ABOUT TIME PROTEIN ORDER & WOD 8.1.12

Starting tomorrow there will be an About Time Protein order form in the gym. If your supply is running low, now is the time to order up! The next order won't be until September.  The deadline for this month's order will be Monday August 8th.


STRENGTH:

Hip extensions

3x20

Ring dips

3x8


MET-CON:

5 rounds for time:

20 SDHP, 75#
20 KBS, 1.5 pood
200m run

Post time to comments.

WOD 7.31.12

STRENGTH:

Squat clean and jerk

5-5-5-5-5

MET-CON:

3 rounds (7 minute cap):

30 HR push-ups
21 Overhead squats

-rest 30 seconds

3 rounds (7 minute cap):

30 GHD sit-ups
21 Ground to overhead

If all 3 rounds are not completed, your score is rounds completed + reps completed.

Post loads and times to comments.

FESTIVUS GAMES WODs and WOD 7.30.12

Below are the WODs I will have to do this coming Saturday August 4th from 9am-5pm at Fearless Athletics for the 2012 Festivus Games!!! It'd be great to see everyone come out. It is sure to be a great day!!!

1.novice and intermediate-. 2k row. You need to record the smallest unit of measurement (hundreths). This should help us avoid a potential tie.

2. novice and intermediate-(Feat of strength)-establish a 1 rep max deadlift in 10 minutes, you can drop the deadlift once you are at full extension.

3. Novice- chipper 10 minute cap (as many REPS as possible) 10 burpees, 20 jumping pull ups, 30 sit ups, 40 kb swings (35/26 lbs), 50 air squats, 200 single unders. (kettlebells are overhead and in line with the ears. Kb’s do not need to be perfectly bottoms up)

If an athlete completes 1 full round they start over and go until 10 minute cap is achieved. Jumping pull up standard (when standing on plates with arms at full extension wrist should be at bar height. (knee bent to the approximate height when one receives the bar on a power clean)

3. Intermediate (chipper – 10 minute cap) as many reps as possible. 10 burpees, 20 pull ups, 30 sit ups, 40 kb swings (53/35 lbs), 50 air squats ,100 double unders . Pull ups are not scaled. Chin must be clearly over the bar and at the bottom the arms must reach full extension. Same rules for Kettlebell swings.

SKILL:

GHD sit-ups

3x12

Ring push-ups

3x8

MET-CON:

3 rounds:

2 minute AMRAP:
185# Deadlift
-rest 30 seconds


2 minute AMRAP:
Burpees
-rest 30 seconds                                                                                                                                       


2 minute AMRAP:
DB Shoulder to overhead, 50#
-rest 30 seconds

Post total reps for each movement to comments.                                                                        

WOD 7.28.12

EMOM for 10 minutes:

2 Driveway shuttles
5 DB push presses, 50#
10 Squats

Post thoughts and weight used to comments.

WOD 7.27.12

"Lynne"

5 rounds for max reps:

Body weight bench press
Pull-ups

Post reps for each movement of each round to comments.

WOD 7.26.12/Are You Willing to No Rep Yourself?

Were your knees, hips, and elbows fully extended on that last thruster? Was that last squat below parallel? Did your chin reach the bar on that last pull-up? No? Then you should want to be honest with yourself, your coach, and your fellow athletes. No rep yourself and do it again! In the end, you are the only one that is being cheated by not doing the work completely. Results come from hard work, not short cuts. Everyone wants the fastest time in class, no one wants to be last, but by following the movement standards you can be proud if your scores that get posted on the board. Whatever it is, you earned it with honesty, all out effort, and hard work.

SKILL:
Knees to elbows
10-10-10
Handstand push-ups
8-8-8

MET-CON:

Every 30 seconds for 5 minutes:

3 Front squats, 135#

*The bar must be cleaned (squat, power, or muscle) off the floor. No racks allowed. After the 3 front squats are completed, you must remain in the front rack position until the WOD is over. There is a 5 burpee penalty for each time the weight is put down. The burpee penalty must be completed before the next 30 seconds begins. If you can not finish the burpees in time, there is no rest. Clean the bar back up and perform the next set of front squats.

Post thoughts about the WOD and number of burpees performed to comments.

WOD 7.25.12

STRENGTH:

Deadlift

3-3-3-3-3

MET-CON:

10 minute AMRAP:

10 Med ball sit-ups
15 Med ball push-ups
20 Med ball front squats

Post loads and rounds/reps to comments.

