WOD Music

This goes out to all the bad asses who have been throwing down at X Four Three! Now that we have upgraded our music setup, we want to hear some requests from all you guys! Want do you want to hear while you WOD it up?

Give us a band or artist name and we will add it to the X Four Three playlist!

Two rules:
1. No country music
2. No Nickeback

Let the requests fly!!! Just post them in the comments!!!

WOD 3.31.12

21-15-9 reps for time of:

155# Power clean
Ring dips

Post time to comments.

WOD 3.30.12

"Barbara"

5 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest 3 minutes between rounds. No more, no less.

Post times to comments.

A great video on why nutrition is absolutley necessary for health, fitness, and elite performance. A must watch! Enjoy!!!
CrossFit-"The Foundation Is Nutrition"

WOD 3.29.12

10 minute AMRAP:


185# Deadlift, 10 reps
95# Push Press, 10 reps


Post rounds and reps to comments.


"Perseverance is not a long race; it is many short races one after the other."-Walter Elliot

WOD 3.28.12

For time:

75 Squats
50 Push presses, 75#
25 Sumo deadlift high-pulls, 75#

Rest half the amount of time it took to complete.

75 Double-unders
50 Sit-ups
25 Thrusters, 75#

Rest half the amount of time it took to complete.

75 Kettlebell swings, 1.5 pood
50 pull-ups
25 Overhead walking lunge, 45# plate


Post total time, not including rest to comments.

WOD 3.27.12

"Del"


For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees


Post time to comments.


For more information about Del and all of the other Heros, please go to:
www.crossfit.com

FREE STARTING POINT CLASSES

Effective immediately!

For a limited time only, X Four Three will be offering its 1 month Starting Point classes (8 classes, 2 times a week) for FREE!!! An intro session is still required. That means everyone gets a total of 9 classes for free. There are no excuses not to take advantage of this opportunity to get on the path to greater health and fitness!!! 


This offer expires Monday April 16th 2012.


*As long as your first class is on or before Monday April 16th, you are eligible for the Free Starting Point classes.


For more information and to schedule your intro session and the first of 8 free Starting Point classes email:


xfourthree@gmail.com
or
alexmeade23@facebook.com

WOD 3.26.12

21-15-9 reps for time of:


225# Back squat
2 pood kettlebell swing


Post time to comments.


“Don't cry because it's over, smile because it happened.”-Dr. Seuss

A little video for everyone. Here is my 12.5 Open WOD from 3.22.12

Paleo Boneless BBQ Ribs with Sweet Potato Fries and Slaw

RIBS INGREDIENTS
2-3 lbs of ribs (ours happened to be boneless)
24 ounces of low sodium and preferably organic broth or stock (we had homemade turkey stock from a slow cooked turkey breast)
3 cloves of minced garlic


PROCESS:
Rinse the ribs under cold water and pat dry with a paper towel.
Cut several slits in the ribs and stuff the minced garlic into the ribs.
Put the ribs in a crock pot and pour 24 ounces of broth or stock and cover.
Cook on low for at least 6 hours.



BBQ SAUCE INGREDIENTS
1 1/4 cups of chicken broth (you can also use vegetable broth or water)
6 ounces of tomato paste (no salt)
The juice of 1 1/2 limes
1 tbsp of coconut oil
2 minced shallots
3 cloves of minced garlic
1 tsp of organic spicy or dijon mustard
1 tsp of chipotle seasoning or chili powder
1 tsp of smoked paprika
1 tsp of ground cumin


PROCESS:
In a sauce pan, heat coconut oil on medium heat.
Add garlic and shallots and sautee until soft and translucent.
Add mustard, smoked paprika, chipotle seasoning or chili powder, and cumin and continue to sautee (about 30 seconds).
Add chicken broth, lime juice, and tomato paste.
Whisk all ingredients until smooth.
Bring to a light boil, then reduce to a simmer and slightly cover with a lid.
Simmer for 45 minutes, then let it cool.

BBQ Sauce recipe from-http://www.primal-palate.com/2011/03/pulled-pork-barbecue.html



SWEET POTATO FRIES INGREDIENTS
2 organic sweet potatoes
A healthy drizzle of olive oil
Salt and pepper to taste


PROCESS:
Preheat oven to 350 degrees
Slice sweet potatoes into fry-like slices.
In a mixing bowl, combine the fries, olive oil, salt, and pepper until the fries are evenly coated.
Spread the fries evenly on a lightly greased baking rack and cook until crispy. Approx. 20-30 minutes.


SLAW INGREDIENTS
1 bag of shredded cole slaw mix (just shredded cabbage and carrots).
Salt and pepper to taste
1 tbsp of cilantro
The juice of 1 lime


PROCESS:
Combine all ingredients in a mixing bowl, cover, and refrigerate for at least 2 hours.

