Paleo Lunch Tips

A little lunch time reading for everyone! I found an awesome article about making paleo friendly lunches for little kids and big kids alike to take to school or work. Check it out!!!

http://everydaypaleo.com/2012/04/03/school-lunch-ideas/

BRING A FRIEND (or two) SATURDAY 4.14.12

It's always more fun with a friend!

This Saturday, April 14 2012 will be Bring a Friend day at X Four Three!!! The class will be FREE, held at 11am, and will have the same structure as a normal X Four Three class.

We have a special WOD planned that not even the regulars have experienced yet! No need to worry about you current fitness level or unfamiliarity with any of the movements. The entire class will be dedicated to teaching everyone safe and proper form to ensure a fun and safe workout for everyone.

If you are interested, please email us at: xfourthree@gmail.com to let us know that you will be attending.
You can also R.S.V.P. on our Facebook page at: www.facebook.com/XFourThreeFitness

WOD 4.11.12

For time:

800m run
10 rounds of the couplet:
10 Pull-up
10 Ring dips
800m run

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WOD 4.10.12

5 rounds for time:

155# Deadlift, 12
155# Hang power clean, 9
155# Push Jerk, 6

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WOD 4.9.12

3 rounds for time:

30 Kettlebell swings, 1.5 pood
15 Toes-to-bar
10 Dumbbell Push press, 40#

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Omega-3 Fish Oil

Fish oil or omega-3 fatty acids are an important nutritional supplement that provide many health benefits. Why is fish oil so important? The two long-chain omega-3 fatty acids found in fish oil are EPA (eicospentaenoic acid) and DHA (docosahexaenoic acid) and they are extremely beneficial to us and play a large role in many ways, from controlling insulin levels to helping to maintain healthy brain function.


Not only is fish oil good for our brains and our insulin levels, it is also very important for heart health. Omega-3 supplementation has been shown to lower "bad" cholesterol and increase "good cholesterol." Fish oil has also shown its ability to slow the hardening of arteries and lower blood pressure. It also increases the flexibility of red blood cell membranes, which leads to improved blood circulation, as well as increasing the levels of clot-dissolving factors.


Omega-3s are great for reducing inflammation. When chronic inflammation occurs, your body is simultaneously healing and destroying the tissue at the sight of the inflammation. Heart disease, cancer, autoimmune diseases, and Alzheimer's are known to increase levels of pro-inflammatory markers. Omega-3s from fish oil prevent the production of these markers. Fish oil supplementation can’t prevent this inflammation, and it does nothing to stop the progress of inflammatory diseases or treat the causes of inflammation themselves, but fish oil can relieve the pain associated with inflammation. It is also great for creaky and achy joints! Think of it as WD-40 for humans!


According to Dr. Barry Sears of The Zone Diet, the daily recommended dosage is 5 grams. Now that is not 5 grams of fish oil. That is 5 grams of EPA and DHA combined. Some might say this is a somewhat high dosage for the average "healthy" individual. My response to that is to try taking in at least 3 grams a day for a few weeks and see how you feel. http://whole9life.com/fish-oil-faq/ is a great resource for any questions that might come up concerning fish oil supplementation. With all the positive effects of omega-3s from fish oil, the question you should ask yourself is not "Should I be taking fish oil?" It should be "Why am I not already taking fish oil?"

Photo from here

WOD 4.7.12

For time:

10 Squat snatches, 135#
2 Muscle-ups
8 Squat snatches, 135#
4 Muscle-ups
6 Squat snatches, 135#
6 Muscle-ups
4 Squat snatches, 135#
8 Muscle-ups
2 Squat snatches, 135#
10 Muscle-ups

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