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	<title>PDX Weightlifting &#187; Nick Horton</title>
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	<link>http://www.pdxweightlifting.com</link>
	<description>Train Like an Athlete - Look Like and Athlete - Olympic Weightlifting for the Masses</description>
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		<title>Does Weightlifting Make You Big and Strong?</title>
		<link>http://www.pdxweightlifting.com/2010/06/12/does-weightlifting-make-you-big-and-strong/</link>
		<comments>http://www.pdxweightlifting.com/2010/06/12/does-weightlifting-make-you-big-and-strong/#comments</comments>
		<pubDate>Sat, 12 Jun 2010 15:23:44 +0000</pubDate>
		<dc:creator>Nick Horton</dc:creator>
				<category><![CDATA[Members]]></category>
		<category><![CDATA[baseball]]></category>
		<category><![CDATA[boot camp]]></category>
		<category><![CDATA[bootcamp]]></category>
		<category><![CDATA[hardcore]]></category>
		<category><![CDATA[mass]]></category>
		<category><![CDATA[muscle]]></category>
		<category><![CDATA[skinny]]></category>
		<category><![CDATA[softball]]></category>
		<category><![CDATA[strength]]></category>
		<category><![CDATA[training]]></category>
		<category><![CDATA[workout]]></category>

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		<description><![CDATA[Duh!Check out this picture of my softball team.&#160; Take a wild guess which guy I am &#8230; If you guessed the short dude with big arms (and slicked back greaser hair) in the front, you&#8217;re right!&#160; If you are serious about turning your skinny, fragile body into the body of an athlete, you HAVE to [...]]]></description>
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		<title>Russ Knipp Weightlifting Championships &#8211; Tomorrow!</title>
		<link>http://www.pdxweightlifting.com/2010/04/16/russ-knipp-weightlifting-championships-tomorrow/</link>
		<comments>http://www.pdxweightlifting.com/2010/04/16/russ-knipp-weightlifting-championships-tomorrow/#comments</comments>
		<pubDate>Sat, 17 Apr 2010 04:03:06 +0000</pubDate>
		<dc:creator>Nick Horton</dc:creator>
				<category><![CDATA[News]]></category>
		<category><![CDATA[contests]]></category>

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		<description><![CDATA[We&#8217;re off to the Russ Knipp Weightlifting Championships tomorrow morning bright and early.  It&#8217;ll be Me, Roy, Chris, Celia, and Noel competing this time. Leslie is both driving us down and taking video, so she&#8217;s doing the hard part! Wish us luck!]]></description>
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		<title>Workout of the Day: Friday</title>
		<link>http://www.pdxweightlifting.com/2010/01/06/workout-of-the-day-friday-6/</link>
		<comments>http://www.pdxweightlifting.com/2010/01/06/workout-of-the-day-friday-6/#comments</comments>
		<pubDate>Thu, 07 Jan 2010 00:58:11 +0000</pubDate>
		<dc:creator>Nick Horton</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

