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

Men vs Women

If you didn’t already know that there is a difference between men and women well now there is proof! The New York Times recently published a study from Medicine and Science in Sports and Exercise. The author of this study Dr. David Rowlands had found previously that with male cyclist, they replenish the fuel in their muscle’s better if protein is included after a ride. Well that makes sense to us, but that’s only because most of the studies that have been done in the past had to do with men. But what about women? It turns out that post exercise protein may not be optimal for women. Researchers found that women report that their muscles felt tired, heavy, and weren’t able to ride harder then women who just consumed carbohydrates after a workout. But we have also heard of carb loading, it turns out that women didn’t benefit as much as men did from this practice and were only able to load about half as much energy into their legs. Why? It is thought that it is mostly due to estrogen some new science suggests. It turns out that when you give men estrogen and ask them to workout they burn more fat for energy then protein and carbohydrate to fuel their efforts just like women do. Check out the New York Times article above and let us know what you think. There is a lot more that needs to be studied to better understand the differences in exercise nutrition it seems. But regardless if you are working out at FOCF you are better for it anyways!

WOD: Friday

  • 2 Rounds

  • 400m Run
  • 15 jumps over box*
  • 15 DB Squat Cleans*
  • 30 Double Unders*
  • 15 Push Ups*
  • 15 GHD situps*
  • 30m Lunges
    • Level III: 24″, 55/35
    • Level II: 20″, 35/20, 3x single unders, knee PU, 3x sit ups
    • Level I: 20″, 20/12.5, 3x single unders, knee PU, 2x situps

Attn: Morning Class

“The suns rays shoot through the morning haze. A drop of dew slides down a blade of grass as the condensation begins to collect and sink back into the earth. Sleepy birds call out to each other and insects buzz.

Then suddenly — silence. A distant cavalry approaches. The thudding of war horses and the shifting of armor can just be discerned. The sounds close in, first from the East and now from the West. Warriors appear on the horizons, blades glinting in the now shining sun, proud eyes piercing behind their metal face plates. In another moment the armies will clash and the men will fight to the death, for pride and for honor.” – Becca of CrossFit LA

That’s sounds pretty intense! But it’s not an army entering battle it’s one of our CrossFit classes entering the WOD.

Attention FallOut CrossFitters –

This is a call to arms, we have a very special guest, KNDU, coming to the gym Tuesday Morning. We will be live on the morning news for both 5:30 & 6:30 classes. The more the better! Be early for class this day, and set your DVR!

WODs: Thursday & Friday


  • Back Squat 3-3-3-3-3
10 Min AMRAP:

  • 10 Mountain Climbers (2-count)
  • 10 Med Ball V-Twists (2-count)
  • 10 Jump squats
    • Level III:  20/14
    • Level II: 14/10
    • Level I: 10/6
4 rounds rounds for time of:

  • Dumbbells cleans, 15 reps
  • 21 Pull-ups
    • Level III: 55/35
    • Level III: 35/20 bands
    • Level III: 20/12.5 bands/ring row