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

Group Fitness

More Than Just Weights

If you don’t know this story from the 2008 Beijing Olympic Games, you should learn the story of Matthias Steiner. He started lifting in 1995 and comes from a family of great lifters. Diagnosed with diabetes that was onset by a untreated infection he still pursued his dream of weightlifting. In 2004 a German woman had watched Steiner participating in weightlifting contests on TV. She kept asking the Eurosport commentators for his email address, until they gave it to her. She contacted Steiner, and he agreed to meet her in Lower Austria. They married shortly thereafter and hence he moved to Germany, where he then applied for German citizenship. On July 16, 2007 his wife Susann died in a car accident. Despite the tragic loss, and after he was able to continue his training. During the Olympic competition, Steiner failed in his third snatch attempt, and with 203 kg ranked fourth after the snatch. Viktors Ščerbatihs, the favorite to win from Latvia, was in position to take the lead in the clean and jerk, but failed in his second attempt. Steiner also failed in his first clean and jerk attempt, and Russia’s Evgeny Chigishev took the lead with 250 kg in the clean and jerk. Ščerbatihs failed in his third attempt, which would have forced Steiner to increase his last attempt to 259 kg in order to win gold. He was successful with a clean and jerk of 258 kg, for a total of 461 kg combined between his Snatch & Clean & Jerk. Steiner became Olympic gold medalist and stood on the medalists’ podium and kissed a picture of his late wife Susann. Choking back tears over the promise he made to her that he would keep their Olympic dream, “She is always with me, in the hours before the competition, she’s there”. A truly inspiring story and for this man the medal was more than just a culmination of his training.




  • 3 rounds of “Tosh” (200m, 400m, 600m) Work:Rest of 1 to 1. It takes you 45 sec to run 200m, rest 45 seconds, then run 400m etc, repeat 1 round of Tosh 3 times.

Olympic Lifting:

  • Front squat – 75% x 4 x 5
  • Snatch pull – 85% (of snatch) x 3 x 4
  • Jerk – 70% x 3 x 2; 75% x 2 x 2; 80% x 2 x 2

Snatch pull: This is the first and second pulls of a snatch without any attempt to pull under the bar. At the top of the extension, the athlete should continue attempting to pull the bar higher, keeping the elbows moving up and to the sides to keep the bar against the body. With heavy pulls, this will not move the bar very high. With lighter weights, a snatch high-pull will occur. http://www.cathletics.com/exercises/exercise.php?exerciseID=97

3 sets; no rest:
15 kipping pull-ups
20 shoulder-to-shoulder sandbag push press – 25% BW

Shoulder-to-shoulder sandbag push press: grab middle of sand bag with both hands with the bag across one shoulder (front/back ends of bag in front/back of shoulder). Push press the bag up overhead to a fully extended elbow position and bring down to opposite shoulder. This constitutes 1 rep.

 Wednesday WOD:

  • 12min AMRAP
  • 40 double unders 3xSU 2xSU
  • 15 dumbbell thrusters 35/20 20/12.5 12.5/7.5

It’s a doozy!

It is what it is and today was tough! This was the final event modified a little bit from this years Reebok-CrossFit Games. Everyone did great today! Watch the video below, pay extra attention to the “Manimal” Patrick Barber as he comes from behind to win the WOD! They didn’t run at the end either!

WOD: Tuesday

  • 3 part workout
    • 20 calorie Row
    • 30 Wallball Shots, 20/14 14/10 10/6
    • 20 Toes to bar
    • 30 Box jumps, 24/22 22/20 20 step ups
    • 20 Sumo-deadlit high-pull, 70/53 53/35 35/20
    • 30 Burpees
    • 20 Shoulder to overhead, 135/95 115/75 95/55
    • 400m run
  • Part 1:
    • Complete as many rounds and reps as possible in Three minutes of:
    • Rest 1 min
  • Part 2:
    • Complete as many rounds and reps as possible in Six minutes of:
    • Rest 2 min
  • Part 3:
    • Complete entire WOD for time:


Fight Gone BAD

Last week was tragically marked with the single largest loss of life in US Special Forces history. As a helicopter was shot down in Afghanistan. All together 38 soldiers were lost and 22 were US Navy Seals. Fight Gone Bad this year helps to benefit 2 organizations whose missions are to help those individuals and families that are impacted during their military service. In the wake of recent events our goal becomes even more important and should be in the forefront of everyone’s mind as we strive for our goal of $3 million dollars. Ask anyone you can for a small donation, and tell them what it is for and why we are doing this. May they to will join the cause! The video below is for the Special Operations Warrior Foundation, please watch. If you haven’t signed up for FGB6 also do this by the end of the week! There will be penalty burpees associated with not signing up. You have until Friday!


Special Operations Warrior Foundation

WOD: Monday

  • Row 500 meters
  • 100 Double Unders
  • 15 Burpee box jumps 24/22 22/20 20 stepups
  • 400m sandbag carry


Monday Night Yoga!

FallOut CrossFit is excited to announce a new class in Yoga for our athletes! The yoga class will be on Monday nights @ 6:30pm starting Monday, August 22nd. The Yoga will focuses on integrating breath and movement, awareness and alignment, and strength and flexibility.  Classes may include guided meditation, breath work, flowing yoga sequences, or restorative yoga postures. It is a great way to improve your mobility or relax and energize yourself for the coming work week. Yoga is not a substitute for the MWOD (mobility wod) as you will still need to pull out the lacrosse pain balls from time to time. But just like CrossFit, Yoga is infinitely scalable and you’ll be able to focus on your choice of a variety of goals. You may start to notice new faces, as we may also be hosting non-CrossFitters during these classes as well. Please welcome them to our gym and show them the same respect and courtesy as you would other FOCF members.


Sara Anderson is a acupuncturist & Yoga Instructor who’s excited about the opportunity to share yoga with FallOut CrossFit. Most importantly she is a former CrossFitter! She teaches Yoga at The Yoga Community in Kennewick in the Crossroads building and has her own acupuncture practice. I’m sure you’ll find Sara a great addition to FOCF.


Mondays starting 8/22/11 from 6:30PM – to 7:30PM


Sara suggests bringing a yoga mat if you have one and a large beach towel to use as a prop for some poses.  If you practice yoga regularly and would like to use other props during the practice such a a block, strap, or bolster please feel free to bring those along too. But no equipment is necessary, so don’t be shy to jump right in!

Limited number of visits based on your FOCF memberships. Yoga visits count towards membership visits for the week. Additional Yoga visits are $12 paid directly to Sara.

  • Basic Members: 1 Day per Month
  • Bronze Members: 2 days per Month
  • Silver Members: 3 Days per Month
  • Gold Members: 4 Days per Month


Saturday 8/7/11

  • Muscle snatch – 40% (of snatch) x 3 x 2
  • Power clean + clean – 60% (of clean) x 2 + 1 x 3

“You would do 2 power cleans and a clean consecutively for each set using 60% of your clean.”

  • Power jerk + split jerk – 60% (of jerk) x 2 + 1 x 3

Muscle snatch: The muscle snatch mimics the upper body movement during the third pull of the snatch. Perform a snatch without squatting to receive the bar: continue pulling the bar overhead, finishing in a standing position. The final movement does involve a push up on the bar. The lift is legitimate as long as the elbows never drop from their elevated position before pressing up.

4 rounds:
10 m shuttle run x 4
10 KB swing