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

From the Blog

Minimum Effective Dose

We live in a world where more is better. I want the strongest thing you got! I go to the gym 7 days a week, I ran 20 miles today, etc. People want what they want now and they want alot of it. When we opened FOCF you wouldn’t believe how many people would say, “You only want me to come 1 or 2 days per week!” Another great thought, from The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman, that just makes sense, Minimum Effective Dose (MED)! Most everyone’s MED is 1 or 2 days per week at the beginning. What do we all want? A better looking body and more time with family, sounds like a win win to me. You don’t have to spend 3 hours 5 days a week at the gym anymore. Use the SMALLEST amount of effort that will produce the desired outcome. And just because its a small amount doesn’t mean it wont be HARD. Doing more doesn’t mean you will get any better. You have to listen to your body. It needs time to recover and realize the benefits from your workouts. You’ll find that you can take a little more “MED”icine as you get better. But start small, be consistent and enjoy the new found time away from the gym you now have.

WOD: Friday

WU: Deadlift 5,5,5,5,5

30 strict situps in between sets


3 rounds for time

  • 30 Kettlebell swings
  • 30 Pushups
  • 30 Burpees
  • III:53/35
  • II: 35/20
  • I: 20/12.5

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