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    <dc:date>2025-12-09T01:10:22+00:00</dc:date>
    <link>https://www.chicagounioncares.org/teach</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>ultimate teaching school fitness</dc:subject>
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    <dc:date>2023-10-02T13:18:12+00:00</dc:date>
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    <link>https://www.reddit.com/r/gzcl/comments/g5vw9j/gzcl_tldr_quick_guide/</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>fitness lifting</dc:subject>
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    <title>Rohit Nair - Program Picker</title>
    <dc:date>2023-08-15T13:56:00+00:00</dc:date>
    <link>http://www.rohitnair.net/pp/#muscle_gain/aesthetics/whole_body</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>fitness</dc:subject>
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    <title>Workout Database</title>
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    <title>Personalized Online Strength Coaching | Barbell Logic</title>
    <dc:date>2023-05-30T15:44:16+00:00</dc:date>
    <link>https://barbell-logic.com/</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>fitness coach training</dc:subject>
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    <title>This Ultimate Frisbee Workout Will Make You Unstoppable | by Ryan Lowe | Medium</title>
    <dc:date>2021-09-07T16:29:18+00:00</dc:date>
    <link>https://medium.com/@rykelo/this-ultimate-frisbee-workout-will-make-you-unstoppable-38b3e38eefca</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>ultimate fitness</dc:subject>
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    <title>Strength Equipment Crafted for Performance | Eleiko</title>
    <dc:date>2021-01-18T15:12:48+00:00</dc:date>
    <link>https://www.eleiko.com/en/home#gs.r0aoby</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>fitness</dc:subject>
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<item rdf:about="https://ultiworld.com/2020/10/14/ultimates-infrastructure-needs-an-overhaul/">
    <title>Ultimate's Infrastructure Needs an Overhaul | Ultiworld</title>
    <dc:date>2020-12-22T15:41:21+00:00</dc:date>
    <link>https://ultiworld.com/2020/10/14/ultimates-infrastructure-needs-an-overhaul/</link>
    <dc:creator>rtlechow</dc:creator><description><![CDATA[According to David Ridpath in his book “Alternative Models of Sports Development in America,” this reduction of opportunities is impacting the youth sports landscape as well: “the American college model has…acute issues and is drowning in scandals and debt, while the primary and secondary levels of education are being squeezed financially and are dropping opportunities for sports and physical education (p.14).” Fewer sports options at schools has resulted in an overall decline in American youth sports participation…except for the wealthy, who can access expensive travel sports. As Derek Thompson at The Atlantic describes: “the American system of youth sports – serving the talented, and often rich, individual at the expense of the collective – has taken a metal bat to the values of participation and universal development. Youth sports has become a pay-to-play machine.”]]></description>
<dc:subject>sports fitness ultimate</dc:subject>
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    <title>Calisthenics Parks - Street Workout Spots Map - Home of the bars</title>
    <dc:date>2019-07-04T02:16:55+00:00</dc:date>
    <link>https://calisthenics-parks.com/</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>fitness exercise map workout calisthenics</dc:subject>
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<item rdf:about="https://usagym.org/pages/home/publications/technique/2010/06/10.pdf">
    <title>10.pdf</title>
    <dc:date>2019-06-04T13:43:50+00:00</dc:date>
    <link>https://usagym.org/pages/home/publications/technique/2010/06/10.pdf</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>sprain fitness physio</dc:subject>
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<item rdf:about="https://www.ultyresults.com/blog/how-hard-is-ultimate-conditioning-by-the-numbers">
    <title>How Hard is Ultimate? Conditioning by the Numbers</title>
    <dc:date>2019-03-13T17:22:37+00:00</dc:date>
    <link>https://www.ultyresults.com/blog/how-hard-is-ultimate-conditioning-by-the-numbers</link>
    <dc:creator>rtlechow</dc:creator><description><![CDATA[1. Shuttle run: Out 20 yards and back, out 30 yards and back, out 40 yards and
back, plus one 60 yard sprint out. Five runs with three minutes of rest between
runs.
