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		<title>Athlete Profile &#8211; Tamra Sampson</title>
		<link>http://crossfitiota.com/2012/05/26/athlete-profile-tamra-sampson/</link>
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		<pubDate>Sun, 27 May 2012 02:00:36 +0000</pubDate>
		<dc:creator>Paul @ CrossFit IoTA</dc:creator>
				<category><![CDATA[Athlete Profiles]]></category>

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		<description><![CDATA[Tells us about yourself&#8230; I am originally from Georgia. I grew up in the southeast. I moved to Logan almost 11 years ago and have been living in Smithfield for 4 years. I have been married for 10 ½ years &#8230; <a href="http://crossfitiota.com/2012/05/26/athlete-profile-tamra-sampson/">Continue reading <span class="meta-nav">&#8594;</span></a><img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfitiota.com&#038;blog=13622012&#038;post=7583&#038;subd=crossfitiota&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<title>5-26-12</title>
		<link>http://crossfitiota.com/2012/05/25/5-26-12/</link>
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		<pubDate>Sat, 26 May 2012 01:00:49 +0000</pubDate>
		<dc:creator>Paul @ CrossFit IoTA</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

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		<description><![CDATA[Happy Birthday Shawn Anderson. 7:30 am WOD Saturday and 8 am &#8220;Memorial Day Murph&#8221; on Monday.  Have a happy and safe Memorial Day Weekend.<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfitiota.com&#038;blog=13622012&#038;post=7504&#038;subd=crossfitiota&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<title>5-25-12 &#8211; 300</title>
		<link>http://crossfitiota.com/2012/05/24/5-25-12-300/</link>
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		<pubDate>Fri, 25 May 2012 03:24:19 +0000</pubDate>
		<dc:creator>Paul @ CrossFit IoTA</dc:creator>
				<category><![CDATA[Bench Marks]]></category>

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		<description><![CDATA[“300″ 25x Pull-up 50x Deadlift @ 135# / 95# 50x Push-up 50x Box Jump @ 24″ / 20″ box 50x Floor Wiper @ 135# / 95# (feet must touch the plate, left then right = 1 rep) 50x KB Clean &#8230; <a href="http://crossfitiota.com/2012/05/24/5-25-12-300/">Continue reading <span class="meta-nav">&#8594;</span></a><img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfitiota.com&#038;blog=13622012&#038;post=7588&#038;subd=crossfitiota&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<title>5-24-12 Two years ago today&#8230;</title>
		<link>http://crossfitiota.com/2012/05/23/5-24-12-two-years-ago-today/</link>
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		<pubDate>Thu, 24 May 2012 01:00:14 +0000</pubDate>
		<dc:creator>Paul @ CrossFit IoTA</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

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		<description><![CDATA[That VERY FIRST WOD two years ago was &#8220;The Rookie&#8221; and for most everyone it was also your first WOD!  So let&#8217;s do it 3x!! &#8220;The Rookie&#8221; (3x) 400m run 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Compare your &#8230; <a href="http://crossfitiota.com/2012/05/23/5-24-12-two-years-ago-today/">Continue reading <span class="meta-nav">&#8594;</span></a><img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfitiota.com&#038;blog=13622012&#038;post=7507&#038;subd=crossfitiota&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<title>5-23-12 Extend the life of your produce</title>
		<link>http://crossfitiota.com/2012/05/22/5-23-12-extend-the-life-of-your-produce/</link>
		<comments>http://crossfitiota.com/2012/05/22/5-23-12-extend-the-life-of-your-produce/#comments</comments>
		<pubDate>Wed, 23 May 2012 02:00:22 +0000</pubDate>
		<dc:creator>Paul @ CrossFit IoTA</dc:creator>
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		<description><![CDATA[(3x) 35 Double Unders 25 Kettlebell Swing 15 Med Ball Squat Clean &#8220;Start by doing what&#8217;s necessary; then do what&#8217;s possible, and suddenly you are doing the impossible.&#8221; – St. Francis of Assisi Julie Smith is our IN HOUSE Tupperware &#8230; <a href="http://crossfitiota.com/2012/05/22/5-23-12-extend-the-life-of-your-produce/">Continue reading <span class="meta-nav">&#8594;</span></a><img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=crossfitiota.com&#038;blog=13622012&#038;post=7576&#038;subd=crossfitiota&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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