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


Yoga Tomorrow!


Yoga beings tomorrow @ 6:30pm!

Your local CrossFit gym now offers Yoga.

Things you need to bring if you are participating:

What is better?

One perfect rep or 10 ugly reps? The Governator, Arnold Schwartzenegger, is rumored to have said, but no one can confirm or deny it now, that “one rep, perfectly performed, is more valuable than 10 reps performed without thought.”

So do we all just quit CrossFit and do 1RM all the time now, but do them right? That would save us alot of unnecessary pain and suffering! That would be to simple and there is more then likely a better way to look at it. That would be focus on THIS rep! The one you are about to do, make that perfect, then make the next perfect. Don’t focus on the larger issue, focus on that which you can control at the moment. That weight does what you tell it to do, make it do what you want. Form is CrossFit should be on the forefront of everyone’s mind, as form is the only way to maximize intensity! And correct form decreases injury, don’t let the clock dictate whether or not your reps are valuable!

WOD: Thursday

  • 10 Handstand push-ups/ Box HSPU
  • 20 Wall ball shots, 20/14 14/10 10/6 all to 10′ target
  • 30 Toes-to-bar K2E K2C
  • 40 Power cleans, 135/95 115/75 95/55
  • 50 Burpees
  • 60 Sumo deadlift high-pull, 75/55 65/45 55/35

WOD: Friday

AM:Clock starts with 1 mile run

  • 1 mile run then
    • 5 rounds of
    • 5 Front Squats 155/105 125/75 95/45
    • 7 Burpees


  • 50 pullups
  • Run (SS Thu, 3S Sun or T/TT): 2-6 x 1000m, rest 2:00-3:00, hold within 3-5 seconds
  • Home work is 5k TT at 90%

    • P + (P x (1 – E)) = G
    • P = fastest time for the distance. Convert to seconds.
    • E = Desired effort level in decimal form (90% = .90)
    • G = Goal time in seconds


Baseline:  ROM Drills.  Run 800M, then 21 – 15 – 9 Wall Ball, Burpees

Strength:  10 – 8 – 6 – 4 – 3 – 3 – 3 – 3 Back Squat

Stamina:  Chipper:  15 x BS @ 90% 3RM, 200M walking lunge, Hip Mobility Drill

Work Capacity:  on the minute, for 20 minutes:

3 x Power Clean(135#)

6 x  SDHP (70# / 55# Kettle Bell)

9 x Plyo Box Jumps (24 / 20″)

Durability:  1 mile recovery run.  100 x 4-ct flutter kicks.  100 x good mornings.  Active Stretch or Yoga.

Warrior Dash Success!

Congratulations to all the CrossFitters that completed the Warrior Dash in Northbend this weekend!!

From the looks of it, it was cold & rainy but it didn’t dampen the spirits of the warriors out there this weekend. Glad to see so many people enjoying their fitness! Who is up for the September race?! I’m sure it’ll be colder and wetter!


WOD: Monday

WU: 10 min squat hold test


  • 10 Front Squats (FS)
  • 10 Push Ups (PUS)
  • 20 FS
  • 20 PUS
  • 30 FS
  • 30 PUS
    • Level III: 135/95
    • Level II: 115/75
    • Level I: <95/55

Some changes are coming to the website – you get an early post today! Enjoy. Site may be offline for the next 24 hours. Finished product may take some time but will be much more interactive!

Throw Away Your Scale

Okay ladies, and gentlemen. THROW AWAY THE SCALE!! And the calipers! (Tim if you want to get them for the gym you still can as they can still play a part, but body fat % isn’t the best body composition testing tool) But seriously that scale isn’t doing you any good, in fact it’s probably driving you crazy and most likely you are veering off the Paleo wagon. Don’t make this harder than it is! Eat real food, meat, veggies, nuts seeds, some fruit, little starch, no grains, dairy or sugar. Typically what I see happen is person starts paleo, sees a pretty good decrease in bodyweight and them BAM! It stops, and so sets in the “WTF” phase. And people resort to, “If I’m not going to lose weight then I want ________(insert non-paleo food item). It’s okay things will get better. The human body is a very complicated machine. And at all times will be more frustrating then operating a computer. What is happening though is that you are more than likely gaining muscle, which is the reason for the lack of weight loss. Even if that’s not the case, what is really the goal? I was talking with a member yesterday about this topic, she said she’s finally back on the paleo wagon, & her ability to push through a WOD is SO MUCH better! Her athletic capacity in just a couple weeks of strict Paleo has improved and she couldn’t be happier. The aesthetic component of the diet will sneak up on you, as you are focused on your WODs, and soon…BAM! Rethink what your goals are and after reading this article below, weight loss may not have the same ring as it used too hopefully. Eat right, train hard, change your life.

