FallOut CrossFit – Exercise Fitness Training

Changing Lives One Workout at a Time

  • Members Login

    Schedule Classes Here

  • Stay Connected

  • Testimonials

    “Who would have thought you and your program would be my golden ticket to health.” – Michele

    “After finally getting on board with the diet in February, I really started seeing results. I lost 35 lbs and am fitting into a size I haven’t seen since high school.” – Michelle

    “Even though I fear the workout, I am making amazing progress!” – Elinor

  • MEAL IDEAS


  • Travel WorkOuts

  • FallOut CrossFit Archives

Archive for October, 2009

« Previous Entries
Next Entries »

Why do you do CrossFit?

Posted by mblarkin on October 21, 2009

And when did you get hooked?!

When did you get hooked on CrossFit? I was hooked after the first workout, filthy fifty! I got turned onto CrossFit by a friend on the east coast who uses it to train for the Olympics! Now I won’t be, nor do I plan to compete in the Olympics, but if its working for her then it had to help me out with my athletic goals. I haven’t looked back since. I see friends today who I haven’t seen in years and they wonder where the old Ben is. The little skinny, ok I’m still skinny, kid has gone. I have become stronger, & faster then ever before. Not only is this stuff seriously fun and challenging, but it’s really doing something, this is a program that works wonders!

Why are you hooked on CrossFit – was it a particular workout? Is it because you are better in your sport? Have you lost weight? Was it the community cheering you on at a challenge? What was your ah ha moment?!

Level III -135/85# Level II – 115/65# Level I – 45/35#
Power Snatch – 10/8/6/4/2

Double Unders 50/40/30/20/10

 Power Snatch – 10/8/6/4/2

Double Unders 50/40/30/20/10 or

2x Single Unders

 Power Snatch – 10/8/6/4/2

Single Unders 50/40/30/20/10

Posted in Uncategorized | Tagged: , , , , |

Injuries

Posted by mblarkin on October 20, 2009

Do you let them stop you?!

Sooner or later if you involve yourself with any physical activity there is the potential risk for injury. So what happens if you get injured? Do you stop working out? I would suggest no, based upon the extent of your injury of course. But for most people this just means pro-active with your workouts, and being able to substitute certain movements for others. Even if that means just coming into the gym and working on flexibility issues that you may have over looked while you were going full steam ahead. This may be a great time to focus on areas that you are weak in. Don’t use an injury as your excuse to not workout, you’ll be amazed at what you can still do while injured. Thoughts? Comments?

Nice Work Today Dan with your first WOD!

WOD: 30 Squat Clean & Jerks

Level III -155/100# Level II – 115/75# Level I – 65/45#
30 Clean & Jerks
 30 Cleans and Jerks
 30 Clean and Jerks

.

Posted in Uncategorized | Tagged: , , , , , |

New Website!

Posted by mblarkin on October 15, 2009

HUGE THANKS TO MELANIE!! Looks Awesome :)

We got a new look to the website and a great feel. Please everyone leave a comment and thank Melanie for a great job! The website will be getting some new content soon as I write it, with some good links to resources that will only help improve your overall knowledge of your own health. This website is for YOU! Please email any comments that you have about what you would like to see on the site and what you don’t like on the site. We want to make it as informative and easy to navigate as possible. It will always be a constant work in progress…

Do you know what you aren’t good at? This is often more important then knowing what you are good at!! This is why I don’t tell people the workout before they get here. People have the uncanny ability to pick and choose what they want to do. And they always choose things that they are good at over things they aren’t. If you knew if was a day of running or HSPU would you avoid it or come in and get better. The best way to improve at something you suck at is to “Just Do It”, where have I heard that before? I know it’s cheesy but it’s the truth. Lets hear it – what are some of the things you need the most work on? Maybe you’ll see it pop up in a workout soon!

WOD:

Level III – 5 rounds 135/85# Level II – 5 rounds 95/65# Level I – 3 rounds 45/28#
15 Deadlifts

12 Hang Power Cleans

9 Front Squats

6 Push Jerks

 15 Deadlifts

12 Hang Power Cleans

9 Front Squats

6 Push Jerks

 15 Deadlifts

12 Hang Power Cleans

9 Front Squats

6 Push Jerks

.

Posted in Uncategorized | Tagged: , , , |

imPressed!

Posted by mblarkin on October 15, 2009

NO, NO, NO, NO!! This is not what we are working towards at this gym!!

Where in any context would anyone think that this is conducive to living and being able to perform at a high athletic level? Ladies don’t worry you will not be some muscle bound person walking down the street saying “where’s the beach” flexing and pointing towards the yakima river! We do use weight very regularly in our workouts, but also we have days that are dedicated solely to strength. These days should be just has difficult has our Fran days, these days should crush you too!!! These are just as important as your metcon workouts  Don’t think these days aren’t beneficial for you, they will only make you metcon day weights seem lighter over time.

WOD:

Press: 1-1-1-1-1

Push Press: 3-3-3-3-3

Push Jerk: 5-5-5-5-5


Posted in Uncategorized | Tagged: , , , , |

Lazy? Find some inspiration!

Posted by mblarkin on October 15, 2009

Yes, I know no excuses Ben. Get these posts up! K, so here they are for Monday, Tuesday and Wednesday!! There will be no cute words of wisdom for these, okay maybe, I’m trying to be inspiring here!

What inspires you? This is a question every at this gym needs to ask themselves, and every new person thinking of coming in too. What makes you work hard, and dig deep? What drives you in terms of your fitness and CrossFit? I’m constantly reminded to think big when I see new students in the gym. I want to make CrossFit a staple in the Tri-cities, a household name. But I’m also humbled when I think of the new student entering this gym, because it’s SCARY to walk in this place. Maybe you have never seen someone do a kettlebell swing before. Maybe you have never done Olympic lifts. Where are the mirrors and televisions? Why is there a puke bucket and not to mention where are the cable machines? For people to step outside their comfort zone, walk into CrossFit gym and have group of strangers cheering them on to finish the workout. Not to mention something that requires, at its core, NOT looking good at the end of the workout of the day — I am constantly impressed at people’s courage and re-inspired by new students that walk in the door and take on FallOut CrossFit. Despite your fears, know that there is something bigger is out there on the horizon for us all!

WOD: for time!

Level III Level II Level I
45 Double Unders45 Squat Cleans 135/85

45 Ring Dips

45 Double Unders

 45 Double Unders45 Squat Cleans 95/65

45 Dips/ box dips

45 Double Unders

 15 Single Unders30 Squat Cleans 28/18

30 box dips

15 Single Unders

.

Posted in Uncategorized | Tagged: , , , |

« Previous Entries
Next Entries »
 
CALL TODAY 509-735-0340
contact@falloutcrossfit.com

"CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams,
military special operations units, champion martial artists, and hundreds of other elite
and professional athletes worldwide." - CrossFit.com

FallOut CrossFit Logo