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	<title>BrandonCharls.com</title>
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	<link>http://brandoncharls.com</link>
	<description>Work Hard to Win Easy</description>
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		<title>Video Clips from a snatch workshop I recently attended</title>
		<link>http://brandoncharls.com/2011/12/25/snatch/</link>
		<comments>http://brandoncharls.com/2011/12/25/snatch/#comments</comments>
		<pubDate>Sun, 25 Dec 2011 20:06:35 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=681</guid>
		<description><![CDATA[Snatch balance @185 Snatch @175lbs]]></description>
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		<title>WOW&#8211;WOROUT OF THE WEEK</title>
		<link>http://brandoncharls.com/2011/06/24/wowworout-of-the-week/</link>
		<comments>http://brandoncharls.com/2011/06/24/wowworout-of-the-week/#comments</comments>
		<pubDate>Sat, 25 Jun 2011 02:09:10 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[WOW-workout of the week]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/2011/06/24/wowworout-of-the-week/</guid>
		<description><![CDATA[The other day I decided to workout at my house. I don’t have a lot of equipment, however, I made use of a broomstick to perform some overhead squats. In addition, I mixed in some burpees to do a Tabata style workout that consisted of 20 seconds of work and 10 seconds of rest. I [...]]]></description>
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		<title>SoCal Tough Mudder 2o11</title>
		<link>http://brandoncharls.com/2011/06/01/socal-tough-mudder-2o11/</link>
		<comments>http://brandoncharls.com/2011/06/01/socal-tough-mudder-2o11/#comments</comments>
		<pubDate>Wed, 01 Jun 2011 19:44:31 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Challenges]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/2011/06/01/socal-tough-mudder-2o11/</guid>
		<description><![CDATA[I recently participated in the Tough Mudder run/hike that was held in Snow Valley California. The Tough Mudder is an event that was created by British Special Forces to test all around strength, stamina, and mental toughness. Prior to this event, I figured that I needed to increase my cardiovascular endurance through running. I had [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Addiction of the Workout</title>
		<link>http://brandoncharls.com/2011/05/08/addiction-of-the-workout/</link>
		<comments>http://brandoncharls.com/2011/05/08/addiction-of-the-workout/#comments</comments>
		<pubDate>Mon, 09 May 2011 03:08:08 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=665</guid>
		<description><![CDATA[Click here to view this article]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOW &#8211; Workout of the Week</title>
		<link>http://brandoncharls.com/2011/04/12/mini-wod-today-at-my-house/</link>
		<comments>http://brandoncharls.com/2011/04/12/mini-wod-today-at-my-house/#comments</comments>
		<pubDate>Wed, 13 Apr 2011 03:13:51 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[WOW-workout of the week]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=655</guid>
		<description><![CDATA[Run 800 meters before each set of 25-20-15-10 of KB swings (USA) 44lbs TRX Rows Air squats Burpees]]></description>
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		<slash:comments>0</slash:comments>
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		<title>WOW</title>
		<link>http://brandoncharls.com/2010/12/26/wod/</link>
		<comments>http://brandoncharls.com/2010/12/26/wod/#comments</comments>
		<pubDate>Mon, 27 Dec 2010 02:23:18 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Challenges]]></category>
		<category><![CDATA[Weight Loss]]></category>
		<category><![CDATA[WOW-workout of the week]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=647</guid>
		<description><![CDATA[5 Rounds for time: Bottoms up kettlebell (KB) lateral squats 8 each side KB swings 12 Pull ups 16 Moutain climbs 20 (ten each leg) + 5 burpees. My time 18:58 This workout really kicked my butt especially the bottoms up lateral KB squat. Not only is a great exercise that is done in the [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Quote of the Day</title>
		<link>http://brandoncharls.com/2010/11/26/quote-of-the-day/</link>
		<comments>http://brandoncharls.com/2010/11/26/quote-of-the-day/#comments</comments>
		<pubDate>Fri, 26 Nov 2010 17:19:19 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Football]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=643</guid>
		<description><![CDATA[There is no such thing as a time machine but there is such a thing called a learning machine&#8230;Don&#8217;t dwell, complain, or feel bad for yourself&#8230;Learn from what happened and progress! So when the next time something like this comes around you can smile and laugh in the face of defeat/negativity. Win Forever - Brandon [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>The Prowler</title>
		<link>http://brandoncharls.com/2010/04/29/the-prowler/</link>
		<comments>http://brandoncharls.com/2010/04/29/the-prowler/#comments</comments>
		<pubDate>Fri, 30 Apr 2010 00:21:45 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Building muscle, strength, and power]]></category>
		<category><![CDATA[Challenges]]></category>
		<category><![CDATA[Football]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=622</guid>
		<description><![CDATA[Recently I have been working out with this new piece of equipment called the prowler.  This thing is intense and it is a great way to develop strength and power in your legs.  The prowler is kind of like having your car break down and you have to push it from behind to the nearest [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>TRX Suspension Training System is Awesome</title>
		<link>http://brandoncharls.com/2010/04/27/trx-suspension-training-system-is-awesome/</link>
		<comments>http://brandoncharls.com/2010/04/27/trx-suspension-training-system-is-awesome/#comments</comments>
		<pubDate>Wed, 28 Apr 2010 02:42:44 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Building muscle, strength, and power]]></category>
		<category><![CDATA[Challenges]]></category>
		<category><![CDATA[Football]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/?p=613</guid>
		<description><![CDATA[This piece of equipment is a great investment to your health.  Although I&#8217;m not a big fan of stability training, the TRX is a great way to get your core strong while keeping your heart rate high.  In addition, the TRX is adjusted to your body weight and you can regress or progress the intensity [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>CrossFit: 2010/03/31</title>
		<link>http://brandoncharls.com/2010/03/31/crossfit-20100331/</link>
		<comments>http://brandoncharls.com/2010/03/31/crossfit-20100331/#comments</comments>
		<pubDate>Thu, 01 Apr 2010 05:00:27 +0000</pubDate>
		<dc:creator>Brandon</dc:creator>
				<category><![CDATA[Uncategorized]]></category>
		<category><![CDATA[crossfit]]></category>
		<category><![CDATA[for time]]></category>

		<guid isPermaLink="false">http://brandoncharls.com/2010/03/31/crossfit-20100331/</guid>
		<description><![CDATA[Timed: 1 rounds of: 15 x Overhead Squat @ 135 lbs 30 x Box Jump @ 24 in 10 x Overhead Squat @ 135 lbs 20 x Box Jump @ 24 in 5 x Overhead Squat @ 135 lbs 10 x Box Jump @ 24 in Score: 9:14 WOD completed As Rx&#8217;d]]></description>
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