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

September 26, 2013

STRENGTH: OH Squats 4 x 5, progressively load the bar


WOD: “Annie”


Double Unders

Sit Ups


Introducing the LuRong Living Challenge

Introducing FallOut CrossFit as a LuRong Lving Challenge Participant



What is the Challenge?

The LuRong Living Paleo Challenge is a proven system for creating life transformation and improved performance. The 2nd Annual LuRong Living Paleo Challenge gives you and our affiliate the structure, technology, motivation, education, competition, and accountability to see real and quantifiable results. Compete as an individual, and as an affiliate team (we need 20 people to be able to be a ‘team’) against CrossFitters Nationwide, for your opportunity to claim your share of the more than $100,000 Challenge Prize Purse.

How does the Challenge work?

During the 8 week Challenge you will be earning points through tracking your diet, performing 10 Challenge WODS, tracking personal goals, trying new Paleo recipes, and ultimately making improvements in your body measurements and performance. We will release the WODs throughout the challenge and athletes will record their results in the Challenge system. Affiliates will be judging the WODS according to our standards, and validating the entries in the Challenge system.

Affiliates will also take before and after body measurements which will be recorded and validated in the system. Throughout the challenge athletes will be tracking how CLEAN their diet is for each of 6 time periods for each day of the challenge. Each Challenge WOD has 3 Skill levels so you are sure to have an option that will be appropriate for you and to challenge you to go farther, push harder, and dig deeper. Each of the workouts during the course of the Challenge will have 3 Levels of Difficulty to choose from: Level III, Level II, or Level I. Level III (L3) is the most physically demanding and Level I (L1) is the least. You can complete each of the first 3 WODS at whatever level you choose. Then in Phase 2 of the Challenge, you must perform each of the 3 WODs at the same level you did them in the first Phase. WOD 8 must be completed at the same Level as WOD 1, WOD 9 must be the same as WOD 2, and WOD 10 must be the same as WOD 3. This will give a statistical comparison for improvement, thus creating improvement rankings resulting in being rewarded improvement points.

It doesn’t matter if you have no experience with the Paleo diet. The Challenge will provide you with educational articles, nutritional tips, and paleo recipes to help you establish a new lifestyle.

Who should join the Challenge?

The short answer is simple: every single one of you. From the elite athlete to beginners, everyone will be able to compete, contribute, and see results. The Challenge utilizes a weighted scoring system which awards points for diet, performance, body composition improvement, performance improvement, and lifestyle. Therefore, it is truly anyone’s crown to win. All experience and skill levels can equally compete as individuals and contribute to their team scores at the same time.

The Challenge will provide educational articles, nutritional tips, and paleo recipes to help everyone establish a new lifestyle.

Nobody is too old, too slow, or too out of shape. Neither is anyone too strong, too healthy, or too advanced for this Challenge. Elite athletes can check their pride at the door. Beginners can overcome their fear. Everyone owes it to themselves to take the Challenge.

There are 6 Divisions designed to keep the playing field level for athletes.

Division Age
Men’s Open 18-39
Women’s Open 18-39
Men’s Masters 40-49
Women’s Masters 40-49
Men’s Masters+ 50+
Women’s Masters+ 50+

So, grab your CrossFit friends for a challenge you won’t forget. After all, somebody has to win all the prizes in the $100,000 Challenge Prize Pool.

It is common agreement across the nation that the CrossFit Opens is a fun time of year, but only a select group of a gym’s total population is interested or engaged in the workouts. Additionally, standard local Paleo Challenges only appeal to those who are newer to CrossFit or have the most to improve. This Challenge provides an opportunity for both sides of the spectrum to unite and compete side-by-side. The ability to compete as an individual and as a team provides both the personal motivation and the team accountability to help push your members through the Challenge.

There are prizes throughout the Challenge specifically designed to motive different members. The Affiliate Grand Prize Winner, top Affiliate finishers, and Individual Champions all reward the individuals and teams with the highest overall scores. Those scores are based on the weighted scoring system described above, so everyone who registers will have the opportunity to win prizes.

This Challenge is also perfect for those who haven’t yet jumped into CrossFit. Encourage your members to grab their friends who have been on the fence to join your affiliate and your team for the challenge. This is a great opportunity to build your client base with new members and to ensure that their first experience with CrossFit is a good one with community and life transformation.

How much does it cost to participate in the Challenge?

The registration fee for all athletes who are participating is $50. Quite possibly, could be the best, life changing money you’ve spent. This Challenge is like none other.

How do I get registered?

Go to the LuRong Living Challenge website and register as an athlete. You will be prompted to select the state of Washington and then choose FallOut CrossFit.

Are you ready to make a change?

To check out the challenge and all the awesome support you will get during this challenge, be sure to visit the Lurong Living Challenge website!!!








March 12, 2013

Take 15 minutes to build to a heavy, but not necessarily 3RM, 3-rep Deadlift.

