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	<title>Mechanical Logic</title>
	<link>http://www.russellhadley.com</link>
	<description>More unthinking content produced daily</description>
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		<title>Fran week</title>
		<description><![CDATA[Like shark week only scarrier.  Monday: 15,12,9 of 70 Kg thrusters and chest to bar pullups Tuesday: As many rounds as possible in 20 minutes of 12 30 Kg thrusters, 8 pullups, and 400 M run. Wednesday: 3 rounds of 21,15,9 of 20 Kg thrusters and jumping pullups.  (yes that&#8217;s total 9 rounds) I&#8217;ve been totally [...]]]></description>
		<link>http://www.russellhadley.com/?p=152</link>
			</item>
	<item>
		<title>Nosara Costa Rica: The Setup</title>
		<description><![CDATA[Pack 1 pair jeans, 1 light soft shell, 1 thin fleece, 5 pair skives, 3 pair socks, 4 tee-shirts, 2 rash guards, 1 pair cargo shorts, 1 pair board shorts, first aid kit, Nikon D40 camera, notebook computer, iphone, chargers, tooth brush, tooth paste, bug spray, and a pumice stone in a backpack that will [...]]]></description>
		<link>http://www.russellhadley.com/?p=121</link>
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	<item>
		<title>And happiness comes from the achieving of goals</title>
		<description><![CDATA[Every year I go through the exercise of setting some gym goals.  Always seems helpful but I&#8217;ve had bad luck in the past getting to them.  Typically I go for super hard metrics, then turn myself into hamburger trying to get there.  And the last few years I&#8217;d get dinged up (broken foot, surgery to [...]]]></description>
		<link>http://www.russellhadley.com/?p=123</link>
			</item>
	<item>
		<title>Got two more</title>
		<description><![CDATA[I took my friends Jim and Beth up to Snoqualmie Central for their first day on skis and I think they&#8217;re hooked. They found a beginner lesson package deal.  3 days of lessons, tickets and rental and if you complete the three you have the option of a cheap season and rental pass.  All of [...]]]></description>
		<link>http://www.russellhadley.com/?p=109</link>
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		<title>And the bird just keeps cracking his melon against the glass?</title>
		<description><![CDATA[You ever seen a bird trapped indoors?  I don&#8217;t mean somewhere big like a sports arena or the airport but a little room with, as an added kicker, a bunch of big scary people in it?  The bird starts whippin&#8217; round like a 5 yr old on crystal meth and going for the windows without [...]]]></description>
		<link>http://www.russellhadley.com/?p=99</link>
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		<title>Wait, wait, don&#8217;t tell me, that&#8217;s asphalt isn&#8217;t it.</title>
		<description><![CDATA[It feels like New England weather came for a visit and after overstaying its welcome finally went home.  Most importantly the roads look like they&#8217;re paved again.  Over the last few weeks (man it feels weird to say that, has it really been that long?) we&#8217;ve had cold + snow + rain + freezing rain [...]]]></description>
		<link>http://www.russellhadley.com/?p=93</link>
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		<title>Fun little heater tonight</title>
		<description><![CDATA[Workout tonight was a combo of a dumbbell complex and jump ups Step 1: With 35lbs dumbbell do a pushup, left arm raise to chest, right arm raise to chest, jump up squat hang clean, split jerk.  Do 25 repetitions of this. Step 2: To a target just out of reach jump up and touch [...]]]></description>
		<link>http://www.russellhadley.com/?p=91</link>
			</item>
	<item>
		<title>Big round hole in the middle</title>
		<description><![CDATA[Sometimes you just have to admit you&#8217;re struggling.  So I&#8217;m just going to come out and say it: my back squat is epically, egregiously, enormously stalled.  For months I&#8217;ve been poking at 140Kg.  As in back down to 132, take another linear run at it, start dropping the bar, form all over the place, and [...]]]></description>
		<link>http://www.russellhadley.com/?p=89</link>
			</item>
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		<title>MR loves VIL</title>
		<description><![CDATA[With the efficency of a New Soviet Man in the Utopian light of the Workers Paradise I&#8217;ve finally posted the pictures from Mark Rippetoe&#8217;s trip to Seattle (and more importantly CrossfitEastside) for a Barbell certification from early this summer.  After the cert. was over and all the Ripp-isms (not to be confused with Rippism) had [...]]]></description>
		<link>http://www.russellhadley.com/?p=84</link>
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		<title>Sleepy Sunday</title>
		<description><![CDATA[The weather down here in SD is a little cooler today and there&#8217;s a little haze on the coast so it seemed like a good day to just take it easy.  I&#8217;ve been haning out around the rental reading and walking down to the beach.  I also was able to fit in a nap.  Needed [...]]]></description>
		<link>http://www.russellhadley.com/?p=81</link>
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