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

Why do you come to the gym?

I hope you come to the gym in order to make yourself better. Everyday when enter the door we want you as coaches to leave better then you were coming in. We want you to be stronger, faster, and more confident in yourself. Know that you can accomplish anything if you set your mind to it. Do you come to the gym and help others be better? We are in this together, everyone! We should be creating an environment in the gym the is positive and upbeat and motivates people to do their best. Does what you say or do in the gym create a positive atmosphere? We are all here to give it our all everyday and we should support each other is this endeavor. We work out harder then any other gym in the area, and we can all use each others help. Why do you come to the gym? What are you goals?

WOD: 4 rounds

  • 500m row
  • 3 min rest

Turn “I can’t” into “I will”

What is it that keeps you from completing a work out faster. Is it your body or your mind? When you working out are you telling your muscles and lungs that you are tired? Can you actually make it so that you think yourself to a personal record? I’m sure many of you in the workout have wanted to give up and pushed through and found out in the end that you could lift more and do it faster then you thought entering the work out. Confidence plays a huge role in whether or not you will complete the workout and be satisfied with it. So when you are in the middle of the workout, try to shut out the little voice inside telling you to stop and listen to your CrossFit friends willing you to the end and convince yourself that you can get that next rep or run that next step! Turn “I can’t” into “I will”!! What are your thoughts?

WOD: 3 rounds – 1 min each movement – 1 min rest between rounds

  • Rower (cal)
  • Bow jumps 20″
  • Double Unders
  • Burpees
  • Suicide Runs
    • Level III – Rx
    • Level II – Single Unders ÷ 3
    • Level I – Single Unders ÷ 2

Don’t Forget!

Open Gym Next Week 4/19-4/24

We aren’t your normal gym!

“In the quest for elite fitness, consistency always wins out over intensity.” I came across this at the CrossFit LA website, and this is told to every new member that joins their school of fitness. In CrossFit we always preach intensity. “You can only have full Intensity with full range of motion!”, “3-2-1 GO!!!!”, and we are always yelling at each other to finish the workout. Because it is intensity that drives results, and improves your ability to live. But this doesn’t mean anything if you don’t show up! Because in my experience, it is consistency that matters. This doesn’t mean come here everyday. It means make a concerted effort to come on a regular basis while allowing for rest, while also living a CrossFit lifestyle outside the gym. Consistency creates habits, and habits change lives. If you make consistently poor choices, your life will reflect it,  as so it will when you choose wisely.We are a community here at FallOut CrossFit, and we must hold each other accountable for our fitness goals as a group. We are all here to excel and we will work towards excellence together. I sent out a lot of emails yesterday wondering where some of you are, and I hope to see you back again soon! Congratulations to Tim for getting 120 kipping pull-ups yesterday! All of those jumping pull-ups finally paying off, and some outside studying on CrossFit.com yourself. Nice Work!

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristole


Level III/II Level I
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Run 400 meters
Run 200 meters backwards
Run 400 meters
Run 200 meters backwards


WOD 10/1


Level III Level II Level I
Ten rounds for time of:
12 Burpees
12 Pull-ups
Ten rounds for time of:
12 Burpees
12 Jumping Pull-ups
Seven rounds for time of:
9 Burpees
9 Jumping Pull-ups


800m Intervals

Why Do We Do This Type Of Training & Why Should YOU!?!?!?

Are your times CONSISTENTLY getting faster at ALL distances (what was your last 5k time compared to a year ago)?

How high can you jump?  (Many marathoners cannot jump onto a 12 inch box).

How many push ups/pull ups/squats/etc can you do?  A CrossFitter can do more.

Have you or are you suffering from chronic use injuries (plantar fasciatis, IT Syndrome, runners knee, etc)?

How many hours do you train a week?  How many hours does your spouse/family wish you trained?  (CrossFit Endurance training 6-8 hours per week & YOU CAN COMPETE at Ultra/Ironman distances.

Why are there no long runs/rides/swims (aerobic) training? – Long runs/rides/swims fall into the category of training we term ‘long slow distance’ “LSD” and is solely aerobic in nature.

Aerobic training has the following benefits and drawbacks:



• Increased cardiovascular function • Decreased muscle mass
• Better fat utilization • Decreased strength
• Decreased power
• Decreased speed
• Decreased anaerobic capacity
• Decreased testosterone levels

As you can see the benefits to LSD training are small compared to all the downfalls that you will have.  Limiting an athlete’s exposure to LSD training will allow them to remain functionally competent in all of their aerobic pursuits, but also allow them to DOMINATE in ALL other areas of fitness.

Anaerobic/sprint/speed work, often thrown in at the end of many traditional training programs as a supplement, incorrectly assumes that this type of training is of limited value.  This type of training is the ONLY type of endurance training that can be used without sacrificing the other areas of fitness.

‘Anaerobic Training’ has the following benefits and drawbacks.



• Increased cardiovascular function • Intensity can speed up overtraining
• Decreased body fat
• Increased muscle mass
• Increased strength
• Increased power
• Increased speed

• Increased anaerobic capacity

Anaerobic training trains all three major metabolic pathways; Adenosine Tri-Phosphate (ATP), ATP / Phospho-creatine system, the lactic acid system, and the aerobic system. Different types of training anaerobically will stress one system, two systems, or multiple systems all at the same time.  The time length of the individual efforts combined with the rest periods between efforts determines the system/s stressed.  Don’t forget that as you are training because these metabolic pathways overlap that you using all three and are SIMULATANEOUSLY training your aerobic engine!

Studies demonstrate that the adaptations caused by anaerobic training are similar to high volume endurance training, however, this adaptation comes at much lower training volumes! Which means LESS INJURIES!! (Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol. 2008 Jan 1;586(1):151-60. Epub 2007 Nov 8.)

WOD: 3 intervals of 800m w/ 2 min rest