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	<title>Next Level Performance &#187; Heavy Day</title>
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	<link>http://nxtlevelnow.com</link>
	<description>cutting edge high intensity strength &#38; conditioning</description>
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		<title>ROD 030112</title>
		<link>http://nxtlevelnow.com/2012/02/rod-030112/</link>
		<comments>http://nxtlevelnow.com/2012/02/rod-030112/#comments</comments>
		<pubDate>Thu, 01 Mar 2012 04:00:40 +0000</pubDate>
		<dc:creator>Becerra</dc:creator>
				<category><![CDATA[Barbell Training]]></category>
		<category><![CDATA[Boot Camp Training]]></category>
		<category><![CDATA[Boxing]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Deadlifts]]></category>
		<category><![CDATA[Dumbbell Training]]></category>
		<category><![CDATA[Heavy Day]]></category>
		<category><![CDATA[HIIT X-treme]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Power & Strength]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=8648</guid>
		<description><![CDATA[ROD Thursday, 1March2012 7pm  REMINDER: This class is built for speed, agility and strength. This class is not for convenience, nor is it for those who want to use light weights. This class is for those who are looking to take their fitness  to the next level. The movements expected in this class are advanced.  Every participant will [...]]]></description>
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		<title>ROD 020312</title>
		<link>http://nxtlevelnow.com/2012/02/rod-020312/</link>
		<comments>http://nxtlevelnow.com/2012/02/rod-020312/#comments</comments>
		<pubDate>Fri, 03 Feb 2012 05:37:42 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Dumbbell Training]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Heavy Day]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Burpees]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Strength]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=8382</guid>
		<description><![CDATA[ROD Friday, 03Feb12 &#160; TGIF First Round Burpee &#38; a half x 60 seconds KB swings x 60 seconds Mtn. Climbers x 60 seconds Diamond Sit-ups x 60 seconds DB Thrusters x 60 seconds In rounds 2-3-4 all above movements will be done at 45 sec, 30 sec, 15 sec… respectively. There will be rest in between [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>ROD 060911</title>
		<link>http://nxtlevelnow.com/2011/06/rod-060911/</link>
		<comments>http://nxtlevelnow.com/2011/06/rod-060911/#comments</comments>
		<pubDate>Thu, 09 Jun 2011 04:39:25 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Heavy Day]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Ready For Anything]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Slam ball]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=6855</guid>
		<description><![CDATA[ROD Thursday, 09Jun11   Ready For Anything&#8230;      Seven rounds for time of: 30 KB swings 20 Sit-ups 10 Ball slams ________________________________________________________________ Watch this woman, Allison, perform what they call a transfer skill&#8230; &#8220;The Snatch Balance&#8221; Allison NYC on today&#8217;s WOD &#8211; video [wmv] &#8220;UFC Fan Expo CrossFit Edition&#8221; &#8211; video [wmv] **Coach Donald&#8217;s Olympic Lifting Coach Clean [...]]]></description>
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		<slash:comments>1</slash:comments>
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		<item>
		<title>ROD 060811</title>
		<link>http://nxtlevelnow.com/2011/06/rod-060811/</link>
		<comments>http://nxtlevelnow.com/2011/06/rod-060811/#comments</comments>
		<pubDate>Wed, 08 Jun 2011 02:51:34 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Dumbbell Training]]></category>
		<category><![CDATA[Heavy Day]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Power]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=6838</guid>
		<description><![CDATA[ROD Wednesday, 08Jun11    Wicked Wednesday Get as many rounds as you can at each station in 8 minutes. Add them all together and post to comment. Rest 1 minute in between stations. This ROD requires the use of heavy dumbbells. That means&#8230; HEAVY DUMBBELLS!!! Station # 1 Dumbbell snatches 5/5 DB renegade rows w/ push-up 10 Med ball V- [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>ROD 052111</title>
		<link>http://nxtlevelnow.com/2011/05/rod-052111/</link>
		<comments>http://nxtlevelnow.com/2011/05/rod-052111/#comments</comments>
		<pubDate>Sat, 21 May 2011 01:27:20 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Heavy Day]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Articles]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Power]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=6699</guid>
		<description><![CDATA[ROD Saturday, 21May11   Doomsday Saturday??? How many rounds in 25 mins… Use heavy Kettlebells for improved strength and power development. This may be your last workout. Kettlebell single arm swings 5r/5l Push ups 10  KB cleans 5r/5l KB strict Presses 5r/5l Single arm racked squat   5r/5l Single arm row 5r/5l ____________________________________________________________________ Fail to do This AFTER a [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>ROD 050611</title>
