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	<title>Next Level Performance &#187; Sit-ups</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 112611</title>
		<link>http://nxtlevelnow.com/2011/11/rod-112611/</link>
		<comments>http://nxtlevelnow.com/2011/11/rod-112611/#comments</comments>
		<pubDate>Fri, 25 Nov 2011 22:15:44 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Sit-ups]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=7915</guid>
		<description><![CDATA[ROD Saturday, 26Nov11 &#160; Body Sizzler This is a 45 second work 15 second rest,  3 rounder with one minute in between rounds. Deep Squat with an alternating Single Leg High Kick Pushups with a T-Stab hold Side Elbow 2 Knee Crunch  (r) Side Elbow 2 Knee  Crunch (l) Double Leg Donkey Kicks Walkouts Mtn. Climbers Calf Half Inch Worms _____________________________________________________________________________ [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>ROD 110411</title>
		<link>http://nxtlevelnow.com/2011/11/rod-110411/</link>
		<comments>http://nxtlevelnow.com/2011/11/rod-110411/#comments</comments>
		<pubDate>Fri, 04 Nov 2011 05:16:44 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Sit-ups]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=7783</guid>
		<description><![CDATA[ROD Friday, 04Nov11 &#160; Lucky Friday 4 rounds of 1 minute stations Ball Slams Sit-ups Squat jumps Reverse Wall Ball Shots Rest = 40 seconds&#8230;. Repeat 4x&#8217;s _____________________________________________________________________________ Conquering Your Fear of the Box Jump by Lisbeth Darsh At 67&#8243; tall, with a 29&#8243; inseam, you might think that I would be scared of a 20&#8243; [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>ROD 091011</title>
		<link>http://nxtlevelnow.com/2011/09/rod-091011-2/</link>
		<comments>http://nxtlevelnow.com/2011/09/rod-091011-2/#comments</comments>
		<pubDate>Sat, 10 Sep 2011 00:10:46 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Spartan Preparedness]]></category>
		<category><![CDATA[Articles]]></category>
		<category><![CDATA[Bad Ass Approved]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Power]]></category>
		<category><![CDATA[Sit-ups]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=7344</guid>
		<description><![CDATA[ROD Saturday 10Sept11 &#160; Spartan Preparedness Training Here we go&#8230;   40/20 no rest&#8230;. for three rounds. You will have 3:00 minutes to complete the run. The faster you complete the run the more rest you get before the next set.  Clapping push-ups Mtn climbers DB Thrusters Plank Jacks Plank climbers&#8230; 20 seconds before the run [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>ROD 083111</title>
		<link>http://nxtlevelnow.com/2011/08/rod-083111/</link>
		<comments>http://nxtlevelnow.com/2011/08/rod-083111/#comments</comments>
		<pubDate>Wed, 31 Aug 2011 04:39:58 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Dumbbell Training]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[High Intensity Interval Training]]></category>
		<category><![CDATA[Box Jumps]]></category>
		<category><![CDATA[Burpees]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Power]]></category>
		<category><![CDATA[Sit-ups]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=7269</guid>
		<description><![CDATA[ROD Wednesday, 31Aug11  Hit The Lights Starter 3 rounds of:  30 sec work / 15 sec rest Mtn Climbers Push ups Walkouts Diamond leg sit-ups Strength Session: Lets go heavy Please…no more than 2 mins for set-up, then… 3 rounds of: 20 sec of work 10 rest… stay on each one for 3 rounds then [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
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		<title>ROD 062211</title>
		<link>http://nxtlevelnow.com/2011/06/rod-062211/</link>
		<comments>http://nxtlevelnow.com/2011/06/rod-062211/#comments</comments>
		<pubDate>Wed, 22 Jun 2011 03:24:12 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Articles]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Sit-ups]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=6923</guid>
		<description><![CDATA[ROD Wednesday, 22Jun11   Whack-a-Doo Wednesday Complete for time: 35 Kettlebell swings 35 Sit-ups 30 Kettlebell swings  30 Sit-ups 25 Kettlebell swings 25 Sit-ups 20 Kettlebell swings 20 Sit-ups 15 Kettlebell swings 15 Sit-ups 10 Kettlebell swings 10 Sit-ups ________________________________________________________________________  6 Steps To Prepare For The Supermarket By Kevin DiDonato MS, CSCS, CES The new guidelines [...]]]></description>
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		<slash:comments>5</slash:comments>
		</item>
		<item>
		<title>ROD 053111</title>
		<link>http://nxtlevelnow.com/2011/05/rod-053111/</link>
