230;</span><div class="read-more"><a href="http://www.emerfit.com/blog/2013/04/07/week-of-april-7th-2013/">Read more &#8250;</a></div><!-- end of .read-more -->]]></description>
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		<slash:comments>1</slash:comments>
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		<item>
		<title>Week of March 31st, 2013</title>
		<link>http://www.emerfit.com/blog/2013/03/31/week-of-march-31st-2013/</link>
		<comments>http://www.emerfit.com/blog/2013/03/31/week-of-march-31st-2013/#comments</comments>
		<pubDate>Sun, 31 Mar 2013 16:44:49 +0000</pubDate>
		<dc:creator>jeff</dc:creator>
				<category><![CDATA[blog]]></category>

		<guid isPermaLink="false">http://www.emerfit.com/?p=7321</guid>
		<description><![CDATA[This will be the last week of the progressive overload strength program.  Judging by all the PR&#8217;s, I would say this cycle was a huge success.  We will definitely give it another go with different movements very soon. Monday Strength: Deadlift,<span class="ellipsis">&#8230;</span><div class="read-more"><a href="http://www.emerfit.com/blog/2013/03/31/week-of-march-31st-2013/">Read more &#8250;</a></div><!-- end of .read-more -->]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Week of March 24th, 2013</title>
		<link>http://www.emerfit.com/blog/2013/03/24/week-of-march-24th-2013/</link>
		<comments>http://www.emerfit.com/blog/2013/03/24/week-of-march-24th-2013/#comments</comments>
		<pubDate>Sun, 24 Mar 2013 16:13:07 +0000</pubDate>
		<dc:creator>jeff</dc:creator>
				<category><![CDATA[blog]]></category>

		<guid isPermaLink="false">http://www.emerfit.com/?p=7309</guid>
		<description><![CDATA[Farmers carry in the snow. Bill trains for the Spartan Race. Monday Strength: Bench Press, Find 1RM. Conditioning: 3 rounds for max reps 60 sec of Box Jumps 30 sec Rest 60 sec of DB Push Press (25/35) 30 sec Rest 60<span class="ellipsis">&#8230;</span><div class="read-more"><a href="http://www.emerfit.com/blog/2013/03/24/week-of-march-24th-2013/">Read more &#8250;</a></div><!-- end of .read-more -->]]></description>
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