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		<description><![CDATA[Heavy Day Power Clean + Jerk – 4×2 @ 70%; 4×2 @ 75% (only 60 sec rest between sets) Squat Clean + Jerk – 4×2 @80% ; 4×2 @ 85% (only 60 sec rest between sets) Back Squats – 4×5 @ 80% Good Mornings &#8211; 4&#215;10 @ 70% Superset:  Bench Press &#8211; 4&#215;5 @ 80% [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Workout of the Day: Wednesday</title>
		<link>http://www.pdxweightlifting.com/2010/01/06/workout-of-the-day-wednesday-8/</link>
		<comments>http://www.pdxweightlifting.com/2010/01/06/workout-of-the-day-wednesday-8/#comments</comments>
		<pubDate>Thu, 07 Jan 2010 00:56:14 +0000</pubDate>
		<dc:creator>Nick Horton</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://www.pdxweightlifting.com/?p=547</guid>
		<description><![CDATA[Light Day Power Snatch – 4×2 @ 65%; 4×2 @ 70% (only 60 sec rest between sets) Squat Snatch – 4×2 @75% ; 4×2 @ 80% (only 60 sec rest between sets) Deadlifts – 4×5 @ 70% Front Squats &#8211; 4&#215;10 @ 55% Superset:  Press &#8211; 4&#215;5 @ 70% / Pull ups &#8211; 4×5 @ [...]]]></description>
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		<title>Workout of the Day: Monday</title>
		<link>http://www.pdxweightlifting.com/2010/01/04/workout-of-the-day-monday-9/</link>
		<comments>http://www.pdxweightlifting.com/2010/01/04/workout-of-the-day-monday-9/#comments</comments>
		<pubDate>Tue, 05 Jan 2010 00:54:06 +0000</pubDate>
		<dc:creator>Nick Horton</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://www.pdxweightlifting.com/?p=544</guid>
		<description><![CDATA[Heavy Day Power Clean + Jerk – 4×2 @ 70%; 4×2 @ 75% (only 60 sec rest between sets) Squat Clean + Jerk – 4×2 @80% ; 4×2 @ 85% (only 60 sec rest between sets) Back Squats – 4×5 @ 80% Good Mornings &#8211; 4&#215;10 @ 65% Superset:  Bench Press &#8211; 4&#215;5 @ 80% [...]]]></description>
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		<title>Workout of the Day: Wednesday</title>
		<link>http://www.pdxweightlifting.com/2010/01/03/workout-of-the-day-friday-5/</link>
		<comments>http://www.pdxweightlifting.com/2010/01/03/workout-of-the-day-friday-5/#comments</comments>
		<pubDate>Mon, 04 Jan 2010 00:53:32 +0000</pubDate>
		<dc:creator>Nick Horton</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://www.pdxweightlifting.com/?p=541</guid>
		<description><![CDATA[Light Day Power Snatch – 4×2 @ 70%; 4×2 @ 75% (only 60 sec rest between sets) Squat Snatch – 4×2 @80% ; 4×2 @ 85% (only 60 sec rest between sets) Deadlifts – 4×5 @ 80% Front Squats &#8211; 4&#215;10 @ 65% Superset:  Press &#8211; 4&#215;5 @ 80% / Pull ups &#8211; 4×5 @ [...]]]></description>
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		<title>Workout of the Day: Wednesday</title>
		<link>http://www.pdxweightlifting.com/2009/12/30/workout-of-the-day-wednesday-7/</link>
		<comments>http://www.pdxweightlifting.com/2009/12/30/workout-of-the-day-wednesday-7/#comments</comments>
		<pubDate>Thu, 31 Dec 2009 00:45:15 +0000</pubDate>
		<dc:creator>Nick Horton</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://www.pdxweightlifting.com/?p=539</guid>
		<description><![CDATA[Light Day Power Clean + Jerk – 4×2 @ 65%; 4×2 @ 70% (only 60 sec rest between sets) Squat Clean + Jerk – 4×2 @75% ; 4×2 @ 80% (only 60 sec rest between sets) Back Squats – 4×5 @ 70% Good Mornings &#8211; 4&#215;10 @ 55% Superset:  Bench Press &#8211; 4&#215;5 @ 70% [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Workout of the Day: Monday</title>
		<link>http://www.pdxweightlifting.com/2009/12/28/workout-of-the-day-monday-8/</link>
		<comments>http://www.pdxweightlifting.com/2009/12/28/workout-of-the-day-monday-8/#comments</comments>
		<pubDate>Tue, 29 Dec 2009 00:42:10 +0000</pubDate>
		<dc:creator>Nick Horton</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://www.pdxweightlifting.com/?p=537</guid>
		<description><![CDATA[Heavy Day Power snatch – 4×2 @ 70%; 4×2 @ 75% (only 60 sec rest between sets) Squat snatch – 4×2 @80% ; 4×2 @ 85% (only 60 sec rest between sets) Dead lifts – 4×5 Front Squats &#8211; 4&#215;10 Superset:  Press (4×5) / Pull ups (4×5) Use your best contest weight for %.]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Workout of the Day: Friday</title>
		<link>http://www.pdxweightlifting.com/2009/12/25/workout-of-the-day-friday-4/</link>
		<comments>http://www.pdxweightlifting.com/2009/12/25/workout-of-the-day-friday-4/#comments</comments>
		<pubDate>Sat, 26 Dec 2009 00:39:19 +0000</pubDate>
		<dc:creator>Nick Horton</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://www.pdxweightlifting.com/?p=535</guid>
		<description><![CDATA[Just &#8217;cause it&#8217;s Christmas day don&#8217;t mean you don&#8217;t have to workout! Medium Day Power Clean + Jerk – 4×2 @ 65%; 4×2 @ 70% (only 60 sec rest between sets) Squat Clean + Jerk – 4×2 @75% ; 4×2 @ 80% (only 60 sec rest between sets) Back Squats – 4×5 Good Mornings &#8211; [...]]]></description>
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		<title>Workout of the Day: Wednesday</title>
		<link>http://www.pdxweightlifting.com/2009/12/23/workout-of-the-day-wednesday-6/</link>
		<comments>http://www.pdxweightlifting.com/2009/12/23/workout-of-the-day-wednesday-6/#comments</comments>
		<pubDate>Thu, 24 Dec 2009 00:37:06 +0000</pubDate>
		<dc:creator>Nick Horton</dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

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		<description><![CDATA[Light day Power Snatch – 4×2 @ 60%; 4×2 @ 65% (only 60 sec rest between sets) Squat Snatch – 4×2 @70% ; 4×2 @ 75% (only 60 sec rest between sets) Snatch Grip Deadlifts – 4×5 Front Squats 4×3 Superset:  Press (4×5) / Pull ups (4×5) Use your best contest weight for %.]]></description>
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