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

Fight Gone Bad

It’s another week of preparation for Fight Gone Bad – September 26th @ 10am. While this is all fun and games there is a seriousness has to why we do this and that it to raise awareness and support for our soldiers and people who battle cancer. These are our friends and family, our neighbors and complete strangers. But for 17 minutes we can only pretend to experience the pain that they live with everyday. While we get to stop after 17 minutes, the soldiers, people battling cancer and those that have lost loved ones do not. Please if you can spare anything, $5 dollars even, it all adds up. Skip the morning coffee for one day and donate a caffeine withdrawal headache and $5 dollars 🙂 Thank you!

WOD: Friday “Fight Gone Bad”

Test your FGB training so far as we did the same workout we will be doing on September 25th. We set our goal only to beat it in two weeks! Nice work everyone that came today.

3 rounds – 1 min each station

  • Wall Balls
  • SDHP
  • Box Jumps
  • Push Press
  • Rowing (cal)
  • rest
    • Class A: 75# 20lb WB 20″box jumps
    • Class B: 15# 14lb WB 20″box jumps
    • Class C: 35# 10lb WB 20″step ups
    • Class D: 18# 6lb WB 20″step ups

Welcome to new members!

  • Johnny
  • Lindsey (welcome again!)
  • Amy
  • Becca
  • Larissa
  • Josiah

Welcome to the FOCF Family!

Who has used their “Private Skills Sessions”?

Email Ben.Larkin@falloutcrossfit.com for more info!

Vitamin D

Is this the next miracle vitamin? A lot of research is pointing to yes. But first you need to have your diet dialed in before vitamin D supplementation can do it’s best for you. If you don’t have a healthy gut you wont absorb this vitamin because although it’s called a vitamin it’s actually a hormone, similar to testosterone, estrogen, etc. It is transported across your gut by micelles and therefor should be taken with food. It is estimated that 85-90% of people are deficient to severely deficient. This is attributed to the amount of time that we spend indoors out of the sun. Some research show that athletic performance is better in the summer months. This is why the NBA is so boring during the regular season! If you didn’t already know the body produces 10,000 IU of vitamin D daily with 20 min of UVB exposure in fair-skinned individuals. Those with darker skin need more time in the sun to get the same amounts produced.  Approximately 50 ng/mL is optimal for athletic performance. An article in The American Journal of Clinical Nutrition, discuss the urgent need for vitamin D supplementation. Says that the upper limit for daily vitamin D intake is closer to 10,000 IU/day five times more the currently recommend upper daily limits. Here are a couple of links that discuss more about vitamin D for your reading pleasure. “A Closer Look at Vitamin D” & “Peak Athletic Performance and Vitamin D

Potential Benefits of Vitamin D Supplementation

  • Bone Health – decreased fracture risk
  • Immunomodulation – decreased risk of infection (virus/bacterial/fungal)
  • Decreased cancer risk
  • Decreased Cardiovascular disease
    • Decreased Cholesterol (vLDL, LDL, triglycerides)
  • Decreased inflammation
  • Increased gut health
  • Improved mood
  • Decreased weight – improved insulin sensitivity

WOD: “Helen”

  • 3 rounds
    • 400m run
    • 21 KB Swings
    • 12 Pullups
  • Level III – 53/35 & pullups
  • Level II – 35/20 & band pullups
  • Level I – 20/12.5 & band pullups
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