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	<title>Xfellow &#187; Self Defence</title>
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	<link>http://www.xfellow.com</link>
	<description>Extreme Sports Fellow</description>
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		<title>Self-Defense for Women</title>
		<link>http://www.xfellow.com/2009/08/10/self-defense-for-women/</link>
		<comments>http://www.xfellow.com/2009/08/10/self-defense-for-women/#comments</comments>
		<pubDate>Mon, 10 Aug 2009 11:11:40 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Self Defence]]></category>
		<category><![CDATA[Self-Defense for Women]]></category>

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		<item>
		<title>Pull Up Tutorial</title>
		<link>http://www.xfellow.com/2009/08/10/pull-up-tutorial/</link>
		<comments>http://www.xfellow.com/2009/08/10/pull-up-tutorial/#comments</comments>
		<pubDate>Mon, 10 Aug 2009 10:48:56 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Self Defence]]></category>
		<category><![CDATA[Jiu-jitsu]]></category>
		<category><![CDATA[Pull Up Tutorial]]></category>
		<category><![CDATA[Submission Wrestling]]></category>

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		<description><![CDATA[]]></description>
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		<item>
		<title>High Percentage Leglocks: the Hip Hop Counter</title>
		<link>http://www.xfellow.com/2009/08/10/high-percentage-leglocks-the-hip-hop-counter/</link>
		<comments>http://www.xfellow.com/2009/08/10/high-percentage-leglocks-the-hip-hop-counter/#comments</comments>
		<pubDate>Mon, 10 Aug 2009 10:45:25 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Self Defence]]></category>
		<category><![CDATA[High Percentage Leglocks]]></category>
		<category><![CDATA[the Hip Hop Counter Tutorial]]></category>

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		<item>
		<title>High Percentage Leglocks: Rolling Toehold Counter</title>
		<link>http://www.xfellow.com/2009/08/10/high-percentage-leglocks-rolling-toehold-counter/</link>
		<comments>http://www.xfellow.com/2009/08/10/high-percentage-leglocks-rolling-toehold-counter/#comments</comments>
		<pubDate>Mon, 10 Aug 2009 10:44:15 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Self Defence]]></category>
		<category><![CDATA[High Percentage Leglocks]]></category>
		<category><![CDATA[Rolling Toehold Counter tutorial]]></category>

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		<item>
		<title>High Percentage Leglocks: Entry from Standing Clinch</title>
		<link>http://www.xfellow.com/2009/08/10/high-percentage-leglocks-entry-from-standing-clinch/</link>
		<comments>http://www.xfellow.com/2009/08/10/high-percentage-leglocks-entry-from-standing-clinch/#comments</comments>
		<pubDate>Mon, 10 Aug 2009 10:43:02 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Self Defence]]></category>
		<category><![CDATA[tutorial]]></category>

		<guid isPermaLink="false">http://www.xfellow.com/?p=514</guid>
		<description><![CDATA[]]></description>
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		<item>
		<title>High Percentage Leglocks: the Four Most Common Mistakes</title>
		<link>http://www.xfellow.com/2009/08/10/high-percentage-leglocks-the-four-most-common-mistakes/</link>
		<comments>http://www.xfellow.com/2009/08/10/high-percentage-leglocks-the-four-most-common-mistakes/#comments</comments>
		<pubDate>Mon, 10 Aug 2009 10:41:16 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Self Defence]]></category>
		<category><![CDATA[High Percentage Leglocks]]></category>
		<category><![CDATA[the Four Most Common Mistakes]]></category>
		<category><![CDATA[tutorial]]></category>

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		<item>
		<title>How to Finish the Kimura Armlock Submission from Half Guard</title>
		<link>http://www.xfellow.com/2009/08/10/how-to-finish-the-kimura-armlock-submission-from-half-guard/</link>
		<comments>http://www.xfellow.com/2009/08/10/how-to-finish-the-kimura-armlock-submission-from-half-guard/#comments</comments>
		<pubDate>Mon, 10 Aug 2009 10:39:31 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Self Defence]]></category>
		<category><![CDATA[Half Guard]]></category>
		<category><![CDATA[How to Finish the Kimura Armlock]]></category>
		<category><![CDATA[Kimura Armlock]]></category>

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		<description><![CDATA[]]></description>
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		<item>
		<title>Half Guard Leg Position Drill</title>
		<link>http://www.xfellow.com/2009/08/10/half-guard-leg-position-drill/</link>
		<comments>http://www.xfellow.com/2009/08/10/half-guard-leg-position-drill/#comments</comments>
		<pubDate>Mon, 10 Aug 2009 10:37:29 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Self Defence]]></category>
		<category><![CDATA[BJJ]]></category>
		<category><![CDATA[Half Guard Leg Position Drill]]></category>
		<category><![CDATA[Submission Grappling]]></category>

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		<item>
		<title>How to Destroy the Half Guard</title>
		<link>http://www.xfellow.com/2009/08/10/how-to-destroy-the-half-guard/</link>
		<comments>http://www.xfellow.com/2009/08/10/how-to-destroy-the-half-guard/#comments</comments>
		<pubDate>Mon, 10 Aug 2009 10:33:40 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Self Defence]]></category>
		<category><![CDATA[How to Destroy the Half Guard]]></category>

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		</item>
		<item>
		<title>A Rear Naked Choke Tutorial</title>
		<link>http://www.xfellow.com/2009/08/10/a-rear-naked-choke-tutorial/</link>
		<comments>http://www.xfellow.com/2009/08/10/a-rear-naked-choke-tutorial/#comments</comments>
		<pubDate>Mon, 10 Aug 2009 10:31:47 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Self Defence]]></category>
		<category><![CDATA[A Rear Naked Choke Tutorial]]></category>

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