		<link>http://nxtlevelnow.com/2011/05/rod-050611/</link>
		<comments>http://nxtlevelnow.com/2011/05/rod-050611/#comments</comments>
		<pubDate>Fri, 06 May 2011 04:39:34 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Heavy Day]]></category>
		<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Articles]]></category>
		<category><![CDATA[Dumbbells]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=6565</guid>
		<description><![CDATA[ROD Friday, 06May11   Freaky Friday Five rounds for time of: 100 meter run  15 DB Hang Cleans 10 Push-ups     5 Pull-ups ________________________________________________________________ Nutrition and Strength Training  Don’t put junk fuel into your body! The place that nutrition plays in improving optimal performance needs to be more clearly understood. Nutrition is the process of absorbing and utilizing nutrients in [...]]]></description>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>ROD 032911</title>
		<link>http://nxtlevelnow.com/2011/03/rod-032911/</link>
		<comments>http://nxtlevelnow.com/2011/03/rod-032911/#comments</comments>
		<pubDate>Tue, 29 Mar 2011 04:16:44 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Couplets]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Heavy Day]]></category>
		<category><![CDATA[Bad Ass Approved]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Kettlebells]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=6162</guid>
		<description><![CDATA[ROD Tuesday, 29Mar11   Kettlebell Two Minute Torture   On the 2 minute mark for 20 minutes, do&#8230;    5 Burpees 10 Kettlebell High snatches  15 Mountain climbers 20 Kettlebell swings __________________________________________________________________     Jaime is an eleven year old softball athlete that has been training with us since the latter part of October. Yesterday, we recieved 2 sets [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>ROD 031411</title>
		<link>http://nxtlevelnow.com/2011/03/rod-031411/</link>
		<comments>http://nxtlevelnow.com/2011/03/rod-031411/#comments</comments>
		<pubDate>Mon, 14 Mar 2011 05:21:05 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Heavy Day]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Articles]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=6023</guid>
		<description><![CDATA[ROD Monday, 14Mar11   The Triple Threat! Level I class will go over the KB swing and clean We’re doing 8 rounds of 40 seconds work/ 20 seconds rest non-stop Kettlebell swings Burpees  Kettlebell cleans 5r/5l Level II class will go over the KB long cycle clean &#38; press We’re doing 8 rounds of 40 seconds work/ [...]]]></description>
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		<slash:comments>3</slash:comments>
		</item>
		<item>
		<title>ROD 031111</title>
		<link>http://nxtlevelnow.com/2011/03/rod-031111/</link>
		<comments>http://nxtlevelnow.com/2011/03/rod-031111/#comments</comments>
		<pubDate>Fri, 11 Mar 2011 06:44:54 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Heavy Day]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Burpees]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Power]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=5991</guid>
		<description><![CDATA[ROD Friday, 11Mar11   T.G.I.Friday Pyramid Work/rest ratio is as follows: 30/30  40/20  50/10  40/20  30/30 and done Rest 1 minute between rounds Reclines  Barbell rotations Log Jumps Hindu push-ups  KB Thrusters  ___________________________________________________________ T.G.I.Firefighter Work/rest ratio is as follows: 30/30  40/20  50/10  40/20  30/30 and done Rest 1 minute between rounds Pullups Heavy Deadlifts Overhead [...]]]></description>
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		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>ROD 030211</title>
		<link>http://nxtlevelnow.com/2011/03/rod-030211/</link>
		<comments>http://nxtlevelnow.com/2011/03/rod-030211/#comments</comments>
		<pubDate>Wed, 02 Mar 2011 06:35:37 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Heavy Day]]></category>
		<category><![CDATA[High Intensity Interval Training]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Power]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=5884</guid>
		<description><![CDATA[ROD Wednesday, 02Mar11   110 days till Summer&#8230; Simplicity 21-18-15-12-9-6 reps for time of: total reps = 243. Level II Class &#8211; Heavy dumbbell thrusters                                                    Clapping Push-ups                                MB V-ups  21-18-15-12 reps for time of: total reps = 198.  Level I Class - Dumbbell thrusters                                                     Push-ups                                Sit-ups ________________________________________________________________ &#8220;Warning: When you enter here your life [...]]]></description>
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		<slash:comments>4</slash:comments>
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