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

From the Blog

Lipo-Suction vs Hard Work

Why workout when you can just suck out the fat. Downside is though when you suck out the fat, you still don’t have any muscle and therefor still won’t look in shape. But today it is all about the now and the quick and the EASY! Recent research has shown that people who do get “sucked” will regain the fat in a new area. So the body finds its equilibrium again, the only way to change your body composition is to change your habits. Check out the article from our friends at The Human Lab & The Metabolic Gastronomer.

“1. Exercise routinely, whether it be with variable intensity workouts, yoga or playing around.
2. Eat your veggies. Until you’ve come to the point where you eat more veggies than fruit and you’ve discovered how to make broccolini taste like candy, you haven’t eating enough veggies.
3. Forget the starch. Remember how we were taught that a balanced meal contains a protein, a starch, a gravy and a little pile of veggies? Well forget that and get after your veggies (potatoes and corn are not nutritious enough to be considered REAL veggies).
4. Enjoy variety. Don’t deny yourself the opportunity of enjoying international flavors. For example the Asian cultures have mastered the art of cooking delicious vegetables as have Texans with meat. Go out and learn the tastes of new foods. Before you know it a box of cereal will become completely foreign to you.”

WOD: Thursday

Jump Squat 30/20/10
Mountain Climber (each side =1) 10/20/30

5 rounds for time
4 walking lunges
7 dumbbell cleans
4 walking lunges
7 dumbbell front squats
4 walking lunges
7 dumbbell push presses
4 walking lunges
7 dumbbell split jerks
DB in each hand
III: 35/20 II: 20/12.5 I:12.5/7.5

WOD: Friday

death by 10 meters for 12 min
10 meters on the min. Every minute, add 10 meters.  Set up 2 cones 10 meters a part, and add one return trip each minute on the minute… Either way, you are to add 10 meters each round until you can no longer continue.

rest until recovered then

100 Double Unders (II: 3x SU I: 2x SU)
800m Run (I: 400m)
1,000m Row
800m Run
100 Double Unders
10 Muscle ups or 30 Pullups & 30 Dips (negative or box)

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