Donate Today! We will all be performing a workout on September 26th 2009. You can do a flat donation or if you know someone at the event make a pledge to donate $ per point. Either way your contribution will make a difference. The workout is as follows:

In… this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

* Wall-ball: 20 pound ball, 10 ft target. (Reps)
* Sumo deadlift high-pull: 75 pounds (Reps)
* Box Jump: 20″ box (Reps)
* Push-press: 75 pounds (Reps)
* Row: calories (Calories)

* The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Donate by clicking on this Link: FallOut CrossFit donation page

Good work today everyone! Everybody wasn’t very happy with me after Wednesday’s WOD to come and see OHS, but that is just how the Paleo cookie crumbles!! Everyone pushed thru and we even saw some smiles on the faces during the burpees!! Always a crowd favorite. Welcome Gina, great job on your first WOD. Hope to see you in here when you can. Today we started putting together the rowers so we’ll be using them today!! So if you guys are taking the weekend off already shame on you!! It starts tomorrow! This weekend everyone make an effort to get one person to donate to FGB IV, this is a great way for us to help out some people and a good way to let people now about us in the Tri-Cities.

WOD:

21-15-9

OHS & Burpees

95lbs men

65lbs women

If you were here last night you realized you had some shoulders and an upper back!! Good job Matt, with leading the 5:30 group this evening. Thanks to Cori for bringing a new CrossFit victim last night, welcome to CrossFit Lavell!! Hope to see you in here crushin’ WOD some more. If you haven’t heard, we got our rowers delivered today!! Hells yes!! So we’ll be getting those put together soon and getting them into a WOD here shortly!! Just as a reminder you can check out FallOut CrossFit on Facebook, just search for us. Make sure to check out the Helen Challenge, more details to come. But, the individual who shows the greatest % change 3 months from our baseline day August 31st will win some MONEY! Expect a $20 registration fee or something like that, and be even more ready to get better! Also make sure you are out there promoting FGB IV. See the link on the left hand sidebar. You can donate online or print out the PDF for people. For an extra challenge have people pledge money per point that you complete. We are going to try and raise $5,000 to support the Wounded Warrior Project and Athletes for a Cure. Please help us support this worthy cause!!

WOD:

5 rounds for time 95#/55#

5 presses

10 push presses

15 push jerks

What is CrossFit? A question that I am asked at least once a day, for those reading this you only need to click http://www.crossfit.com/cf-info/what-crossfit.html and read an official definition, but for those with whom I meet offline I give this definition, “constantly varied, high-intensity, functional movement,” which I must credit to Coach Glassman (founder). First of all, what does this mean to the average person, and how does this correlate to those already CrossFitting? The answer is in its application. The application of CrossFit is why we CrossFit, and why people should CrossFit. Functional movements correlate to the obvious functionality that we endure everyday in life – real world application is what CrossFit provides. The movements that are drudgingly preformed in “globo-gyms” carry no real world application, because even if the movement is something capable of being performed outside of the gym the functionality is not tested with intensity. CrossFit teachers how to apply functionality in all circumstances, regardless of the mental and physical strain associated with that task. Those who have not tried CrossFit will benefit from the application that CrossFit teaches, and for those who have been CrossFitting – CrossFit allows for unmeasured improvement and ability. I urge the novice and the elite, to view the CrossFit gym as an opportunity for improvement in all aspects of life, because the trials that are prescribed, endured, and accomplished there are experiences that can be applied with confidence.

Written by: Matt Petersen

Today we got to test out our new pullup bars. And I must say they are pretty stout! We had to get a few people to make sure they had the waiver signed before getting on this structure but when all was said and done we had 8 people pulling on this thing with no problem, and plenty of room for more to hop on!! I have to apologize to some who got a taste of CrossFit hands, I hadn’t quite got around to sanding and painting all of the bars. I will be getting that done prior to another 100+ pullup session on these. Definitely works the grip with these 1&1/4″ pipes. As a side note I made some of those cookies last night. And OMG! They are delicious and for having no gluten in them, an excellent treat option! Tread lightly with these though, that 1/4 cup of honey is quite a lot. So one cookie after a full meal with all your protein, vegetables, and a good source of mono-unsaturated fats would not have such an effect on your insulin levels.

Most of you have already had a week with the Matts. I want to welcome Tammy to the team of assistant trainers here at FallOut CrossFit. You will see the people helping out around the gym and offering up some advice and cheering you through your WODs. Their backgrounds are diverse and will help make FallOut CrossFit a staple gym in the Tri-Cities area. Trevor White will also be accompanying the team when we start offering morning classes. Please welcome them as trainers and know that this is a learning process for everyone. Any critism or praise can be directed at me by email me  at ben.larkin@falloutcrossfit.com

Once a week or so there will be articles posted by me and the training staff focusing on an aspect of CrossFit. If there is something you want to learn let us know so we can get it up for you. Be sure to also check out the Nutrition webpage. Laura Blount will be helping to maintain the information on there. With everything ranging from how diet effect your health and certain disease states, to recipes that I would encourage all to try out.

Today’s article was written by Matt Petersen. Please take a look at it and offer any feedback you can.

WOD:

5 rounds for time

21 pullups

12 wallballs 20#/14#