There are seven hard efforts per run, 35 hard efforts per practice session, and 1,200
yards of total running. Each run lasts between 40 and 50 seconds for fast players.

2. OTM sprints: Out 40 yards and back, five times. Start each sprint at the top of
every minute. Three sets with two minutes between sets.
There are 10 hard efforts per run, 30 hard efforts per practice session, and 1,200 yards of total running. Each run lasts between 10 and 13 seconds for fast players.

During the season, complete each session once a week and attend two team practices. Your body will learn to accelerate repeatedly with short recovery periods. Your body will adapt to the demands of ultimate.]]></description>
<dc:subject>ultimate fitness</dc:subject>
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<item rdf:about="https://www.thoughtworks.com/insights/blog/fitness-function-driven-development">
    <title>Fitness function-driven development | ThoughtWorks</title>
    <dc:date>2019-01-28T15:01:09+00:00</dc:date>
    <link>https://www.thoughtworks.com/insights/blog/fitness-function-driven-development</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>development work fitness functions</dc:subject>
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<item rdf:about="https://skydmagazine.com/author/seanprichard/">
    <title>Sean Prichard, Author at Skyd Magazine</title>
    <dc:date>2018-09-19T20:41:53+00:00</dc:date>
    <link>https://skydmagazine.com/author/seanprichard/</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>ultimate fitness track</dc:subject>
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<item rdf:about="http://skydmagazine.com/2014/05/reactive-core-training-crunches/">
    <title>Reactive Core Training: No More &amp;%$# Crunches - Skyd Magazine</title>
    <dc:date>2015-01-18T16:53:20+00:00</dc:date>
    <link>http://skydmagazine.com/2014/05/reactive-core-training-crunches/</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>ultimate fitness training</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:0391b91a6196/</dc:identifier>
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</rdf:Bag></taxo:topics>
</item>
<item rdf:about="http://antranik.org/comprehensive-handstand-tutorial/">
    <title>The Most Comprehensive Handstand Tutorial</title>
    <dc:date>2014-12-21T17:37:23+00:00</dc:date>
    <link>http://antranik.org/comprehensive-handstand-tutorial/</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>fitness todo handstands bodyweight</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:e34d8a34c3de/</dc:identifier>
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	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:todo"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:handstands"/>
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</rdf:Bag></taxo:topics>
</item>
<item rdf:about="http://www.reddit.com/r/bodyweightfitness/comments/2pxp6o/beginner_routine_cheat_sheet/">
    <title>Beginner Routine Cheat Sheet : bodyweightfitness</title>
    <dc:date>2014-12-21T17:37:13+00:00</dc:date>
    <link>http://www.reddit.com/r/bodyweightfitness/comments/2pxp6o/beginner_routine_cheat_sheet/</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>bodyweight fitness</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:2be0874cf9de/</dc:identifier>
<taxo:topics><rdf:Bag>	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:bodyweight"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:fitness"/>
</rdf:Bag></taxo:topics>
</item>
<item rdf:about="http://www.startbodyweight.com/">
    <title>Start Bodyweight Training</title>
    <dc:date>2014-12-21T17:37:05+00:00</dc:date>
    <link>http://www.startbodyweight.com/</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>fitness health training bodyweight</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:285c30512bbb/</dc:identifier>
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	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:health"/>
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</rdf:Bag></taxo:topics>
</item>
<item rdf:about="https://www.youtube.com/user/FitnessFAQs">
    <title>FitnessFAQs - YouTube</title>
    <dc:date>2014-12-21T17:29:36+00:00</dc:date>
    <link>https://www.youtube.com/user/FitnessFAQs</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>towatch fitness bodyweight</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:cb3ef05e5767/</dc:identifier>
<taxo:topics><rdf:Bag>	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:towatch"/>
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	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:bodyweight"/>