This one was originally posted on Everyday Paleo.

Brace yourself. I’m coming at you with all guns blazing on this one and you aren’t going to believe what you’re about to see. First things first, if you haven’t read my diatribe condemning your bathroom scale, please begin there.

Alright, now that you are caught up, let’s revisit Deb from my last post. Deb has been kind enough to let me exploit her for your education on these here interwebs and I am very grateful. Showing the world where she started isn’t easy, but she is a kind person who wants to help you and she has accomplished some remarkable things in her health and fitness.

So here is Deb at the beginning of a contest we held at my gym in January of last year.

Here she is at a size zero with her nutrition dialed. For the full effect of this picture, place your thumb on your screen directly over the ugly guy on the right.

And here she is a couple of weeks ago after a lot of hard work that has dramatically increased her fitness capacity. I didn’t actually intend for this post to be all about Deb’s accomplishments, so I won’t repeat her numbers here. Suffice it to say, my money would be on Deb versus the average American girl half her age in a contest of any exercise I have ever convinced her to perform. Now for the really good part.

I spent my entire career waiting patiently for the right situation that would produce the picture below.

Now that you are done staring in amazement, eyes darting back and forth between the two Debs and down to “155lbs” to make sure you read it right, let this information really sink in. Let it change your perspective to something healthier. Forever!

Now go throw away your scale.

Faced with the facts above, basing your goals – or even worse, your happiness – on the number on your scale is absolutely ridiculous. I’ll give you an example of why weight is useless information in all but extreme cases. Let’s pretend Deb came to me at a weight of 200 lbs and told me she wanted to get down to 155 lbs. Which side of the picture above do you think she would prefer? Do you think she would have been satisfied with the left side? Look at her face. She is ecstatic with her body on the right, but on the left she can hardly stand to have her picture taken. We can glean from this that goals based on weight are too vague to be useful. If I had only given you her circumference measurements (waist, hips, thighs, bust, etc.) and no photos, there is absolutely no doubt in my mind which 155 lb Deb you would have chosen as the more aesthetically appealing. But when you look in the mirror and see a body like the Deb on the left you probably say, “Damn, I need to lose some weight.” Now you have undeniable evidence that defies that thought. Losing weight is not what you want and pursuing a number on your scale is not the path to success. It will drive you insane, though. But that’s probably not your goal.

Change your perspective to something healthier. Forever!

For those of you that may be having a hard time believing how all this can possibly be true, click here and hit Deb up on Facebook. She will be happy to befriend you and answer your questions, but please be reasonable. She has not volunteered to coach you, just to be your motivation.

WOD: Tuesday

  • AMRAP/12
  • 12 SDHP
  • 12 box jumps
  • 12 window wipers (Scale as needed) VIDEO
    • L+R = 1 rep (sub with DB locked overhead while laying on back and doing windmills on ground)

Fourth of July

FOCF will be CLOSED for the 4th of July



WOD: Friday

Warm Up: 30 sec Med Ball Sit Ups & 30 Sec Squat Hold X 5 Rounds

For Time: (12 min cap)

  • 10 Front Squats (165/105 135/75 95/45)
  • 50 Double-Unders
  • 8 Front Squats
  • 40 Double-Unders
  • 6 Front Squats
  • 30 Double-Unders
  • 4 Front Squats
  • 20 Double-Unders
  • 2 Front Squats
  • 10 Double-Unders

WOD: 7/1/11