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

Functional Fitness

Thank you Michele for sending this to me. You want to talk about functional fitness, this is it! Down and dirty style, designed by the British Special Forces. This 7 mile race is not your average trail run. It is a mix of woods/trail running, barbwire crawling, running through fire, seat of your pants 2 and 1/2 hour ride of your life. This race is October 9th, 2010 in Bear Valley, CA. If this peaks your interest early bird discount sign up is available. I hear Jo as a 15 passenger van that would make for a great ROAD TRIP! And what perfect way to train for it then coming to FallOut CrossFit! A portion of the entry fee is being donated to the Wounded Warrior Project, and charity that we will donate too in, our 2nd Annual, upcoming Fight Gone Bad V. For event detail visit Tuff Mudder.com trail map can be found by clicking here.

Today we Broadcast our 1st LIVE stream of our 5:30pm WOD! Let us know what you think!

WOD: 10 rounds

  • 3 Snatches (power/squat/split)
  • 15 Wall Balls
    • Level III: 135/95 & 20/14
    • Level II: 95/65 & 14/10
    • Level I: 45/35 & 10/6

Also Check Out Gail’s testimonial results by visiting her story on cholesterol!

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

Fat is NOT the Enemy

I know what you’ve been told, but they don’t have all the facts, or they are bending the truth. A study in the most recent Scientific American Magazine “Carbs against Cardio: More Evidence that Refined Carbohydrates, not Fats, Threaten the Heart” Those “healthy” grains that they have had at the base of the food pyramid all these years is not the best option and the new pyramid makes the old one look good it’s so confusing. Want some proof? Thanks to Gail and her attention to detail she has cataloged her own cholesterol scores while on the Kadlec Heart Healthy (CHIP) diet and the Paleo diet. Exact data to come, but the overall trend suggests, that while on the CHIP diet her cholesterol continued to rise over the year. She was put on a cholesterol lowering statin which brought her levels down, but not enough, so more medicine (double the dose) was the best option now that “diet” doesn’t work, again levels lowered. Now in November of ’09 she starts on the Paleo diet (full blown paleo by December), “meat, veggies, nuts, seeds, little starch, no sugar…” while on the same dose of the statin, her LDL dropped another 20 points, HDL rose, triglycerides dropped too! She also eats eggs, the cholesterol king! Want more information on the topic. This is a long read in the NY Times by author Gary Taubes of “Good Calories Bad Calories” titled “What if It’s All Been a Big Fat Lie?” talks about how the low fat fad became established dogma. Thought?

WOD: 3 rounds

  • 75 double unders
  • 21 Kettlebell swings
  • 12 pull ups
    • Level III 53/35
    • Level II 35/20 (3 times single unders & bands)
    • Level I <20/12.5 (2 times single unders & bands)
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