</rdf:Bag></taxo:topics>
</item>
<item rdf:about="http://www.ultimaterob.com/2013/02/15/grip-wrist-strength-series/">
    <title>Grip &amp; Wrist Strength Series | Ultimate Rob</title>
    <dc:date>2014-12-20T01:13:28+00:00</dc:date>
    <link>http://www.ultimaterob.com/2013/02/15/grip-wrist-strength-series/</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>grip ultimate exercise strength fitness</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:cacd8c079e72/</dc:identifier>
<taxo:topics><rdf:Bag>	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:grip"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:ultimate"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:exercise"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:strength"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:fitness"/>
</rdf:Bag></taxo:topics>
</item>
<item rdf:about="http://www.reddit.com/r/bodyweightfitness/comments/2n9oye/welcome_to_the_handstand_motivational_month_today/">
    <title>Welcome to the HANDSTAND Motivational Month! Today is the start so please check in NOW and tell us what YOUR goal is! : bodyweightfitness</title>
    <dc:date>2014-12-08T06:30:55+00:00</dc:date>
    <link>http://www.reddit.com/r/bodyweightfitness/comments/2n9oye/welcome_to_the_handstand_motivational_month_today/</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>fitness handstands bodyweight</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:dcbc776af546/</dc:identifier>
<taxo:topics><rdf:Bag>	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:fitness"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:handstands"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:bodyweight"/>
</rdf:Bag></taxo:topics>
</item>
<item rdf:about="http://street-workout.org/">
    <title>street-workout.org Home</title>
    <dc:date>2014-10-27T23:14:28+00:00</dc:date>
    <link>http://street-workout.org/</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>fitness ukraine</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:a9c570b52d46/</dc:identifier>
<taxo:topics><rdf:Bag>	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:fitness"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:ukraine"/>
</rdf:Bag></taxo:topics>
</item>
<item rdf:about="http://training.fitness.com/young-athlete-development/ultimate-off-season-12-week-program-27909.html">
    <title>Ultimate Off-Season 12-Week Program</title>
    <dc:date>2014-10-20T21:08:34+00:00</dc:date>
    <link>http://training.fitness.com/young-athlete-development/ultimate-off-season-12-week-program-27909.html</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>ultimate fitness</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:505e0ccf18e2/</dc:identifier>
<taxo:topics><rdf:Bag>	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:ultimate"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:fitness"/>
</rdf:Bag></taxo:topics>
</item>
<item rdf:about="http://www.stack.com/2013/06/11/bodyweight-shoulder-exercises/">
    <title>5 Bodyweight Shoulder Exercises to Build Strength and Size | STACK</title>
    <dc:date>2014-09-25T21:03:30+00:00</dc:date>
    <link>http://www.stack.com/2013/06/11/bodyweight-shoulder-exercises/</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>bodyweight exercise fitness</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:d255318c0fe7/</dc:identifier>
<taxo:topics><rdf:Bag>	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:bodyweight"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:exercise"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:fitness"/>
</rdf:Bag></taxo:topics>
</item>
<item rdf:about="http://ultfris.blogspot.ca/2005/06/training-for-ultimate-part-2-of-3.html">
    <title>Ultimate Strategy &amp; Coaching: Training for Ultimate part 2 of 3: Plyometrics</title>
    <dc:date>2014-09-11T22:10:43+00:00</dc:date>
    <link>http://ultfris.blogspot.ca/2005/06/training-for-ultimate-part-2-of-3.html</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>fitness plyometrics ultimate</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:bb37c3bb0af4/</dc:identifier>
<taxo:topics><rdf:Bag>	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:fitness"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:plyometrics"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:ultimate"/>
</rdf:Bag></taxo:topics>
</item>
<item rdf:about="http://todayssportswear.ca/home.php">
    <title>Today's Sportswear - Home</title>
    <dc:date>2014-07-14T20:25:39+00:00</dc:date>
    <link>http://todayssportswear.ca/home.php</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>cleats fitness toronto</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:4de2405e44fc/</dc:identifier>