WOD 7.24.12

SKILL:

Turkish Get-ups

1-arm DB snatches

MET-CON:

3 rounds for time:

10 Turkish get-ups, 1.5 pood (5R/5L)
10 1-arm squat snatches, 1.5 pood (5R/5L)
10 1-arm overhead squats, 1.5 pood (5R/5L)

Post time to comments.

WOD 7.23.12

STRENGTH:

Bench press

1-1-1-1-1-1-1

MET-CON:

5 rounds for total working time:

5 Squat clean thrusters, 135#
50 Double-unders
5 Squat clean thrusters, 135#

-rest 1:1

Post loads and total working time to comments.

FESTIVUS GAMES AUGUST 4th

On Saturday August 4th from 9am-5pm, I will be competing in the Festivus Games. It is a national competition. The site where I'll be competing at is:

Fearless Athletics
744 South 11th Street
Philadelphia, PA 19147

There is no charge to come watch the events. It should be a great day with the awesome local CrossFit community! It'd be great to have as many people as possible come out to support me and to create my own little cheering section! Hope to see you there!!!

Due to the fact that the competition is all day, there will NOT be class. The normal Saturday class schedule will resume the following week, August 11th.

WOD 7.21.12

5 rounds of the 3 minute AMRAP:

3 Power snatches, 75#
6 Burpees
9 Squats

Rest 1 minute after each round.

Post total rounds/reps to comments.

For time:

800m run

3 rounds of the triplet:
15 Ring dips
15 GHD sit-ups
15 Box jumps, 24"

800m run

Post time to comments.

WOD 7.19.12

3 rounds for time:

2x50' Med. ball shuttle run (25' increments), 20#
25 Kettlebell swings, 1.5 pood
Burpee broad jumps, 50'

Post time to comments.

Packing a Gym Bag

Lately a few of you have been forgetting some of your gear (gloves, tape, wrist wraps, etc...). No biggie, shit happens. You had a rough day at work, you're running late for class, whatever the reason is, you just forgot to bring your gear with you. A simple solution is to pack a gym bag.

It doesn't have to be fancy. It can be a backpack from your school days or a duffle bag of some sort. The main goal with packing a gym bag is that it keeps all of your training gear in one place. Packing and bringing a bag also saves you time and effort from wondering whether or not you will need a certain piece of gear for class. By bringing a prepacked gym bag, you will be Ready for Anything.  Last but not least, instead of trying to remember your gloves, grips, tape, wraps, and whatever else you like or need to train with, you just need to remember to grab one thing, your gym bag.

THURSDAY FUN!!!

This Thursday, July 19th, we have a little something special planned for class. The class time is still at the normal 6:30pm time. The surprise will remain a surprise until after the warm-up. Please make sure you bring plenty of water and maybe even an extra sweat towel. Also, in addition to bringing plenty of water to class, please make sure you are properly hydrated before class. Can't wait to see everyone then!!!

WOD 7.18.12

STRENGTH:

Power Clean

5-5-5

MET-CON:

FGB style:

3 rounds:

Rope climbs (reps)
75# Thrusters (reps)
Hip Extensions (reps)
24" Box Jumps (reps)
75# Power snatch (reps)

Each is 5 minutes in length with a 1 minute rest between each round. On the call of "rotate," athlete/s will immediately move to the next station after 1 minute of work. The goal is to accumulate as many reps as possible in 1 minute. At the end of the third round, add all of your reps together.

Post score to comments.

Saturday Classes

Now that the CrossFit Games are over, class on Saturday will be at 11am once again.

The weekly schedule is as follows:

Monday-Thursday: 6:30-7:30pm
Saturday: 11-12pm

WOD 7.17.12

STRENGTH:

1A) 3x15 GHD sit-up
1B) 3x10 GH raise
1C) 5x5 Overhead squat

MET-CON:

21-15-9:

Renegade rows (1 rep=right + left), 50# DB
DB Squat Clean Thruster, 50# DB

Post loads and time to comments.

Wrist Wraps Now Available!!!

Lately we have heard some complaints about people's wrists, particularly when we do front squats, cleans, or movements overhead. Well, we are happy to announce that X Four Three now has wrist wraps available to purchase for $13!!! Pick sup a pair and show that front rack position who's boss!!!

Don't forget, we also have tape to protect the hands and wrists as well. 10 yards x 1" for only $2!!!

