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

From the Blog

Runnin’ Deads

Periodically I will comb through the archive for great article. Some will be inspiring, some informative, some may be just crazy. Today’s article is about preparedness. Now not everyone is a Marine. I most certainly am not. But anyone in the military will tell you that it is not an easy job. For me it is a job that demands the utmost respect. This article is about the concept of fuctional fitness. Which is why we all train using CrossFit as our primary means to develop our fitness goals, whether it be elite fitness or being able to play with your kids for hours on end.

“Marines are athletes. Their preparation for combat is not
unlike a collegiate or professional athlete’s preparation
for his of her sport. There are some key differences of course. Marines do not know the exact
game they will be playing and they do not know the climate for the game. They do not know the
rules. Marines do not even know when they will be “playing.” However, these factors only
make preparation more difficult for combat as compared to preparing for a season of sports.
Many of the unknown (and unknowable) factors reinforce an argument that Marines need a
general purpose sort of fitness—a fitness that is based on the functions of combat operations.”

This is in the context of a Marine, but this isn’t just true for them. Functional Fitness is for everyone in everything that we do from grocery shopping & picking up your kids, to running a marathon or deadlift 3 times your body weight. The author of this article also defines functional fitness very well.

““Functional exercise” involves multiple planes and multiple
joints. Most human action (work) seems to involve a relatively
limited number of fundamental movements (such as lifting,
pushing, pulling, throwing, and locomotion). However, many
exercise routines (especially weight training or body building
as it is popularly practiced) follow a “reductionist” approach
that strives to de-construct a movement in order to apply
focused stress on a singular joint and muscle group.
Unfortunately, the human body does not work that way. The
body works together as a system and exercises that serve to
de-construct what are essentially irreducible (though
admittedly complex) movements, can create imbalance,
unnatural stress on muscles and joints, do not generate an ideal
adaptive response, and most importantly do not mimic the
reality that the Marine athlete will experience. The key to
functional exercise is integration. It’s about teaching all the
muscles to work together rather than isolating them to work

Read through the article and as you read think of how this applies to you in your life. And how you can get this most of your life through a functional fitness program.

Functional Fitness Concept

This week we will testing out an idea:

For each daily WOD there will be 3 levels (I,II,III). Level I will be novice, Level III is prescribed, Level II somewhere in between. These will be pre-programmed scaling, and when you come in you will have to pick one to do. There will be not in-between scaling of the levels, if you think Level II is too hard, but Level I is too easy, then you do Level I faster!! That will make it harder! Make sure that you choose a level that you can finish the WOD in. You will not be allowed to step down a level once the WOD is started. You will either have a really slow time to allow for form (this would be bad, your power output would suffer severely), or you will end the WOD prematurely, those are your options. So choose wisely! With that said…


5 Rounds for time:

Level III Level II Level I
400m run 400m run 200m run
225/185 DL x 12 135/95 DL x 12 65 DL x 12

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