<taxo:topics><rdf:Bag>	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:cleats"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:fitness"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:toronto"/>
</rdf:Bag></taxo:topics>
</item>
<item rdf:about="http://skydmagazine.com/2014/06/defining-measuring-training-agility/">
    <title>Defining, Measuring, and Training for Agility - Skyd Magazine</title>
    <dc:date>2014-06-06T23:13:12+00:00</dc:date>
    <link>http://skydmagazine.com/2014/06/defining-measuring-training-agility/</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>ultimate fitness agility</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:866094c7aa2d/</dc:identifier>
<taxo:topics><rdf:Bag>	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:ultimate"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:fitness"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:agility"/>
</rdf:Bag></taxo:topics>
</item>
<item rdf:about="http://sportmedbc.com/article/introduction-strength-endurance-exercises">
    <title>Introduction to Strength Endurance Exercises | SportMed BC</title>
    <dc:date>2014-05-13T03:44:53+00:00</dc:date>
    <link>http://sportmedbc.com/article/introduction-strength-endurance-exercises</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>ultimate fitness training</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:030fff58a9d0/</dc:identifier>
<taxo:topics><rdf:Bag>	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:ultimate"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:fitness"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:training"/>
</rdf:Bag></taxo:topics>
</item>
<item rdf:about="http://www.academia.edu/355441/Throwing_Like_a_Brazilian_On_Ineptness_and_a_Skill-shaped_Body">
    <title>Throwing Like a Brazilian: On Ineptness and a Skill-shaped Body. | Greg Downey - Academia.edu</title>
    <dc:date>2014-04-17T19:27:44+00:00</dc:date>
    <link>http://www.academia.edu/355441/Throwing_Like_a_Brazilian_On_Ineptness_and_a_Skill-shaped_Body</link>
    <dc:creator>rtlechow</dc:creator><description><![CDATA["While in Brazil in the 1990s to study capoeira, an Afro-Brazilian martial art anddance, I worked with some of the most physically talented people I have ever known. Oddly enough, however, they could not throw or catch very well at all. Capoeira is an acrobaticgenre that combines aspects of dance, sport, martial art, musical genre, and participatory spectacle. Adept capoeiristas are extraordinary athletes, capable of improvising acrobatickicks, cartwheels, leg sweeps, handstands, and other maneuvers in response to an opponent’ssimilarly fluid movements. Most of my time in the field, a yawning gap separated my ownmeager abilities as a capoeirista and the extraordinary physical virtuosity of my host"]]></description>
<dc:subject>sport fitness anthropology</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:7667e7f03593/</dc:identifier>
<taxo:topics><rdf:Bag>	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:sport"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:fitness"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:anthropology"/>
</rdf:Bag></taxo:topics>
</item>
<item rdf:about="http://skydmagazine.com/2014/03/quick-tips-developing-athleticism-practice/">
    <title>Quick Tips for Developing Athleticism in Practice - Skyd Magazine</title>
    <dc:date>2014-03-23T00:15:02+00:00</dc:date>
    <link>http://skydmagazine.com/2014/03/quick-tips-developing-athleticism-practice/</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>ultimate fitness drills</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:c7125c95f59e/</dc:identifier>
<taxo:topics><rdf:Bag>	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:ultimate"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:fitness"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:drills"/>
</rdf:Bag></taxo:topics>
</item>
<item rdf:about="http://www.youtube.com/watch?v=cZtmFuXPqg4&amp;feature=youtu.be">
    <title>The Training Room: Ankle Mobility Part 1 - YouTube</title>
    <dc:date>2014-03-02T03:51:15+00:00</dc:date>
    <link>http://www.youtube.com/watch?v=cZtmFuXPqg4&amp;feature=youtu.be</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>ultimate fitness conditioning</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:ee722323eaf7/</dc:identifier>
<taxo:topics><rdf:Bag>	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:ultimate"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:fitness"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:conditioning"/>
</rdf:Bag></taxo:topics>
</item>