WOD 7.16.12

Tabata:

95# Shoulder to overhead (reps)
Squats* (reps)
Clapping push-ups (reps)
SDHP, 75# (reps)

*hold the bottom position of the squat during the 10 secondsof "rest". There is a 3 burpee penalty for leaving the bottom before the"rest"is over. Burpees are to be completed immediately after the WOD.

Post Tabata score and total burpees to comments.

WOD 7.14.12

For time:

400m run
3 rounds of the triplet:
25 Front squats, 135#
15 Toes to bar
10 Chest to bar pull-ups
400m run

This WOD will be completed as follows. 400m run, immediately after the run complete 3 rounds of 25 front squats, 15 toes to bar, and 10 chest to bar pull-ups. After the third round, run 400m one last time.

Post time to comments.

WOD 7.13.12

For time:

800m run
100 Kettlebell snatches, 1.5 pood

* the snatches can be broken up any way, but you must complete 50 reps with the right arm and 50 reps with the left arm.

Courtesy of The Outlaw Way 120710

Post time to comments.

WOD 7.12.12

6 minutes AMRAP:

3 Box jumps, 24"
6 Burpees
9 Kettlebell swings, 1.5 pood

Post reps/rounds to comments.

WOD 7.11.12

STRENGTH:

Push Jerk

5-5-5-5-5

MET-CON:

5 minute AMRAP:

5 Chest to bar pull-ups
10 GHD sit-ups

-rest 3 minutes

7 minute AMRAP:

5 Deficit push-ups
7 DB snatches, 60# (alternating)
10 Jumping lunges

Post loads and rounds/reps to comments.

WOD 7.10.12

Sign it! Show your commitment!!!

A little update before the WOD. By now, you might have noticed a little bulletin board next to our barbells. We have started posted class sign up sheets. Please, as soon as you know your schedule/availability, sign up for every class you plan on attending. It makes planning and programming the WODs much easier for us, which in turn will make the class run much smoother. Another reason to get in the habit of signing up for classes is, as we start to grow in membership, we will be forced to cap the classes due to space limitations. Of course, the core X Four Three crew will get first dibs, but please try to make it a habit. Thanks!!!


One more announcement. This Saturday, July 14th. Class will be from 10:30 am-11:30 am due the the CrossFit Games going to the entire weekend. Thanks!!!


WOD time!

SKILLS:

Power snatch

Pull-ups

STRENGTH:

Front Squat

5-5-5

MET-CON:

3 rounds for time:

95# Ground to overhead, 10
200 yard shuttle (50 yard increments)

*There is a 3 burpee penalty if the bar is dropped/let go during the 10 ground to overhead each round. The burpees are to be done as soon as the bar is let go. Holding the bar for more than 3 seconds also counts as a drop/let go.

Post loads, time, and penalty burpees to comments.

WOD 7.9.12

STRENGTH:

Thruster

3-3-3-3-3

MET-CON:

5 rounds for time:

10 Deadlifts, 185#
15 DB push press, 40#
200m run

Post loads and time to comments.

WOD 7.7.12

3 rounds for time:


20 SDHP
30 Squat jumps
200m run


Post time to comments.

WOD 7.6.12

"Nancy"

5 rounds for time:

400m run
95# Overhead squat, 15

Post time to comments.


What Really Makes Us Fat-by Gary Taubes

WOD 7.5.12

STRENGTH:

Floor press

5-5-5-5-5

MET-CON:

For time:

400m run
30 DB hang clean, 60#
60 Push-ups
120 Squats
400m run

Post loads and time to comments.

WOD 7.4.12

There will NOT be class on 7/4/12 at 6:30pm. We will, however, be having a class at 11:30am for those that want to come and do work before the BBQs begin.  Happy 4th!!!


"Nate"

20 minute AMRAP:

2 Muscle-ups
4 HSPU
8 KBS, 2 pood

Post rounds/reps to comments.

WOD 7.3.12

STRENGTH:

Back Squat

5-5-5-5-5

MET-CON:

3 rounds for time:
100' DB Walking lunges, 75#
100' Waiter's walk, right arm, 75# DB
100' Shuttle run
100' Waiter's walk, left arm, 75# DB

Post loads and time to comments.

WOD 7.2.12

STRENGTH:

Push Press

5-5-5-5-5

MET-CON:

12 minute AMRAP:

115# Push press, 12 reps
12 Chest to bar pull-ups
12 Pistols

Post loads and rounds/reps to comments.