WOD 3.25.12

Rest Day

On Rest Days, feel free to do whatever you like. If you must be in the gym, take it easy and work on some weaknesses and new skills. If you are the kind of person that doesn't even want to think about the gym, there are plenty of things you can do to help your recovery so your mind and body can be ready to hit it hard on Monday. For example, go for a walk, do some light stretching, if you have a foam roller...use it! On Rest Days, try to fight the urge to do absolutely nothing! Rest Days are the time to take advantage of all the hard you work you have been putting in at the gym. Improve flexibility, increase blood flow into the muscles, and alleviate the soreness that has built up during the past few training days. Keep up the great work!!!

Check back later this evening for a tasty recipe for slow cooked BBQ ribs!


"You get me! You kill me!"-Chandler Bing

WOD 3.24.12

5 Rounds:

135# Push Jerk, 10 reps
20# Med Ball Squat Clean, 20 reps

Post time to comments.

WOD 3.23.12

"Diane"

21-15-9 reps of:
225# Deadlift
Handstand push-ups

Post time to comments.

CLASS TIMES

Class times:

Monday-5:30pm & 6:30pm
Thursday-5:30pm & 6:30pm
Sunday-11am

More days and class times will be made available as needed. Check back regularly for updates.

Email xfourthree@gmail.com to schedule a free intro session.

WOD 3.22.12

CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:

100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Post rounds and reps to comments.

WOD 3.21.12

"D.T."

5 rounds for time:
155# Deadlift, 12 reps
155# Hang power clean, 6 reps
155# Push jerk, 3 reps

Post time to comments.


"Do not pray for an easy life, pray for the strength to endure a difficult one"-Bruce Lee

WOD 3.20.12

STRENGTH:
5/3/1 Squat
3 @ 70%, 3 @ 80%, 3+ @ 90%
-percentages based off of 90% of your 1RM.

SPEED 5 x 10 @
50-60% of 1RM.

MET-CON:
9-6-3 reps for time:
165# Thruster
Muscle-up

Post times, reps, and thoughts to comments.

WOD 3.19.12

5 rounds for time:

Turkish Get-up, 45# bar, 21 reps
400m run

Post time to comments.

The Zone Diet

The Zone Diet is a specific way of eating that balances a person's insulin levels simply by eating the right combination of carbohydrates, protein, and fats at every meal and snack. The combination is 40% carbohydrates, 30% protein, 30% fat. When these macronutrients are out of whack and insulin levels are chronically high, they can wreak havoc on your body's hormonal equilibrium. Side effects of this hormonal imbalance are weight gain, glucose intolerance, high blood pressure, high trigylcerides, coronary heart disease, cancer, diabetes, and a whole laundry list of increased health issues. There are also health risks when insulin levels are too low. Therefore, it is advised to not go to long without eating a meal or snack.

The benefits of eating in the Zone are that you will feel less hungry and you will be more alert and energized throughout the day. When following the Zone, body fat is lost fast. To help you get started in the Zone, here are a few tips and tricks for meal and snack preparation.

Every meal must start with making sure that there is an adequate serving of lean protein. A good rule of thumb for how much is to use the palm of your hand. This measurement also includes the thickness of your palm as well. Most women will need about 3 ounces and men will need about 4 ounces.

Once you have your protein source, it is now time for the carbohydrates. In the Zone, there are two categories, "favorable" and "unfavorable." "Favorable" carbohydrates have a lesser effect on insulin and include most vegetables, except corn and cooked carrots. Most fruits, except bananas and raisins are "favorable" as well. "Unfavorable" carbohydrates include grains and starches, such as pasta, bread, bagels, cereals and potatoes. As far as how much "favorable" carbohydrates you should be eating every meal, divide your plate into thirds. Two thirds of your plate should consist of "favorable" carbohydrates and the other third should already be taken by your protein.

Now it is time for the fat. Trust me, fat does not make you fat. "Good" fats like monounsaturated and long-chain omega-3 fats are your friends. Olive oil, coconut oil, nuts, and avocados are great sources of these types of fats. Omega-3 fats come from fish and fish oils. The benefits of omega-3 fats are numerous. More to come on that in a future post. To finish off your plate all you need is a small amount of monounsaturated fat like olive oil on your veggies or a few nuts like almonds, cashews, or walnuts.

For those that really want to geek out on Zone measurments:

1 Block=9 grams of Carbohydrates
1 Block=7 grams of Protein
1 Block=1.5 grams of fat
(This assumes that there is about 1.5 grams of fat in each block of protein, so the total amount of fat needed per 1 block is 3 grams.)

This was my 4 block breakfast this morning.
3 slices of bacon = 1 block of protein
3 slices of Egg Bake = 3 blocks of protein and 3 blocks of carbs
32 grams of all natural, no sugar added apple butter = 1 block of carbs
1 heaping tbsp of peanut butter = 4 blocks of fat

Paleo Egg Bake

Preheat oven to 350°

You will need a cast iron skillet and an electric mixer

INGREDIENTS:

1-2 tsp coconut oil

8 eggs (separated into two bowls, yolks and whites)

1 very ripe banana

1 ripe pear

1 apple, cored and sliced

1/4 c raisins

a healthy sprinkle of cinnamon

1 tsp vanilla

1. Heat a cast iron skillet coated in coconut oil on medium heat. Once hot, add in pear, apple  slices and raisins, and sprinkle with cinnamon. Cook about 5 minutes.

