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	<title>Crossfit Jaguar</title>
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	<link>http://www.jaguarfit.com</link>
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		<title>February 22, 2012</title>
		<link>http://www.jaguarfit.com/2012/02/february-22-2012/</link>
		<comments>http://www.jaguarfit.com/2012/02/february-22-2012/#comments</comments>
		<pubDate>Thu, 23 Feb 2012 00:07:37 +0000</pubDate>
		<dc:creator>Paula</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://www.jaguarfit.com/?p=9085</guid>
		<description><![CDATA[Wednesday, February 22, 2012
Not Very
Warm up:  2 x 10 ring rows, 10 eaoverhead walking lunges 203/10#, jump squats
Skill/focus:  Romanian dead lift
go through a few rounds of complex with lifht bar
Workout:
Lifting comples consisting of 3 rounds of:
Romanian dead lift
BO row
power clean
hang clean
push jerk
3 sets, increasing weight each set
w/ a partner 1:1
Leg cranks
-24 squats
-24 alt lunges
-24 split [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>February 21, 2012</title>
		<link>http://www.jaguarfit.com/2012/02/february-21-2012/</link>
		<comments>http://www.jaguarfit.com/2012/02/february-21-2012/#comments</comments>
		<pubDate>Tue, 21 Feb 2012 23:51:49 +0000</pubDate>
		<dc:creator>Paula</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://www.jaguarfit.com/?p=9074</guid>
		<description><![CDATA[Tuesday, February 21, 2012
Turkish Trot
Warm up:  2 x 10 pass thrus, wall balls 20#/14#, swings 35#/25#
Skill/focus:  TGU
1 x 5, 1 x 3
2. 2. 1. 1
Workout:
1000 m run
50 thrusters 45#/30#
1000 m row
50 swings 55#/35#
1000 m run
for time
Post tgu 1 rm and time for score

Wanted to share an awesome testimonial from Mike Buck after his recent doctor&#8217;s [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>February 20, 2012</title>
		<link>http://www.jaguarfit.com/2012/02/february-20-2012/</link>
		<comments>http://www.jaguarfit.com/2012/02/february-20-2012/#comments</comments>
		<pubDate>Mon, 20 Feb 2012 23:27:20 +0000</pubDate>
		<dc:creator>Paula</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://www.jaguarfit.com/?p=9062</guid>
		<description><![CDATA[Monday, February 20, 2012
It Doesn&#8217;t Ladder
Warm up:  400 m run, 10 pvc ohs, 10 walk-out push ups, 10 sit ups
Workout:
10 dh pull ups
50 sit ups
20 hspu
40 hollow rocks
30 box jumps 30&#8243;/24&#8243;
30 back ext
40 squats
20 ball slams 20#/14#
50 push ups
10 toes 2 bar
for time



The mroning crew


Congratulations are in order to our very own Sheree McGowan for [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>February 18, 2012</title>
		<link>http://www.jaguarfit.com/2012/02/february-18-2012/</link>
		<comments>http://www.jaguarfit.com/2012/02/february-18-2012/#comments</comments>
		<pubDate>Sat, 18 Feb 2012 17:47:31 +0000</pubDate>
		<dc:creator>Paula</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://www.jaguarfit.com/?p=9052</guid>
		<description><![CDATA[Saturday, February 18, 2012
It&#8217;s a RAP!
Warm up:  400 m run, 10 ring rows, 10 mtn climbers, 10 swings 35#/25#
Workout:
20 du&#8217;s (sub 20 tuck jumps)
10 hspu
250 row
10 ring dips
AMRAP in 7 min
10 deadlifts 225#/155#
10 box jumps
10 push ups
10 sit ups
AMRAP in 7 min
400 m run
20 sledge slams
AMRAP in 7 min
10 tire flips
10 burpees
10 mtn climbers
AMRAP in [...]]]></description>
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		</item>
		<item>
		<title>February 17, 2012</title>
		<link>http://www.jaguarfit.com/2012/02/february-17-2012/</link>
		<comments>http://www.jaguarfit.com/2012/02/february-17-2012/#comments</comments>
		<pubDate>Fri, 17 Feb 2012 19:23:39 +0000</pubDate>
		<dc:creator>Paula</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://www.jaguarfit.com/?p=9047</guid>
		<description><![CDATA[Friday, February 17, 2012
Twisted Sister
Warm up:  400 m run, 2 rds of Cindy, 15 pvc pass thrus
Workout:
Tabatas (2 min ea)
-b2b squats (bottom to bottm-rest at the bottom)
-du&#8217;s
-hand stand holds
Angie
100 pull ups
100 push ups
100 sit ups
100 squats
for time

&#160;

