X Four Three Fitness Is Now CrossFit Headway!!!

We are super excited to announce that we are now officially a CrossFit Affiliate!!! As of late last week, we are now CrossFit Headway! With that being said, starting next week (Monday 6.3.13) WODs, news, recipes, etc... will now be posted at www.crossfitheadway.com

Also, please check out all of our new social media pages that should be up and running over the next few weeks. Please like us/follow us/subscribe to us on Facebook, Pinterest, YouTube, and Instagram. All of our links can be found in the top right hand corner on www.crossfitheadway.com

WOD 11.5.12 We're Back!!!

Image from nydailynews.com

We are finally back! We hope everyone has recovered from Hurricane Sandy. X Four Three was without power from last Monday night until last Thursday afternoon. Just to let everyone know, Teresa and I still got our WOD on in the gym just before the sun set. Anyway, hope everyone is ready to get back to their training!!!


From The Outlaw Way 121105

3 rounds:

50' Burpee broad jump
20 KBS, 32/24kg
15 Chest to bar pull-ups
10 Thrusters, 135/95

Post time to comments.

WOD 10.11.12

Just a reminder for everyone! There will not be a class on Thursday 10/11/12. I'll be up in CT competing at The Beast of the East!!! Don't worry though. I wouldn't leave everyone hanging without a WOD to do!

For time:

10 Burpees
50 Push-ups (not HR push-ups, but chest to deck)
10 Burpees
75 Sit-ups
10 Burpees
100 Squats
10 Burpees

Post time to comments.

No Class on 10.11.12

There will not be class on Thursday October 11. I will be competing in The Beast of the East in Durham, CT this coming weekend. We will do our best to keep everyone updated on the happenings at The Beast. It should a great weekend! For more info, check out The Beast of the East.

Get Your Goat!

Next week I would like there to be at least one "Get Your Goat" WOD. A goat is any skill or movement that gives you a hard time. Goats, for most people, tend to be high skill or highly technique dependent movements like the snatch, overhead squat, muscle-ups, handstand push-ups, or double-unders. Bottom line, they are movements you suck at!

I want to do something a little different for a WOD (or two) next week. I want you guys to help program it! I bet you're thinking, "What's the catch"? The catch is that you guys get to pick the movements, but I get to pick the rep scheme, the weights, and the time domain. Be honest with me. I have a pretty good idea of what everyone sucks at. LOL. Don't worry there are plenty of movements I suck at too. That's why we do what we do, to get better. Each WOD is programmed to help us suck less at what we suck at. It should be fun getting better!!!

Take this weekend to think of 2-3 goats and either post them in the comments below or post them on the X Four Three Fitness Facebook page. Have a great weekend!!!

This One's For Jack Charity WOD-Saturday 9/29/12

Jack was Teresa's cousin. Below was written by her aunt and Jack's grand mom Linda Lyman.

From: youcaring.com

Young Jack has had constant medical issues since he was born in 2008. He has now been diagnosed with less than a year to live due to a failing heart and is in hospice care. Even with insurance, his medical bills are crushing. His family needs help catching up, as well as with the funeral expenses they will be facing in the future.

Jack has the most infectious smile of any child you’ve met. Despite many, many difficulties, when Jack is pain free, he is a happy, laughing three year old. Born with several birth defects, Jack currently functions on the level of a three month old infant. For reasons unknown, Jack was born blind, has microcephaly, and a malformed heart. His digestive system doesn’t work right, so he has been on tube feeding since his first year. He is now on IV nutrition because part of his intestine doesn’t work as it should—and he has a hypersensitive pain reaction to any gut movement. Because of these ongoing medical issues, Jack has been in pain for much of the past year. Now, his heart is failing, and his doctors give him less than a year to live. After three plus years of caring for Jack at home, Will and Katie recently made the hard decision to place him in a residential hospice facility where he can get the 24/7 skilled nursing care he needs. It has made a huge difference in his comfort level. Before Jack was transferred to Hospice care, he had nine separate hospitalizations since December 2011, including a week in PICU. Even with insurance, the family’s medical bills are crushing. His parents have tapped every resource at their disposal, family and friends have made contributions when they can, but the expenses keep mounting up. So many people have asked me what they can do to help, that I decided to set up this fund raiser. A few dollars here, another few there, and maybe we can ease the crunch a bit. Thank you all in advance. The love, support and prayers the family has received over the past three years have been incredible, and much appreciated.

Recently, Teresa went to visit Jack. When she came home, we thought it would be a great idea to have X Four Three host a special charity WOD to benefit the Lyman family. Sadly, Jack passed away this past Thursday, but the huge financial burden of Jack's illness is still is still felt. We look forward to seeing everyone on the 29th!!! Thank you.

