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

The Truth

So you want to be successful? Everyone does, whether it’s at the job, at life, in the gym. We all want to be good at something. But what does it take to be GREAT at something. To be successful, to do more then you ever thought possible. It takes something that few really understand or have experienced. Many people, scratch that 99% of all people in the world give up when things get to hard (statistics are not real, but you get the idea). If you have come in to the gym and completed the workout you are among that 1% in the world that keeps pushing when life is too hard. This stuff doesn’t just translate into whether or not you can do a workout. This is real life stuff. I would go to war with any of my members because you learn how to push your limits and challenge yourself. This means that when life throws you a curve ball you smash it out of the ball park and then you sprint around the bases because you can. It’s that drive that make you successful, keep that and you can do anything.

[vodpod id=Video.4354599&w=425&h=350&fv=]

WOD: Wednesday

WU: 3 Rounds

  • 30 Double Unders
  • 20 Squats
  • 10 Ball Slams

WOD: 21-15-9 of:

  • Deadlift
  • Chest to Bar Pull ups
  • Level III: 225/165
  • Level II: 185/135 bands chest to bar
  • Level I: <135/95 bands chin to bar


Even though it has been a really mild and wet spring summer is just around the corner and so are 100+ degree days. So it is going to more important then ever to stay hydrated. Just like in the winter time we don’t change the WODs because of the weather if we need to go outside for the workout we go outside. So how much water? People always have exact amounts they think you should drink. The fact is their is no hardend rule of thumb. You need to be drinking as much as you can to avoid thirst. If you are thirsty you are already dehydrated and it’s too late. So drink water throughout the day and make sure you’re up to speed before your workout. It does no good to slam a bunch of water a couple hours before the WOD thinking that that will do it. Make this a priority water makes up 60% of your entire body’s contents!! It is important for flushing out toxins and helping transport nutrients to cells. Even mild dehydration can leave you feeling drained. Remember I’m talking about strictly water, not coffee, tea or juice, and definetly no soda! So spend a couple dollars and get a good reusable container to drink from. DO NOT re-use a plastic bottle, freeze them, or leave in a hot car unless they are BPA free. Don’t like the taste of water, add some flavor with lemon, orange, or cucumber slices. Avoid using Crystal Light® or other atificial sweetners in your water.

WOD: A la Joey

  • 3 Rounds
  • 500m Row
  • 12 Deadlifts
  • 21 Box Jumps
    • Level III: BW 24″ box
    • Level II: 3/4 BW 20″ box
    • Level I: 1/2 BW 20″ box

Can You Jump From a Speeding Car

Thanks to my friend at “The Human Lab” for turning me on to this blog. The Art of Manliness – and specifically “How to Jump From a Speeding Car“. The article gives some good sound advice on how to avoid catastrophe in the event of voluntary ejection from a moving car. Now CrossFit can’t make sure that you wont be hurt attempting this, but I would venture to say that the CrossFitter would come out better in the end of the non-CrossFitter. What to be more prepared for jumping out of a speeding car – CrossFit!

WOD: LOTS – O – Deadlifts (20min limit)

  • Level III: 225/185 x 100 reps
  • Level II: 165/135 x 75 reps
  • Level I: 95/75 x 50 reps

High Intensity Training

Elite athletes for some time now have known the benefits of interval training. But it is not just for those that want to be elite athletes, it is also beneficial for the average athlete that wants to get better or for the diabetic that wants to slow his disease state. Interval training works because it trains both the anaerobic and aerobic systems and the same time. During the high intensity stages the body utilizes the glycogen stores in your muscles, and in doing so creates a oxygen debt thru its creation of lactic acid. It is during the rest periods that the body uses oxygen to break down the lactic acid and repay that oxygen debt through the aerobic system. Interval training helps to increase the number of capillaries in your muscles and increase the delivery of oxygen. It also helps recruit new muscle fiber units that can be utilized when intensity is not as high. Interval training changing how mitochondria, the powerhouse of your cells, uses energy. Causing them to burn fat for fuel first. According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise. From the New York Times article: “A Healthy Mix of Rest and Motion” –

“A 2005 study published in the Journal of Applied Physiology found that after just two weeks of interval training, six of the eight college-age men and women doubled their endurance, or the amount of time they could ride a bicycle at moderate intensity before exhaustion.

Eight volunteers in a control group, who did not do any interval training, showed no improvement in endurance.”

Interval training should be considered by anyone who is wants to improve their health. It can be as simple as walking faster for 1 min and slow for 2 minutes. Start slow and increase your work times while decreasing you rest times. Mix it up get creative. There is no perfect formula to what work and rest ratios should be used.

Things to vary in interval training:

  • Intensity (speed) of work interval
  • Duration (distance or time) of work interval
  • Duration of rest or recovery interval
  • Number of repetitions of each interval

WOD: 3 rounds for time

  • 15 Deadlifts
  • 21 Kettlebell swings
  • Run 400m
    • Level III – DL 225/155 & KB 70/53
    • Level II – DL 155/115 & KB 53/35
    • Level I – DL 75/65 & KB 35/20