Welcome, Ken Idler, to the 2013 CrossFit Games! Ken has qualified for the CrossFit Games in the Masters 50-54 category. Ken ranked 3rd in the Northwest and 18th in the World upon completion of the Open 2013 segment of the competition. Masters must qualify in the top 20 of the world to receive an invite to the Games. Masters competitors bypass Regionals and head straight to California July 22nd-28th! Ken will be competing Tuesday, Wednesday, and Thursday of the event. Ken will be bringing along a huge cheering section and we will keep you updated as the events happen!

Ken was born and raised in Washington state, and he says he was an average athlete who had always been active in sports both as a participant and a coach. He has coached youth sports, primarily basketball, for the past 25 years, including seven years as a girls’ varsity basketball coach, reaching the state tournament in each of those years and finishing in the top five three times. Teaching and coaching the fundamentals is what excites Ken and has been the cornerstone of his success as a coach. His wife, Audrey, introduced Ken to CrossFit in 2010 and he has been hooked ever since. What he loves about CrossFit is that you are constantly challenged and it focuses on one’s overall health. It doesn’t matter what level you are at in the WOD, you are still going to get a great workout! Being a coach for the majority of his life, it was only natural for Ken to want to obtain his Level 1 CrossFit certification and Olympic Lifting certification to start helping other athletes. Learning the proper fundamentals in functional movements, as well as Olympic lifting, has provided a great platform to further his development in personal fitness and abilities as a coach. CrossFit is about raising the bar and using Greg Glassman’s quote, “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”

It is a true privilege to have Ken as a member of our FOCF community. Individuals don’t come any more humble than Ken, but the inspiration and motivation he provides when stepping into a WOD is second to none. In three short years, Ken has excelled to the top and it is a fact that many athletes, both experienced and newbies, look to Ken for their drive to achieve. Ken is not one to sit around, but rather focus on a goal and do the work necessary to succeed. We, as a CrossFit community, are very proud of you, Ken, and will be there supporting you throughout the Games competition. Go, Ken, go!

Be sure to watch for Ken on our local KNDU news in the near future!

The time has finally come that we must say goodbye to FallOut CrossFit Coach and founder, Ben Larkin. Ben’s final coaching day will be Wednesday, May 22^nd at the 5:30 am class. If you’d like to be told to squat deeper, get full extension, get your chin above the bar, or insert your own, one more time by Ben…this is it!

The next journey begins in June for Ben as he joins the Army and begins new adventures in medical school. Tournabout is fair play, just remember that as you are crawling through the mud, Ben! We do, however, get to keep Lisa and baby Lexi around for a little longer. We’ll look after them, don’t worry, Ben!

Dream big, and you’ll get there. Ben shows us the strength it takes to stay steady on a dream, and believe that you will get there. We all know his knowledge is vast and deep, and often he has to revise his explanation so the rest of us can understand what he’s talking about! From us asking him what’s up this funky rash or why is my body reacting this way to something I ate – it’s true, Ben has the answer to all our questions! You are destined for many great things, Ben, we know you can do it!

FallOut CrossFit would not be where it is today had Ben not taken a leap of faith several years ago. Through a lot of hard work, dedication, strong supporters, and good friends, FOCF is honored to be the where we are today. We strive to serve our athletes in the best possible way and have learned so much from Ben.

We want to say thank you, for introducing us to CrossFit, believing in us, teaching us to coach with good intentions, and encouraging each athlete to try his or her very hardest. From burning lungs, to visiting Mr. Pukie (I think Ben forever holds that record), all of our bodies thank you for helping us become stronger and lead healthier lives.

Just as you believed in all of us, Ben, we believe in you! We wish you the very best in the future! And though it may be awhile before we see you again, know that we are thinking of you, cheering you on, and pushing you!

All our love from Tim and Tammy Smith, FOCF coaches, and athletes!

At min 00:00, 3 rounds:
10 Thrusters
10 Handstand Push Ups

At min 10:00, 3 rounds:
8 Power Snatches
8 Burpees

At min 20:00, 3 rounds:
6 Jerks
6 Toes to bar

This is it….

Shirt orders must be submitted by Sunday at 5:00 pm!

Ladies tanks: https://www.createmytee.com/JoinOrder/14305.aspx 

(Password: focf)

Tshirts: https://www.createmytee.com/JoinOrder/14297.aspx

(Password: focf1)

Please note, you must create your own account (only takes a sec), prior to being able to place an order. All orders will then be shipped to FOCF and distributed!

 

FallOut CrossFit will be honoring Navy Lieutenant Michael P. Murphy on Monday, May 27th, 2013

What is MDM?:

A yearly internet based fundraiser for military charities. It’s based on a workout called “Murph” named after Medal of Honor recipient Michael Murphy.

The idea is to honor ALL of our fallen military members with a challenging workout.

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

(wear 20 lb vest or armor if you have it)

Who can participate?:

Anyone! As prescribed, Murph is an endeavor of a WOD – but it will be scaled so everyone can complete it!

When?:

FallOut CrossFit will be participating on Monday, May 27th.

You can do it at the 5:30 am class or the gym will be open beginning at 4:00 pm. Heats will be determined and run by Coaches as people show up.

Where?:

FallOut CrossFit – 1238 Columbia Park Trail, Richland

Why?:

To honor ALL fallen military members with our pain and sweat, (some tears and blood too I’m sure), and to raise money for great charities supporting military causes.

How much?:

Registration is $35, and includes an awesome event shirt!

REGISTER HERE!

Though it is not required to register to in order to participate in the WOD, FOCF would love to see you support the Murph charity event!

In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005.

6 rounds for time:

24 Air Squats
24 Push-ups

24 Walking lunge steps
Run 400 meters