]]></description>
		<wfw:commentRss>http://www.jaguarfit.com/2012/02/february-17-2012/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>February 16, 2012</title>
		<link>http://www.jaguarfit.com/2012/02/february-16-2012/</link>
		<comments>http://www.jaguarfit.com/2012/02/february-16-2012/#comments</comments>
		<pubDate>Thu, 16 Feb 2012 23:45:19 +0000</pubDate>
		<dc:creator>Paula</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://www.jaguarfit.com/?p=9034</guid>
		<description><![CDATA[Thursday, February 16, 2012
Spealler
Warm up:  250 m row, 2 x 10 mb cleans, wall balls
Skill/focus:  Barbell Complex
1-2 rds with pvc/light load
Workout:
groups of 2 or 3
high hang power clean
push press
low hang power clean
push jerk
power clean
split jerk
perform complex/sequence 3 times through, that is 1 rd.  Increase weight each round until failure.  This is for strength/completion not time.  [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>CrossFit Jaguar:  Stock the Larder</title>
		<link>http://www.jaguarfit.com/2012/02/crossfit-jaguar-stock-the-larder/</link>
		<comments>http://www.jaguarfit.com/2012/02/crossfit-jaguar-stock-the-larder/#comments</comments>
		<pubDate>Thu, 16 Feb 2012 16:00:26 +0000</pubDate>
		<dc:creator>Paula</dc:creator>
				<category><![CDATA[Articles]]></category>

		<guid isPermaLink="false">http://www.jaguarfit.com/?p=9029</guid>
		<description><![CDATA[by Paula Jager CSCS as published in Natural Muscle magazine February 2012 
A regrettable outcome of modern living, meat processing techniques and our hurry up, throwaway lifestyle has been a decline in the use of meat, chicken and fish stocks.  In days gone by, meat was sold on the bone rather than individual filets and whole [...]]]></description>
		<wfw:commentRss>http://www.jaguarfit.com/2012/02/crossfit-jaguar-stock-the-larder/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>February 15, 2012</title>
		<link>http://www.jaguarfit.com/2012/02/february-15-2012/</link>
		<comments>http://www.jaguarfit.com/2012/02/february-15-2012/#comments</comments>
		<pubDate>Thu, 16 Feb 2012 00:42:10 +0000</pubDate>
		<dc:creator>Paula</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://www.jaguarfit.com/?p=9022</guid>
		<description><![CDATA[Wednesday, February 15, 2012
Shawty
Warm up:  2 min jumprope, 2 rds cindy
Skill/focus:  Deadlift
1 x 5, 1 x 3
Workout:
deadlift
EMOM for 12 min 3 reps @ 65% 1rm
10 burpee box jumps 24&#8243;/20&#8243;
10 swings 55#/35#
for time
Post time for score

That&#8217;s me and Spunky in 30 years. . . and the rest of you in 50+
Yes everyone, we will have a Tough [...]]]></description>
		<wfw:commentRss>http://www.jaguarfit.com/2012/02/february-15-2012/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>February 14, 2012</title>
		<link>http://www.jaguarfit.com/2012/02/february-14-2012/</link>
		<comments>http://www.jaguarfit.com/2012/02/february-14-2012/#comments</comments>
		<pubDate>Tue, 14 Feb 2012 23:43:53 +0000</pubDate>
		<dc:creator>Paula</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://www.jaguarfit.com/?p=9004</guid>
		<description><![CDATA[Tuesday, February 14, 2012
Who Do You Love?
Warm up:  2 x 10 pass thrus, sdhp, tuck jumps, pull-ups, 200 m run
Workout:
Not Massacre 1
19 1 arm snatch &#8212; left 25#/15#
29 push ups
19 1 arm snatch &#8212; right
29 ball slams 20#/14#
7 RFT
Not Massacre 2
1 muscle -up (sub is eating a flamin marshmallow)
9 hspu
2 rope climb
9 box jumps 30&#8243;/24&#8243;
400 [...]]]></description>
		<wfw:commentRss>http://www.jaguarfit.com/2012/02/february-14-2012/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>February 13, 2012</title>
		<link>http://www.jaguarfit.com/2012/02/february-13-2012/</link>
		<comments>http://www.jaguarfit.com/2012/02/february-13-2012/#comments</comments>
		<pubDate>Tue, 14 Feb 2012 00:43:11 +0000</pubDate>
		<dc:creator>Paula</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://www.jaguarfit.com/?p=8992</guid>
		<description><![CDATA[Monday, February 13, 2012
Knees Out Please
Warm up:  400 m run, 2 x 10 mtn climbers (total), 10 sit ups, 10 squats
Mobility:  hip opener http://www.youtube.com/watch?v=JBHzXF-mVjY&#38;feature=player_embedded
Skill/focus:  Back Squat
1 x 8, 1 x 3, 1 x 2
Workout:
Back Squat 1. 1. 1. 1. 1. 1
3-4 mins btwn efforts
Optional finisher:  100 hollow rocks (maximal effort for squats should elimiate need [...]]]></description>
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