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

From the Blog

Sit Up Straight

So you want to improve more then you already have with CrossFit. It’s time you start listening to your mother now and sit up straight. Daily life can cause all sorts of problems and imbalances for your body. So how can you expect to have good form and posture in the gym if you have poor form and posture sitting in front of the computer at work. You need to make sure that you have proper posture and structural balance when using any fitness program. Any strengths gains that you achieve could further develop areas of poor posture. The National Academy of Sports Medicine (NASM) has defined postural-distortion patterns “as predictable patterns of tissue overload and dysfunction that lead to decreased neuromuscular control, thus initiating the cumulative injury cycle.” Simple gravity stretches can be helpful in realigning posture and correcting forward shoulders and lower back pain. For more ideas read the CrossFit Journal article Postural Alignment for the CrossFit Athlete & check out some of these other resources.

WOD: Wednesday


4 rounds

  • 10 Push Ups
  • Sprint to street and back
  • 10 Squats

Form work with PVC on DL and Clean and Jerk

WOD: 5 rounds (score = total # of burpees) “1 Min rest btwn rounds

  • 7 DL
  • 5 Hang Squat Cleans
  • 3 Jerks

o   Then…

o   Take 1 Breath – 1 burpee

o   2 Breaths – 2 Burpees

o   3 Breaths – 3 Burpees

o   ….etc (scouts honor)

Level I: 155/115 Level II: 115/75 Level I: 75/45

WOD: Thursday


  • Row 1000 meters
  • 50 sit ups
  • 50 jumping pull ups



  • OHS#
  • BS#
  • DL#
  • Pullups

Level III: #155/115 Level II:#115/75 Level I: #75/45

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