<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[RSS Feed]]></title><description><![CDATA[RSS Feed]]></description><link>http://direct.ecency.com</link><image><url>http://direct.ecency.com/logo512.png</url><title>RSS Feed</title><link>http://direct.ecency.com</link></image><generator>RSS for Node</generator><lastBuildDate>Fri, 24 Apr 2026 09:40:52 GMT</lastBuildDate><atom:link href="http://direct.ecency.com/created/backsquat/rss.xml" rel="self" type="application/rss+xml"/><item><title><![CDATA[100 Squats (155#) and 5 mile run. dead legs. March 7 2022]]></title><description><![CDATA[We had 100 backsquats @155# programmed today. 5 reps every minute for 5 min, then we did 9 calories on the assault bike every minute for 5 min. We did 8 rounds of those, so that at the end we had done]]></description><link>http://direct.ecency.com/hive-193552/@liftslikealady/actifit-liftslikealady-20220308t052920381z</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@liftslikealady/actifit-liftslikealady-20220308t052920381z</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[liftslikealady]]></dc:creator><pubDate>Tue, 08 Mar 2022 05:29:21 GMT</pubDate><enclosure url="https://images.ecency.com/p/ADdPNihJzmPcLkHtjKRVWu2N2uvBRfNLKJYb8XFwo117SphdLSNjy3qY3iFRzQcpm6p32gA2jCV4EaVSf6waWFWfL?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[Backsquat Fail, 5 mile run. My Actifit Report Card: January 24 2022]]></title><description><![CDATA[The heavier it gets, the mental I become. The way to get past this, is to lift heavy more often. I put up 230#, up 10# from 220#. I ended up doing 170x20, but 230 for 1 escaped me today. Maybe next week.]]></description><link>http://direct.ecency.com/hive-193552/@liftslikealady/actifit-liftslikealady-20220125t042424832z</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@liftslikealady/actifit-liftslikealady-20220125t042424832z</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[liftslikealady]]></dc:creator><pubDate>Tue, 25 Jan 2022 04:24:27 GMT</pubDate><enclosure url="https://images.ecency.com/p/ADdPNihJzmPcLkHtjKRVWu2N2uvBRfNLKJYb8XFwRQy3NdoKzxRqkeXsww591szQ54rBWqVzMRTs4P3YfHb43Texg?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[20 rep backsquat max-fornthe day. My Actifit Report Card: January 10 2022]]></title><description><![CDATA[Time to wear some mermaid again. I love my mermaid pants. This morning we were greeted with a challenge to do a 20 rep max back squat for the day. I don't remember what my old one was- I will have to look]]></description><link>http://direct.ecency.com/hive-193552/@liftslikealady/actifit-liftslikealady-20220111t052012010z</link><guid isPermaLink="true">http://direct.ecency.com/hive-193552/@liftslikealady/actifit-liftslikealady-20220111t052012010z</guid><category><![CDATA[hive-193552]]></category><dc:creator><![CDATA[liftslikealady]]></dc:creator><pubDate>Tue, 11 Jan 2022 05:20:12 GMT</pubDate><enclosure url="https://images.ecency.com/p/ADdPNihJzmPcLkHtjKRVWu2N2uvBRfNLKJYb8XFwnZNwYadDF5eFuGjzBAs5JSkiceuopF4VbvQjrgqUqZNZ3JcVQ?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[WOD 20.07.21]]></title><description><![CDATA[Warmup AMRAP 6 1 - 7 way hip each side 10 sit ups 10 walking push ups 10 heel elevated goblet squat ALONSO (FT:) 4 ROUNDS FOR TIME -26 Wall Ball Shots 24/20 -08 Hand Stand Push Ups -20 Back Squat 135/95]]></description><link>http://direct.ecency.com/hive-139453/@monelbeltran/wod-200721</link><guid isPermaLink="true">http://direct.ecency.com/hive-139453/@monelbeltran/wod-200721</guid><category><![CDATA[hive-139453]]></category><dc:creator><![CDATA[monelbeltran]]></dc:creator><pubDate>Wed, 21 Jul 2021 19:07:27 GMT</pubDate><enclosure url="https://images.ecency.com/p/FUkUE5bzkAZT3HzV5tJDiU2ik81PCd4JCyhWnRcDN8XJsVFY3UNB8DCYU9U9Jtp6qb1ULT61L13KZqafxTWcwU2v1P7LsxgPXmkcSWRrHqFtWxQQBy9QVaLWnFdcKzJ5sdAcZm9VW95R444eUonuUjFWpUPL5XFNYR3k?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[WOD 05.07.21]]></title><description><![CDATA[Warmup 3 Rounds -10 Stance Good morning -10 Cossack Squats -Max time FLR -10 Heel elevated Squat Custom Metcon (Tiempo) 4 Rounds 20 Burpees 20 Kb Swings 20 Back Squats 95/65 1 min FLR Custom Metcon (Time)]]></description><link>http://direct.ecency.com/hive-139453/@monelbeltran/wod-050721</link><guid isPermaLink="true">http://direct.ecency.com/hive-139453/@monelbeltran/wod-050721</guid><category><![CDATA[hive-139453]]></category><dc:creator><![CDATA[monelbeltran]]></dc:creator><pubDate>Tue, 06 Jul 2021 16:41:12 GMT</pubDate><enclosure url="https://images.ecency.com/p/S5Eokt4BcQdk7EHeT1aYjzebg2hC7hkthT45ePDojb4XPSn81jhEgTovntX4Tz3yLcQ1TpA?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[WOD 26.05.21]]></title><description><![CDATA[Warmup 3 Rounds 5/5 Single Leg DL 5 Burpees 5/5 Lounge into Sinlge Leg GM 5 Bastard Burpee Weightlifting (Back Squat) Backsquat 10 rm x 5 rounds Custom Metcon (Tiempo) FOR TIME: 1-2-3-4-5-6-7-8-9-10 Burpee]]></description><link>http://direct.ecency.com/hive-139453/@monelbeltran/wod-260521</link><guid isPermaLink="true">http://direct.ecency.com/hive-139453/@monelbeltran/wod-260521</guid><category><![CDATA[hive-139453]]></category><dc:creator><![CDATA[monelbeltran]]></dc:creator><pubDate>Thu, 27 May 2021 20:09:15 GMT</pubDate><enclosure url="https://images.ecency.com/p/S5Eokt4BcQdk7EHeT1aYjzebg2hC7hkthT45e8jimZsqYQQ3aYMZ8iLS6Efub6gKvfdunte?format=match&amp;mode=fit" length="0" type="false"/></item><item><title><![CDATA[WOD 14.05.21]]></title><description><![CDATA[Warmup -2 reps each side 7 way hip -10/10 DL to GM -5 Broad Jumps -5/5 Kb Around the World Custom Metcon (Reps) 10 Rounds AS EMOM MIN 1 -8 BACKSQUATS 95 /65 -Rest of the time FLR MIN 2 -Max time Hollow]]></description><link>http://direct.ecency.com/hive-139453/@monelbeltran/wod-140521</link><guid isPermaLink="true">http://direct.ecency.com/hive-139453/@monelbeltran/wod-140521</guid><category><![CDATA[hive-139453]]></category><dc:creator><![CDATA[monelbeltran]]></dc:creator><pubDate>Thu, 27 May 2021 18:00:12 GMT</pubDate><enclosure url="https://images.ecency.com/p/S5Eokt4BcQdk7EHeT1aYjzebg2hC7hkthT45e7SRSxEFnZLMRY9sC1hwjZmoMJDhMgHXYNz?format=match&amp;mode=fit" length="0" type="false"/></item></channel></rss>