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


FGB 5!

It is officially up and running and today you can go set up your fundraising page. This is BIG guys! This is our chance to make a difference and help people out through our own suffering. The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.

The stations are:

  1. Wall-ball, 10 ft target (Reps)
  2. Sumo deadlift high-pull (Reps)
  3. Box jump (Reps)
  4. Push-press (Reps)
  5. Row (Calories)

We will be having division to allow everyone to workout

The four divisions are:

  1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
  2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
  3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 10lb wall-ball and 20 inch box Jump (step ups are okay)
  4. Class D: Beginner/Kids = 18lb push-press and sumo deadlift high pull, 6lb wall-ball (can be lowered to 8 foot target) and 20 inch Step Ups

Use the link above to register or Log in if you already have. Make sure that join the FallOut CrossFit team. Our team goal is to raise $5,000 dollar. I know we can do this, I have a feeling we might even blow this out of the water.

So how does all of this work?

Download your FGB Donation Form first here: FGB 5 donation form

If the person making the donation would like to make a per point donation, use this form: FGB 5 form per points


Fight Gone Bad 5 takes place on Saturday, September 25, 2010 the fun will start @ 10am. Anybody participating in the workout will donate $20 to FGB 5. We want to have as many people as possible do the workout. To be eligible to workout you must also raise $150. Stay tuned for more information on this and the details. We will let you know more as we figure it out. For the time being download your forms and start letting people know what and why we are collecting money. People can donate online and this is encouraged for people doing flat donations. People doing per point donations can donate after the workout online also. All donation need to be in by October 1st 2010.

WOD: OHS Ladder

  • 1 OHS 1st min, 2 OHS 2nd min etc until you can not keep up with the clock
    • Level III: 95/65
    • Level II: 65/45
    • Level I: 45/35

Nothing is Easy

Too often people want to work out for the wrong reason, or they expect results too soon and without as much hard work as it should take. But those who are willing to put in the work and time will undoubtedly be rewarded with great results. That being said, this is not just for the already athletic. So often I hear people say that they will come check out the gym when they get in shape. UH? Isn’t that what we do? We get people into shape. Yes CrossFit is intense but it is scalable to everyone’s ability both physically and mentally. But you will be pushed to your limits by great coaches. You will be taught new lifts, learn new movements and gain a sense of accomplishment doing this stuff. The other thing I hear the most is that this stuff is dangerous. No no no it’s not. Full range of motion with good form is the best way to maximize intensity. When this is perfected then you can increase your weights, this is why we have 3 Levels for each workout. It’s dangerous to your health to not do this, none of us are getting any younger!  This leads me to a qoute by a guy that in the CrossFit community as been written off the map because he operates a gym similar to CrossFit but stays unaffilliated and has some methodolgy that differs. But non the less this qoute holds true and should be given some thought.

“Modern Man Is Conditioned To Expect Instant Gratification But Any Success Or Triumph Realized Quickly, With Only Marginal Effort Is Necessarily Shallow. Meaningful Achievement Takes Time, Hard Work, Persistence, Patience, Proper Intent And Constant Self-Awareness … Hard, Intelligent Work Speeds Us Along The Path. Neurotic Obsession And Compulsion May Steepen The Trajectory But Usually Lead To Illness And Injury. In The End, The Process Takes As Long As It Takes — You Can’t Push The River. We Are In It For The Long Haul.” – Mark Twight

WOD: Tuesday

5 rounds

  • 100m run
  • 30 box jumps
  • 20 KB Swings
    • Level III: 24″/20″ & 53/35
    • Level II: 20″ & 35/20
    • Level I: 20″ & 20/12.5

WOD: 06/29/10


First off let me say thanks to everyone that was rooting me on Sunday. I started my day before some people woke up and ended it as people were headed to bed. A little re-cap of Ironman CDA Sunday – 3:30am wakeup, 5:00am number marking, 6:35am Pro Start, 7:00am my fun began! Taking into consideration that I had never singlely ever had gone these distances prior to Sunday, I knew I was in for a doozey. Swim 2.4miles in 1:52 – This was the start of my day and what I though was going to be the hardest/taxing of the day, oh was I wrong. Coming out of the water I was headed out on the longest, toughest bike ride I had ever done. One racer informed my there were 42 hills on the course, not something I was thinking about while riding, it was one at a time for me. The first really bad hill was daunting and then reaching the top thinking I had made it to the top of the world, I looked up only to see a bigger, longer hill and thought, I might die today 🙂 and that was only lap 1. I still had to do it all over again and only 4.5 hours to do what took me 4 hours to do the first lap! At mile 90 I had 1:37 min to go 22 more miles. Bike is not my strong suit and hills are even worse. I had only been averaging 13mph on the bike thus far, I knew it was going to be close. This is where all of my friends/family & CrossFitters (all of you!) helped my thru this. I had a constant chant of “You WILL do this” in my head and for the last  22 miles I put the hammer down and average 14.25mph to bring it home with 4 min to spare before the 5:30pm cutoff time. I knew I had done it by then, the run was brutal but accomplishable. And at 10:55:14pm only 15:55:14 into the race I crossed the finish line. A little comparison, Andy Potts the Pro Mens winner, time of 8:24! I was still on the bike when he finished! I admit I was ill prepared for this event and will be more prepared next year, but CrossFit training gave me the tools and the heart/mind to complete what was the longest journey I had ever taken. While this was hard, and different I think I’m still more scared of Fran then the Ironman. But with that said I won’t be doing this again for a year!

WOD: Friday

  • 1 mile run for time
    • 3 minute rest
  • 50 push ups
  • 100 sit ups
  • 50 push ups
    • 3 minute rest
  • 1 mile run for time

WOD: Monday – Chelsea

  • On the min every min complete one round of Cindy for 30 min
    • 5 Pull Ups, 10 Push Ups, 15 Squats
  • When you can’t keep up with clock, that’s your score, but continue with AMRAP until 30min is up
    • Level III: Rx
    • Level II/I: Knees & Bands

Twinkie Tax

If you haven’t already found out Washington State now has a new tax on candy, pop, water & beer, oh and also a pack of cigarettes. This tax is set to raise $668 million dollars thru June 2011 and will expire in 2013. As part of the deal voters will also be asked to approve new bonds for renovations to schools and universities. So hopefully none of you figured out this new tax because you were at the register buying your favorite soda! But what are your guys opinion on the new tax? What should this tax money be used for?

WOD: Tuesday

WU: 5min jump rope, every min on the min, 10 push ups then Farmers carry to street and back. If you put the weight down 10 burpees added to WOD for every time you drop the weight.

  • 21 Push Press
  • 1 Burpee + Penalty Burpees
  • 15 PP
  • 5 Burpees
  • 10 PP
  • 10 Burpees
  • 5 PP
  • 15 Burpees
  • 1 PP
  • 21 Burpees
    • Level III: 95/65
    • Level II: 75/45
    • Level I: 45/35