Three rounds for time of:

 400 Meter Run

30 Kettlebell Swings

15 Hand-Release Push-ups





The Science of Massage

Inevitably we’ve all experienced sore muscles after a workout. Not only does a post WOD massage feel good, but it is also good for you as it reduces pain and aids in the reduction of inflammation. Recently researchers have discovered what happens when a masseuse works on those sore body parts:

How Massage Heals Sore Muscles

By Nicholas Bakalar, The New York Times

A massage after vigorous exercise unquestionably feels good, and it seems to reduce pain and help muscles recover. Many people — both athletes and health professionals – have long contended it eases inflammation, improves blood flow and reduces muscle tightness. But until now no one has understood why massage has this apparently beneficial effect.

Now researchers have found what happens to muscles when a masseur goes to work on them.

Their experiment required having people exercise to exhaustion and undergo five incisions in their legs in order to obtain muscle tissue for analysis. Despite the hurdles, the scientists still managed to find 11 brave young male volunteers. The study was published in the Feb. 1 issue of Science Translational Medicine.

On a first visit, they biopsied one leg of each subject at rest. At a second session, they had them vigorously exercise on a stationary bicycle for more than an hour until they could go no further. Then they massaged one thigh of each subject for 10 minutes, leaving the other to recover on its own. Immediately after the massage, they biopsied the thigh muscle in each leg again. After allowing another two-and-a-half hours of rest, they did a third biopsy to track the process of muscle injury and repair.

Vigorous exercise causes tiny tears in muscle fibers, leading to an immune reaction — inflammation — as the body gets to work repairing the injured cells. So the researchers screened the tissue from the massaged and unmassaged legs to compare their repair processes, and find out what difference massage would make.

They found that massage reduced the production of compounds called cytokines, which play a critical role in inflammation. Massage also stimulated mitochondria, the tiny powerhouses inside cells that convert glucose into the energy essential for cell function and repair. “The bottom line is that there appears to be a suppression of pathways in inflammation and an increase in mitochondrial biogenesis,” helping the muscle adapt to the demands of increased exercise, said the senior author, Dr. Mark A. Tarnopolsky.

Dr. Tarnopolsky, a professor of pediatrics and medicine at McMaster University in Hamilton, Ontario, said that massage works quite differently from Nsaids and other anti-inflammatory drugs, which reduce inflammation and pain but may actually retard healing. Many people, for instance, pop an aspirin or Aleve at the first sign of muscle soreness. “There’s some theoretical concern that there is a maladaptive response in the long run if you’re constantly suppressing inflammation with drugs,” he said. “With massage, you can have your cake and eat it too—massage can suppress inflammation and actually enhance cell recovery.”

“This is important research, because it is the first to show that massage can reduce pro-inflammatory cytokines which may be involved in pain,” said Tiffany Field, director of the Touch Research Institute at the University of Miami Medical School. She was not involved in the study. “We have known from many studies that pain can be reduced by massage based on self-report, but this is the first demonstration that the pain-related pro-inflammatory cytokines can be reduced.” she said.

Getting a massage from a professional masseur is obviously more expensive than taking an aspirin. But, as Dr. Field points out, massage techniques can be taught. “People within families can learn to massage each other,” she said. “If you can teach parents to massage kids, couples to massage each other. This can be cost effective.”

Dr. Tarnopolsky suggests that, in the long run, a professional massage may even be a better bargain than a pill. “If someone says “This is free and it might make you feel better, but it may slow down your recovery, do you still want it?” he asked. “Or would you rather spend the 50 bucks for a post-exercise massage that also might enhance your recovery?”


Source: http://well.blogs.nytimes.com/2012/02/06/how-massage-heals-sore-muscles/

Life Long Sport

Like all good CrossFitters, you know that physical activity and exercise are good for you. In fact, being physically active on a regular basis is one of the healthiest things you can do for yourself. Studies have shown that exercise provides many health benefits as individuals age and that older adults can gain a lot by staying physically active. The frail health and loss of function we associate with aging, such as difficulty walking long distances, climbing stairs, or carrying groceries, is in large part due to physical inactivity. When it comes to our muscles and physical fitness, the old adage applies: “Use it or lose it.”

Check out these illustrations of that highlight the importance of lifelong physical activity!!! These are cross sections of the quadriceps region. Not only is the muscle mass impressive between the sedentary and triathlete, but also look at the difference in bone density.



Laura McIntyre, Physiotherapist, explains that maximum strength capacity reaches a peak sometime around the 2nd or 3rd decade of life and by the fifth decade begins a gradual decline. The good news is that 20 weeks of resistance training in older adults can result in a 1 kg increase in lean body mass. This is in contrast to a 0.18 kg annual decline that often occurs with a sedentary lifestyle beyond 50 years of age. Remarkably it is never too late to improve muscle function. Significant strength adaptations have been shown in subjects aged 85 to 97.

The great news is it’s never too late to become physically active. No one is too old to enjoy the benefits of regular physical activity. In fact, older Americans have more to gain than younger people by becoming more active. Older people are at higher risk for the health problems that being active can prevent. In addition, physical activity can be an important part of managing problems that might already be present, such as diabetes, high blood pressure, or elevated cholesterol. Finally, physical activity can improve the ability to function well and remain independent in spite of health problems. Few factors contribute as much to successful aging as having a physically active lifestyle.