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

From the Blog


Welcome to the New Members! – Joan, Randy, Ben, Andrew, Jason, & Dean 3-2-1 GO!

Not often enough does this topic get talked about in CrossFit, and it should be. The CrossFit mentality is go full speed and don’t stop until you’ve finished your WOD, with a 3 days on 1 day off approach. This work great for some, while others may need more rest. Some people are machines and can get by with less. I work out as often as I can with my schedule, but after about 3-4 months I’ll take an entire week off and rest up. I do this so that I can recharge for another round of butt kicking, lets me get fully recovered in hope of avoiding injury and decreased performance. I don’t know if this is the right formula, but it works for me. If you have suffered a injury, are getting sick or are just overly tired and have decreased performance, this is your body’s way of saying “slow” down! Remember, how could you forget, these workouts are intense, and you need to let your body repair itself after you just put it through the ringer. Get plenty of sleep, drink plenty of water, but still bust your butt when you are in here!! Thoughts?

WOD: JACKIE 100m row, 50 Thrusters, 30 Pullups

Level III: 45/35, pullups

Level II: 35/28, Band pullups

Level I: 35/28 x 35 thrusters, 20 Band pullups or 2x jumping


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