FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

How much do you work out?!?!

This question goes both ways for the CrossFitter. We look at the individual that tells you about your their 2 & 1/2 hour workout with amazement and them the same reaction as we tell them ours was just 8 minutes. So this brings me to blog entry by Seth Godin, “Hard Work vs Long Work“. Hard work is, well, hard and people tend to shy away from it. How many times have you been telling a friend or family member about CrossFit and they ask, “why do you do that to yourself”. Because Hard Work pays off, while those doing Long Work tend to do so because the can’t fail. All you have to do is show up. It’s a lot easier to go and spend an hour on the elliptical and say you went to the gym, then come here and train. You can come in and fail your lifts, not get full range of motion, or maybe just have a bad day. You’re not guaranteed to have a PR day everyday when you come in to train but in the long run “no matter how much long work you do, you won’t produce the benefits of hard work unless you are willing to leap.”

WOD: Tuesday

  • 4 Rounds for time:
    • 10 Deadlifts
    • 400m Run
    • 40 Sit ups
  • III: 265/185
  • II: 225/135
  • I: 185/95

WOD: Wednesday

  • 4 Rounds:
  • 30 second AMRAP of plyo push-up (rest 30 seconds)
  • Jumping “Helen” (10 min cap)
  • 3 Rounds for time of:
    • 50 Double-Unders
    • 21 Kettlebell Swings
    • 12 Pull-ups
  • Post – 5 min of hanging L-Hold

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