Directions:

From Street Road, turn on to Johnsville Blvd. Then turn right on to Veterans Way. Follow Veterans Way all the way to the parking lot. The runway is a short walking distance from the parking lot.

Please let us know if you are planning on attending. This will help us to plan out everything so the event can run as smoothly as possible. Thank you!!!

This One's For Jack Charity WOD

From: youcaring.com

Young Jack has had constant medical issues since he was born in 2008. He has now been diagnosed with less than a year to live due to a failing heart and is in hospice care. Even with insurance, his medical bills are crushing. His family needs help catching up, as well as with the funeral expenses they will be facing in the future.

Jack has the most infectious smile of any child you’ve met. Despite many, many difficulties, when Jack is pain free, he is a happy, laughing three year old. Born with several birth defects, Jack currently functions on the level of a three month old infant. For reasons unknown, Jack was born blind, has microcephaly, and a malformed heart. His digestive system doesn’t work right, so he has been on tube feeding since his first year. He is now on IV nutrition because part of his intestine doesn’t work as it should—and he has a hypersensitive pain reaction to any gut movement. Because of these ongoing medical issues, Jack has been in pain for much of the past year. Now, his heart is failing, and his doctors give him less than a year to live. After three plus years of caring for Jack at home, Will and Katie recently made the hard decision to place him in a residential hospice facility where he can get the 24/7 skilled nursing care he needs. It has made a huge difference in his comfort level. Before Jack was transferred to Hospice care, he had nine separate hospitalizations since December 2011, including a week in PICU. Even with insurance, the family’s medical bills are crushing. His parents have tapped every resource at their disposal, family and friends have made contributions when they can, but the expenses keep mounting up. So many people have asked me what they can do to help, that I decided to set up this fund raiser. A few dollars here, another few there, and maybe we can ease the crunch a bit. Thank you all in advance. The love, support and prayers the family has received over the past three years have been incredible, and much appreciated.

Recently, Teresa went to visit Jack. When she came home, we thought it would be a great idea to have X Four Three host a special charity WOD to benefit the Lyman family. Sadly, Jack passed away this past Thursday, but the huge financial burden of Jack's illness is still is still felt. We look forward to seeing everyone on the 29th!!! Thank you.

Directions:

From Street Road, turn on to Johnsville Blvd. Then turn right on to Veterans Way. Follow Veterans Way all the way to the parking lot. The runway is a short walking distance from the parking lot.

WEEKENDS AND REST DAYS

Donna not letting a broken wrist get in the way of her training!

Officially starting this weekend X Four Three will not be posting WODs for the weekends. For the time being, our training split will be 5 days on (Monday-Friday) and 2 days off (Saturday and Sunday). However, Saturday classes will be held as a makeup class for one of the WODs that week. The WOD chosen will be at the discretion of the X Four Three training staff. This class will only be made available if there are multiple requests that week. The makeup class will be at 11am and will be by appointment only.

Just because there won't be any WODs posted on the weekend, doesn't mean that there occasionally won't be something of interest posted. Recipes, articles, and topics of discussion will be the things that will fill the space of the rest days on the X Four Three blog. Please feel free to share your thoughts, comments, feelings, and exercise and nutrition findings that you think others might find interesting.

WOD 9.6.12

The ESPN TV schedule for the 2012 Reebok CrossFit Games has been released!!! Check it out!


STRENGTH:

Deadlift

5 @ 65%, 5 @ 75%, 5+ @ 85%

Press

5 @ 65%, 5 @ 75%, 5+ @ 85%

*% is based off of 90% of your 1RM


MET-CON:

"Death by Burpees"

1 Burpee the first minute
2 Burpees the second minute
3 Burpees the third minute
etc...
Continue until you can not complete all burpees before the start of the next minute.

*The 10 minute mark must be reached. There is a 20 air squat penalty for every minute under the 10 minute mark. For example, if you stop after 7 minutes, there is a 60 air squat penalty that must be completed immediately as quickly as possible.

Post loads and reps for the third set and number of minutes/reps and squats to comments.

No Class on Labor Day

There will be no class on Monday September 3rd. I hope everyone enjoys their long 3 day weekend. Enjoy a beer or two and some BBQ and get ready to hit it hard on Tuesday!!!

WOD 8.30.12

Meet Christina! She got her first rope climb tonight!!! I see many more ascents to come!

STRENGTH:

Front Squat

1-1-1-1-1

Shoulder Press

1-1-1-1-1


MET-CON:

10 minute AMRAP:

3 Thrusters, 95#
3 Pull-ups
6 Thrusters
6 Pull-ups
9 Thrusters
9 Pull-ups
etc...

Post loads and total reps to comments.

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.

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 7.26.12/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.

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.

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!!!

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

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 7.10.12

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.