<item rdf:about="https://www.youtube.com/watch?v=_w8JYdbWLfc">
    <title>Serpentine Agility Test: Intro - YouTube</title>
    <dc:date>2014-03-02T03:49:10+00:00</dc:date>
    <link>https://www.youtube.com/watch?v=_w8JYdbWLfc</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>ultimate fitness conditioning</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:5bb3114ad91e/</dc:identifier>
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</item>
<item rdf:about="http://www.youtube.com/watch?v=2o3N_5XhoHM">
    <title>Defensive Back Footwork - YouTube</title>
    <dc:date>2014-03-02T03:46:10+00:00</dc:date>
    <link>http://www.youtube.com/watch?v=2o3N_5XhoHM</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>ultimate fitness footwork ladder conditioning</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:7920caac8fc0/</dc:identifier>
<taxo:topics><rdf:Bag>	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:ultimate"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:fitness"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:footwork"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:ladder"/>
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</rdf:Bag></taxo:topics>
</item>
<item rdf:about="http://www.youtube.com/watch?v=JQ4i79HT5hI">
    <title>Chad Ochocinco footwork drills - AthleteIntel - YouTube</title>
    <dc:date>2014-03-02T03:42:16+00:00</dc:date>
    <link>http://www.youtube.com/watch?v=JQ4i79HT5hI</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>ultimate drills basics fitness</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:87bf9bbc6156/</dc:identifier>
<taxo:topics><rdf:Bag>	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:ultimate"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:drills"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:basics"/>
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</rdf:Bag></taxo:topics>
</item>
<item rdf:about="http://goodguyswag.com/how-to-make-a-pumpkin-spice-protein-shake/">
    <title>How To Make A Pumpkin Spice Protein Shake | GoodGuySwag</title>
    <dc:date>2013-11-04T21:29:44+00:00</dc:date>
    <link>http://goodguyswag.com/how-to-make-a-pumpkin-spice-protein-shake/</link>
    <dc:creator>rtlechow</dc:creator><description><![CDATA[7-10 ice cubes

8 oz. (1 cup) Unsweetened Almond Milk or Skim Milk

3 teaspoons of 100% pure pumpkin

50 g of Vanilla Whey Protein Isolate (or one reader pointed me to pumpkin pie protein on bodybuilding.com)

Bonus:

1 tsp. ground cinnamon

1 tsp. pumpkin pie spice

The nutrition facts are surprisingly good too:  3.5 grams fat, 0 g sugar, 51 g protein]]></description>
<dc:subject>fitness nutrition</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:072e0aa6d721/</dc:identifier>
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	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:nutrition"/>
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</item>
<item rdf:about="http://melissasultimatefitness.com/">
    <title>Melissa's Ultimate Fitness</title>
    <dc:date>2013-08-27T20:37:53+00:00</dc:date>
    <link>http://melissasultimatefitness.com/</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>ultimate fitness</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:99385d3be14a/</dc:identifier>
<taxo:topics><rdf:Bag>	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:ultimate"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:fitness"/>
</rdf:Bag></taxo:topics>
</item>
<item rdf:about="http://www.bcdss.bc.ca/ultimate/Ultimate_Conditioning.pdf">
    <title>www.bcdss.bc.ca/ultimate/Ultimate_Conditioning.pdf</title>
    <dc:date>2013-07-08T15:21:40+00:00</dc:date>
    <link>http://www.bcdss.bc.ca/ultimate/Ultimate_Conditioning.pdf</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>ultimate conditioning fitness</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:fca1329e10c9/</dc:identifier>
<taxo:topics><rdf:Bag>	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:ultimate"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:conditioning"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:fitness"/>
</rdf:Bag></taxo:topics>
</item>
<item rdf:about="http://calv.info/the-cost-of-an-acl/">
    <title>The Cost of an ACL Injury by Calvin French-Owen</title>
    <dc:date>2013-06-03T19:36:05+00:00</dc:date>
    <link>http://calv.info/the-cost-of-an-acl/</link>
    <dc:creator>rtlechow</dc:creator><description><![CDATA[A little over a year ago, I tore my ACL playing ultimate frisbee. I made a quick cut to lose my defender, and as I planted my foot to change directions, I felt a sudden pop in my knee. Next thing I know, I’m on the ground because my knee had given out.
