Geeze! If I was really smart I would find away to update this while I’m on the road. But I’m not. Here are the WODs and Pics for Wed, Thurs, and Fri.

Fri WOD:

AMRAP 20 minutes

12 Thruster 65#/45#

10 Pullups

Thur WOD:

ME Shoulder Press

5-5-5-5-5

Wed WOD:

ME Backsquat

5-5-5-5-5

Thanks Tammy for bringing up the fact that I didn’t say anything about a sign up fee for Fight Gone Bad. Yes, there will be a fee to participate, $20 and all the money will be donated to FGB. If you didn’t know I am in seattle now for a wedding, and should be back on Sunday. I will update the blog when I return.

Remember to bring your friends into the gym as there is only little over a week left for free workouts. Be sure to bring them on August 31st, the last day for free workouts. Except this is also the day that we will be having the preliminaries for our Helen Challenge. Also there will be another prize for people with FGB IV also. With that here are the details for both!

FallOut CrossFit Helen Challenge:

3 Rounds:

400m Run

21 Kettlebell Swings

12 Pullups

**THIS CHALLENGE IS OPEN TO ALL LEVELS**

The CHALLENGE: How FAST are you AND how much can you IMPROVE in 8 weeks?
Qualifying Day:     Monday August 31st – All Classes
Finals Day:     Monday October 26th
Entry Fee:     $20
Prize:     1st 2nd 3rd place price win part of the pot!
Winner:     Prizes for both most improvement and fastest times!

Prelims: August 31st, All Classes

Finals: October 26th

How the Challenge Works

1.     GET REGISTERED – get your name on the list and pay the $20 entry.

2.     SET YOUR BASELINE – August 31st is the prelims.  Set your baseline “Helen” time.  This will be the time off of which we will calculate your improvement.

3.     TRAIN – CrossFit for 4 weeks with the intention of improving your “Helen” time.

4.     SHOW UP for the FINALS – October 26th.  Go for YOUR best “Helen” time!

** PRIZES will be awarded for:

¨       Most improvement – 1st, 2nd and 3rd place in women’s and men’s divisions.

¨       Fastest times – 1st, 2nd and 3rd place in women’s and men’s advanced divisions.

Rules:

-          You must choose the category you are going to compete in and STAY in that category for the finals

-          Only full range of motion reps will count! This mean KB over head and head thru, and chin over bar. These reps will be judged. No cheating.

-          You must be signed up for a membership in order to be eligible for prizes.

-          Rankings for TIME:

o        There will be one master list ranking participants based on time

o        Your TIME rank will be based on your performance within your category.

o        Categories will be listed in the order Advanced, Intermediate, Beginner.  This means that all Advanced category finishers will be ranked above all the Intermediate category finishers, who will be ranked above all Beginner category finishers.

o        For example, if you compete in the intermediate category, the best ranking you can have is one below the lowest in the advanced category.  So if there are 6 people in the advanced category, your ranking, if you are the fastest intermediate, is #7.

-          Rankings for IMPROVEMENT:

o        There will be one master list ranking participants on percentage improvement.

o        This list is NOT categorized.  Your category has no bearing on where you finish on this list.

o        For example, if you compete in the intermediate category, and you have the highest percentage of overall improvement, you would be ranked #1.

Fight Gone Bad IV:

OKAY! So this needs to be big, and you guys are the ticket! So, yesterday I’m sure you all noticed that I printed out some donation forms, and a form that gives a description of what the heck this thing is. Thanks to Joey for putting that together! There will be two prizes awarded. Bigger emphasis on new clients.

• Everyone put there name in the upper right hand corner on the back of the information sheet.
• Tell people to bring this into the gym with them, when they come in for FGB
• The person who get the most people signed up for a membership in the month of Septemeber will receive $250 (must be atleast #5 – 1 year memberships)
• The person who brings in the largest donations – receives one free month of membership and a free t-shirt (when we get them)

Everyone get out there and recruit! We want to be to capacity!!

WOD:

Periodically I will comb through the archive for great article. Some will be inspiring, some informative, some may be just crazy. Today’s article is about preparedness. Now not everyone is a Marine. I most certainly am not. But anyone in the military will tell you that it is not an easy job. For me it is a job that demands the utmost respect. This article is about the concept of fuctional fitness. Which is why we all train using CrossFit as our primary means to develop our fitness goals, whether it be elite fitness or being able to play with your kids for hours on end.

“Marines are athletes. Their preparation for combat is not
unlike a collegiate or professional athlete’s preparation
for his of her sport. There are some key differences of course. Marines do not know the exact
game they will be playing and they do not know the climate for the game. They do not know the
rules. Marines do not even know when they will be “playing.” However, these factors only
make preparation more difficult for combat as compared to preparing for a season of sports.
Many of the unknown (and unknowable) factors reinforce an argument that Marines need a
general purpose sort of fitness—a fitness that is based on the functions of combat operations.”

This is in the context of a Marine, but this isn’t just true for them. Functional Fitness is for everyone in everything that we do from grocery shopping & picking up your kids, to running a marathon or deadlift 3 times your body weight. The author of this article also defines functional fitness very well.

““Functional exercise” involves multiple planes and multiple
joints. Most human action (work) seems to involve a relatively
limited number of fundamental movements (such as lifting,
pushing, pulling, throwing, and locomotion). However, many
exercise routines (especially weight training or body building
as it is popularly practiced) follow a “reductionist” approach
that strives to de-construct a movement in order to apply
focused stress on a singular joint and muscle group.
Unfortunately, the human body does not work that way. The
body works together as a system and exercises that serve to
de-construct what are essentially irreducible (though
admittedly complex) movements, can create imbalance,
unnatural stress on muscles and joints, do not generate an ideal
adaptive response, and most importantly do not mimic the
reality that the Marine athlete will experience. The key to
functional exercise is integration. It’s about teaching all the
muscles to work together rather than isolating them to work
independently.”

Read through the article and as you read think of how this applies to you in your life. And how you can get this most of your life through a functional fitness program.

Functional Fitness Concept

This week we will testing out an idea:

For each daily WOD there will be 3 levels (I,II,III). Level I will be novice, Level III is prescribed, Level II somewhere in between. These will be pre-programmed scaling, and when you come in you will have to pick one to do. There will be not in-between scaling of the levels, if you think Level II is too hard, but Level I is too easy, then you do Level I faster!! That will make it harder! Make sure that you choose a level that you can finish the WOD in. You will not be allowed to step down a level once the WOD is started. You will either have a really slow time to allow for form (this would be bad, your power output would suffer severely), or you will end the WOD prematurely, those are your options. So choose wisely! With that said…

WOD:

5 Rounds for time:

Friday we did our first ME here at FallOut CrossFit. Thanks to everyone that made it. We were working on Deadlift today. Everyone had great weight and congrats to those who impressed themselves with what they were capable of lifting off the floor! The object of this lift is to help generate strength. You should not be able to do a 4th rep on any of these sets. This weight should frighten you!! But we don’t want to sacrifice safe form though either, so keep that in mind. We also got to play with the rowers, with everyone give it their all for 500m.

The gym is coming together and is for the most part fully operational. Keep an eye out for morning classes to be starting here soon. I have some things to work out and then I’ll get those going asap. Thanks to Joey for putting together a great flier that I’ll make available to everyone to get out the word for FGB IV. I believe they have already raised over $200 bucks! We got to hit the streets ask everyone you know to donate even $1 and we will make a difference.

WOD -

500m row for time

Max Effort Deadlifts

3-3-3-3-3