Friday, September 28, 2012

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!!!

WOD 9.28.12

Christina mastering the rope climb!


10 minute AMRAP:

400m Run
15 Push Presses, 115/75

From The Outlaw Way

Post time to comments.

Thursday, September 27, 2012

WOD 9.27.12

STRENGTH:

Shoulder Press:

3 @ 70%
3 @ 80%
3+ @ 90%

*% based off of 90% of 1 RM.

MET-CON:

"Frangie"

For time:

21 Thrusters, 95/65
100 Sit-ups
15 Thrusters, 95/65
100 Squats
9 Thrusters, 95/65

Post time to comments.

Tuesday, September 25, 2012

WOD 9.26.12

STRENGTH:

Deadlift

3 @ 70%
3 @ 80%
3+ @ 90%

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


MET-CON:

3 rounds for time:
compare to WOD 7.24.12

10 Turkish get-ups, 24/16kg
10 1-arm squat snatches, 24/16kg
10 1-arm overhead squats, 24/16kg

*do each movement as follows, 5 reps with the right arm, 5 reps with the left arm.

Post loads and time to comments.

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.


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.
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!!!

WOD 9.25.12

SKILL/STRENGTH/CONDITIONING:

EMOM for 5 minutes:

Odd minutes:
2 Squat snatches

Even minutes:
2 Handstand push-ups

MET-CON:

5 rounds:

200m run
10 Squat cleans, 135/95

*rest 90 seconds after each round.

Post total working time to comments.

Monday, September 24, 2012

WOD 9.24.12

STRENGTH/CONDITIONING:

Sled pulls
4 x 100m, sled weight plus 75/55# of plates

MET-CON:

4 rounds:

1 minute AMRAP:
Box jumps, 24/20"

1 minute AMRAP:
Thrusters, 75/45#

Post total reps to comments.