		<comments>http://nxtlevelnow.com/2011/05/rod-053111/#comments</comments>
		<pubDate>Tue, 31 May 2011 04:27:25 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Speed]]></category>
		<category><![CDATA[Articles]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Power]]></category>
		<category><![CDATA[Sit-ups]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=6791</guid>
		<description><![CDATA[ROD Tuesday, 31May11   Come Back Tuesday Choices of modality between each movement include: 100 m run (to 115 Industrial Loop &#38; back), 100 revolutions on the jump rope or 50 jumping jacks. Get through this ROD for time: Here are the movements, at the start &#38; between each one you will do one of the modalites above: Kettlebell high pulls 20 Push [...]]]></description>
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		<slash:comments>6</slash:comments>
		</item>
		<item>
		<title>ROD 102010</title>
		<link>http://nxtlevelnow.com/2010/10/rod-102010/</link>
		<comments>http://nxtlevelnow.com/2010/10/rod-102010/#comments</comments>
		<pubDate>Wed, 20 Oct 2010 03:13:27 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Burpees]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Sit-ups]]></category>
		<category><![CDATA[Squats]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=4761</guid>
		<description><![CDATA[ROD Tuesday, 20Oct10 Going old school today. 8th Grade Physical Education.  Here Chris, you asked for it, you got it. Get as many rounds as possible in 30 minutes of: 10 burpees 20 sit ups 30 Mtn climbers 40 Jumping Jacks 50 Air squats (Deep &#8211; Deep &#8211; Deep&#8230; pop the hips at the top) [...]]]></description>
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		<slash:comments>1</slash:comments>
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		<title>ROD 100110</title>
		<link>http://nxtlevelnow.com/2010/09/rod-100110/</link>
		<comments>http://nxtlevelnow.com/2010/09/rod-100110/#comments</comments>
		<pubDate>Fri, 01 Oct 2010 04:43:26 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[High Intensity Interval Training]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Burpees]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Sit-ups]]></category>
		<category><![CDATA[Tabata Style]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=4598</guid>
		<description><![CDATA[ROD Friday, 01Oct10   Total NLP Four rounds of:   Work /Rest ratio = 30/15 Here’s the circuit Dumbell push press Kettlebell high pull Half burpees Band snap-downs Band sprints Kettlebell swings Mountain climbers Rower Don’t use the rower as rest!! compare to ROD 103109 ___________________________________________________________________ Life is like a coin. You can spend it any way you [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>ROD 081610</title>
		<link>http://nxtlevelnow.com/2010/08/rod-081610/</link>
		<comments>http://nxtlevelnow.com/2010/08/rod-081610/#comments</comments>
		<pubDate>Mon, 16 Aug 2010 04:01:23 +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[Kettlebell]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Sandbagging]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Sandbag]]></category>
		<category><![CDATA[Sit-ups]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=4189</guid>
		<description><![CDATA[ROD Monday, 16Aug10   This is a timed routine of:   30 seconds work /30 seconds rest for 5 rounds non-stop Pull ups (assisted or unassisted) Stability ball knees to chest  Sandbag squat cleans   Double kettlebell shoulder press  Sandbag sit-ups  _____________________________________________________________ “The only lifelong, reliable motivations are those that come from within, and one of the [...]]]></description>
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		<slash:comments>4</slash:comments>
		</item>
		<item>
		<title>ROD 081010</title>
		<link>http://nxtlevelnow.com/2010/08/rod-081010/</link>
		<comments>http://nxtlevelnow.com/2010/08/rod-081010/#comments</comments>
		<pubDate>Thu, 12 Aug 2010 03:09:35 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Power]]></category>
		<category><![CDATA[Sit-ups]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=4149</guid>
		<description><![CDATA[ROD Tuesday, 10Aug10 Turbo Meta-burner 21-15-12-9-6 reps of: KB Front Squats 16K &#38; up V-sit-ups Burpees KB swings 16K &#38; up __________________________________________________________________ Hey guys,  I crashed the website yesterday and lost all of the times you posted&#8230;my bad.  Please re-post your times to Tuesdays ROD and if you registered within the last 48 hours, you will [...]]]></description>
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		<slash:comments>13</slash:comments>
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