I had surgery to repair the injury three months later. After the operation, I was surprised when I received an itemized list of all the surgery expenses. Without any digging whatsoever, I was handed a detailed snapshot of what the surgery costs!]]></description>
<dc:subject>ultimate fitness medicine</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:5448058d79bf/</dc:identifier>
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<item rdf:about="http://phraktured.net/starting-stretching.html">
    <title>phraktured.net: Starting Stretching</title>
    <dc:date>2013-03-29T17:56:25+00:00</dc:date>
    <link>http://phraktured.net/starting-stretching.html</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>exercise fitness flexibility health</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:83c4aac0d378/</dc:identifier>
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	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:flexibility"/>
	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:health"/>
</rdf:Bag></taxo:topics>
</item>
<item rdf:about="http://www.rohitnair.net/pp/">
    <title>Rohit Nair - Program Picker</title>
    <dc:date>2013-02-24T07:17:17+00:00</dc:date>
    <link>http://www.rohitnair.net/pp/</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>fitness reference</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:0d779c7868b9/</dc:identifier>
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<item rdf:about="https://www.youtube.com/watch?v=4BOTvaRaDjI">
    <title>12 min to Perfect Posture: Free Foundation Training videos with Dr. Eric Goodman - YouTube</title>
    <dc:date>2013-02-16T16:56:06+00:00</dc:date>
    <link>https://www.youtube.com/watch?v=4BOTvaRaDjI</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>fitness recovery posture youtube</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:cbecba7eada4/</dc:identifier>
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<item rdf:about="http://www.motleyhealth.com/diet-and-nutrition/the-bruce-lee-diet">
    <title>The Bruce Lee Diet - Bruce Lee’s Diet and Nutrition - MotleyHealth</title>
    <dc:date>2012-11-18T16:46:02+00:00</dc:date>
    <link>http://www.motleyhealth.com/diet-and-nutrition/the-bruce-lee-diet</link>
    <dc:creator>rtlechow</dc:creator><description><![CDATA[The guy really liked milk.]]></description>
<dc:subject>nutrition fitness</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:ac027f472329/</dc:identifier>
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<item rdf:about="http://www.youtube.com/watch?v=JKZgj2XLBBQ&amp;feature=plcp">
    <title>YouTube - 6. Cardiovascular Health for Athletes | Mini Med School</title>
    <dc:date>2012-10-28T05:22:33+00:00</dc:date>
    <link>http://www.youtube.com/watch?v=JKZgj2XLBBQ&amp;feature=plcp</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>towatch health fitness education</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
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<item rdf:about="http://bodyweightroutines.wordpress.com/2012/04/20/calisthenics-full-body-weight-workout-routines/">
    <title>Calisthenics – Full Body Weight Workout Routines « Calisthenics – Body Weight Routines</title>
    <dc:date>2012-07-10T14:20:59+00:00</dc:date>
    <link>http://bodyweightroutines.wordpress.com/2012/04/20/calisthenics-full-body-weight-workout-routines/</link>
    <dc:creator>rtlechow</dc:creator><dc:subject>calisthenics bodyweight fitness</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:rtlechow/b:f1cdbb6d9133/</dc:identifier>
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	<rdf:li rdf:resource="https://pinboard.in/u:rtlechow/t:bodyweight"/>
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