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

Mobility

Monday Night Yoga!

FallOut CrossFit is excited to announce a new class in Yoga for our athletes! The yoga class will be on Monday nights @ 6:30pm starting Monday, August 22nd. The Yoga will focuses on integrating breath and movement, awareness and alignment, and strength and flexibility.  Classes may include guided meditation, breath work, flowing yoga sequences, or restorative yoga postures. It is a great way to improve your mobility or relax and energize yourself for the coming work week. Yoga is not a substitute for the MWOD (mobility wod) as you will still need to pull out the lacrosse pain balls from time to time. But just like CrossFit, Yoga is infinitely scalable and you’ll be able to focus on your choice of a variety of goals. You may start to notice new faces, as we may also be hosting non-CrossFitters during these classes as well. Please welcome them to our gym and show them the same respect and courtesy as you would other FOCF members.

Instructor:

Sara Anderson is a acupuncturist & Yoga Instructor who’s excited about the opportunity to share yoga with FallOut CrossFit. Most importantly she is a former CrossFitter! She teaches Yoga at The Yoga Community in Kennewick in the Crossroads building and has her own acupuncture practice. I’m sure you’ll find Sara a great addition to FOCF.

Time:

Mondays starting 8/22/11 from 6:30PM – to 7:30PM

Suggestions:

Sara suggests bringing a yoga mat if you have one and a large beach towel to use as a prop for some poses.  If you practice yoga regularly and would like to use other props during the practice such a a block, strap, or bolster please feel free to bring those along too. But no equipment is necessary, so don’t be shy to jump right in!

Limited number of visits based on your FOCF memberships. Yoga visits count towards membership visits for the week. Additional Yoga visits are $12 paid directly to Sara.

  • Basic Members: 1 Day per Month
  • Bronze Members: 2 days per Month
  • Silver Members: 3 Days per Month
  • Gold Members: 4 Days per Month

Warrior Dash Success!

Congratulations to all the CrossFitters that completed the Warrior Dash in Northbend this weekend!!

From the looks of it, it was cold & rainy but it didn’t dampen the spirits of the warriors out there this weekend. Glad to see so many people enjoying their fitness! Who is up for the September race?! I’m sure it’ll be colder and wetter!

[youtube=http://www.youtube.com/watch?v=lKewdExgRh4&feature=player_embedded]

WOD: Monday

WU: 10 min squat hold test

WOD:

  • 10 Front Squats (FS)
  • 10 Push Ups (PUS)
  • 20 FS
  • 20 PUS
  • 30 FS
  • 30 PUS
    • Level III: 135/95
    • Level II: 115/75
    • Level I: <95/55

Some changes are coming to the website – you get an early post today! Enjoy. Site may be offline for the next 24 hours. Finished product may take some time but will be much more interactive!

Spiderman, Spiderman

M-Wod is Back for those of you that were missing it. Remember Mobility isn’t a warm up it another component to become an elite athlete. Adding it into your daily routine at home can do wonders to your ability to perform tasks with increased range of motion in the gym. And as well decrease your risk for injury and improve your Spidy Senses. Today we are introducing a new movement that most people may not of been aware of. If you didn’t make it into the gym for the WOD be sure the next time you are in to ask a fellow gym member how they climb walls! Watch Kelly “K-will-never-tap-out-in-a-man-hug-battle-first” Starrett in his MWOD episode 272 has he explains some ways to attack hamstring stiffness.

[youtube=http://www.youtube.com/watch?v=y0ayugSjKZA&feature=player_embedded]

WOD: Monday

  • 5 rounds for time
  • 10 wall climbs (modified if needed) III: rx II: 5 I: 5 modified
  • 10 toes to bar III: T2B II: K2E I: K2C
  • 20 box jumps III: 24/22 II: 22/20 I: 20 step ups

MovNat!

[youtube=http://www.youtube.com/watch?v=csWBf260ins&feature=player_embedded#at=120]

We live in a world today that can be likened to a Zoo! This is a concept that MovNat is putting out there. What is the Zoo? Let them explain:

The “zoo” is a modern, global and growing phenomenon generated by the powerful combination of social conventions, technological environment and commercial pressures. Increasingly disconnected from the natural world and their true nature, zoo humans are suffering physically, mentally and spiritually.

Are you experiencing chronic pains, are you overweight, do you often feel depressed or do you suffer from frequent illnesses and general lack of vitality?

These symptoms indicate that you are experiencing the zoo human syndrome. Modern society conditions us to think that this is normal and unavoidable.

We don’t think so. Our true nature is to be strong, healthy, happy and free.

We have designed a complete program that empowers zoo humans to experience their true nature.

It is called MovNat.

These were the gyms of old!

WOD: Wednesday

  • Overhead Squat 1rep max
  • WOD: 3 Hang Power Snatch, 3 Overhead Squat
    • Every minute on the minute for 15 minutes
  • III: 115/85
  • II: 95/65
  • I: < 75/45

Finisher: 5 minute max effort double unders or single unders

Therapy Solutions

These guys are just down the street from us, and after the move they will be even closer! 1455 Columbia Part Tail, Ste 102, Richland, Wa, 99352. I went and met with Sara today the owner of Therapy Solutions, where one of their focuses is on myofascial release. While foam rolling is great and offers benefits of its own it is worth it to have it done by a professional. TherapySolutions is a privately owned physical therapy and rehabilitation clinic that has been in operation since 1999. They offer more then myofascial release. They are a full service physical therapy solution & they take a well rounded approach to the care of their patients focusing on the patient as a whole and integrating many aspect of health and wellness to provide an integrative, holistic and individualized program for their patients. Check out there website or give them a call.

WOD: Monday

Burgener Warm up

50 spider to crab

  • 4 Rounds for time of:
  • 400M Run
  • 10 Hang Power Snatches
  • 20 Wall Balls (20/14)
  • III: 95/65
  • II: 75/45
  • I: <55/35

WOD: Tuesday

  • 50 OHS squats PVC, 800m run
  • 1 min each station 1 min rest after all rounds
  • 3 rounds of:
    • double unders
    • OHS – 95/65 75/45 55/35
    • KBS 53/35 35/20 20/12.5
    • DB Cleans 35/20 20/12.5 12.5/7.5
    • sit ups
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