2. With an electric mixer beat egg yolks and add in the banana and vanilla until airy and frothy.

3. Pour egg yolk mixture over fruit in skillet. Cook until egg mixture partially solidifies.

4. Beat egg whites until stiff peaks form. Spread over fruit and eggs yolks in skillet.

5. Remove from stove top and put in oven. Bake for 20 minutes, until egg whites turn golden brown.

6. Remove from oven. Let cool slightly. Carefully cut and serve warm.

Cut into 8ths, one piece is 1 block (7 grams) of protein and 1 block (9 grams) of carbohydrates. More info on blocks and the Zone Diet will be posted shortly.

Base recipe is from-http://www.sweetcheekshq.com/2011/11/paleo-breakfast-egg-bake_03.html

WOD 12.3.16

5 Rounds for time:

800m run

Rest 3 minutes after each run.

Post times to comments.

WOD 12.3.15

CrossFit Games Open 12.4

12 minute AMRAP:
150 wall ball shots, 20# ball
90 double-unders
30 muscle-ups

Post rounds and reps to comments.

WOD 12.3.14

12 minute AMRAP:

5 grasshoppers
10 push-ups
15 squats

Post times to comments.

WOD 12.3.13

5 Rounds for time:

50 Squats
25 Sit-ups
200 m run

Post time to comments.

Bacon and Apple Stuffed Pork Chops

INGREDIENTS:

6 1″ thick pork chops (I had thinner chops which made "pocketing" them a little more difficult. Be careful).
2 Tbsp lard (I used coconut oil)
2 medium baking apples (Gala and York are our favorites), peeled, cored and diced (I used 2 red delicious apples).
10 strips of bacon, diced (I used turkey bacon, but regular bacon would work too).
1 red onion, diced (I didn't have a red onion so I used a yellow one instead).
2 cloves garlic, minces
4 fresh sage leaves, finely chopped (dried sage can also be used. I would say about a 1/2 Tbsp).
1/4 tsp paprika
1 Tbsp lemon juice

1 Tbsp salt
1/2 tsp pepper

METHOD:

Use a 4-6″ knife and pierce the fatty side of the chop. Wiggle your knife side to side until your “pocket” is about 5″ long and 3″ wide (70% of the chop)

In a medium pan (we recommend a cast iron skillet or dutch oven), melt lard over medium-high heat

Cook apples, bacon and onion until onion is softened and bacon is crispy, about 8 minutes

Add garlic, sage, paprika and lemon juice and toss for 2 minutes

Remove stuffing from heat, transfer to bowl and set-aside

Salt and pepper each side of pork chop, stuff it with as much stuffing as you can fit and use a skewer or toothpick to close and prevent spilling (about half of the stuffing will be leftover)

Insert pork chops into the hot pan to sear on each side, cook each side of the chops for 5 minutes in hot pan over medium-high heat

Transfer pan/dutch oven to 350 degree oven and bake uncovered for 35 minutes

To serve, warm remaining stuffing and spoon on top of each chop

Base recipe is from: http://paleoparents.com/2011/stuffed-pork-chops/

WOD 12.3.12

STRENGTH:
5/3/1 Shoulder Press

5 @ 65%, 5 @ 75%, 5 @ 85%
-percentages based off of 90% of your 1RM.

SPEED 5x10
50%-60% of 1RM

WOD:
"J.T."

21-15-9:
Handstand push-ups
Ring dips
push-ups

Post time to comments.

Paleo Orange Chicken with green beans, mushshrooms, and cashews

INGREDIENTS

• 1 lb. boneless, skinless chicken breast (cut into bite size pieces)
• 3 T fat (coconut oil works well here)
• juice of 2 oranges*
• zest from 1 orange
• 1 t fresh ginger
• 3 T coconut aminos or wheat-free soy sauce
• 1 t chili garlic sauce or sriracha
• 3 green onions, chopped
• 1 package of baby bella mushrooms
• 1 lb of fresh green beans
• sesame oil
• sesame seeds
• raw or lightly salted cashews
• chopped garlic
• red pepper flake

METHOD

In a medium size sauce pot, add the orange juice, zest, ginger, coconut aminos and chili garlic sauce or sriracha. Set over medium heat and let simmer to reduce and thicken while the chicken cooks.

In a saute pan, heat 3 T of the fat of your choice, over medium high heat. Add the chopped chicken breast and cook until a nice brown crust has developed on the chicken pieces, about 6 minutes.

While the sauce is simmering and the chicken is cooking, sautee green beans, chopped garlic to taste, and sesame seeds in sesame oil with a few dashes of red pepper flake. When the beans start to soften a bit, toss in sliced baby bella mushsrooms. Add cashews to taste when mushrooms start to brown.

Add the chicken to the sauce pot and stir to coat with the orange sauce.

Serve topped with sliced green onions.

*Taste your oranges. If they don’t taste orange-y, then neither will this dish. Use tangerines if you gotta or add a teaspoon of sweetener until you’re satisfied with the flavor.

Base recipe taken from www.health-bent.com