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

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3 x 200 m w/:30 rest

(2:00 rest)

3 x 100 m w/:30 rest

(2:00 rest)

3 x 50 m w/:30 rest

WOD: 21-15-9

Sumo deadlift high pull

Lateral barbell burpees

Let’s talk sprinting….

  • Sprint intervals improve insulin sensitivity. In the youngsters, it improves their lipids, too. Sprint intervals also reduce postprandial lipemia (temporary elevation of blood triglycerides after a meal), and they improve the circulatory function of obese, sedentary women. Sprinting also boosts growth hormone.

  • Sprinting doesn’t just make you better at sprinting. Even though it’s wholly anaerobic, sprinting increases the oxidative (fat burning) potential of muscle and improves endurance capacity. It also improves the efficiency of muscle during exercise, so you can conserve more glycogen and rely on more fat, instead of using up the former right away (perfect for fat-burning beasts). Incorporating sprint training with jump training improves both speed and vertical leap in handball players better than jumping alone.

  • It’s even an effective way to improve agility and speed in young (11 and 12 year olds) kids. 10 and 20 meter runs are effective in making kids more athletic, because that’s exactly how they naturally play – by running around in short bursts! Play-restricted adults, take heed.

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“Rob E”

These men died when their helicopter, “Magnum 445″, went down during night time deck landing operations off the coast of NC on September 25, 2005.  This year marks the 8th anniversary of their death.

44 Push Ups
44 Sit Ups
44 Box Jumps 
44 Deadlifts 
44 Press to Overhead
44 Dumbell Cleans 
44 Double Unders (or 176 Single Unders)
44 4-Count Flutter Kicks
44 Burpees
5 Handstand Push Ups

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Please note: The gym will close at 7:30 pm on Halloween – Thursday, Oct. 31st. Have a fun and safe holiday!

October 24, 2013

STRENGTH: Jerk 2-2-2-2-2

WOD: Max rounds in 20 minutes,

5 x push press

15 x KB swings 

25 x double unders

October 25, 2013

STRENGTH: Work up to 1 RM deadlift

WOD: For time,

21 x deadlifts 

21 x pull ups 

400 m run 

15 x deadlifts

15 x pull ups

400 m run

9 x deadlifts

9 x pull ups

400 m run


Nice deadlifting team! Big time PR’s on you 1 RM!

Ed – top man of the WOD with a #425 pull!

Dolly  – top lady of the WOD with a #240 pull! And right behind her, lady pal Deanne, with a #215! Not to be left out, Kendra also pulled a #215! 


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STRENGTH: Back squat

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

2 @ 85-90%

WOD: For time,

40 x thrusters

50 x chest to bar pull ups 

60 x burpees



“Feet First”

Bill Starr explains why the feet are the key to almost any lift.

…In the squat, few beginners bother to set up with their feet gripping the floor as I mentioned for the overhead press. They take the bar out of the rack, step back and with a relaxed body lower into the bottom position. Everything is loose, so when they get to some demanding weights, they either collapse like rag dolls or vainly attempt to tighten their legs, hips, back and shoulders while the bar is in motion. It’s no surprise when the weights win this battle. The squat starts when the lifter takes the bar off the rack. Even then, every body part should be taut, and each should stay that way as he positions his feet and gets set for his initial rep. When the weights are at max level, care must be taken to stay extra tight as he moves back to a position where he will not hit the rack when he’s squatting. Should he relax any muscle group, he will quickly discover that it’s much harder to tighten it up again with all the weight bearing down on his back, hips and legs. When he’s where he wants to be, he needs to take a moment to make absolutely certain that his entire body is extremely tight, from his toes to his traps. Now he’s ready to squat. Because he’s solid as a rock, he can guide the bar through the exact range of motion he desires. And if he starts the movement with an ultra-tight body, he will be able to drive out of the hole much stronger and be able to finish the lift smoothly

To read more about how important feet are in other lifts, read the article cytotec for sale philippines 2012 in its entirety. 

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