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

Save the Cheerleader, Save the WOD?

Okay so I am currently on a Netflix & Heroes kick but yesterdays post of CrossFit LA couldn’t of come at a more perfect time. The #1 rule at FallOut CrossFit is: Arrive early stay late & Cheer Others ON! But what if you are last? As was the case for me yesterday. There is a lot going on in a person’s head during a CrossFit workout. You are battling with your own demons, wanting to push through, avoid the pukie bucket and finish strong. There are different kinds of motivation though. There is the in your face drill Sargent, “finish it now or I’ll FINISH you!!!” or the encouraging positive, “You CAN DO IT!”. For some, cheering is great it gives you that little extra UMPF! But for others it can be a distraction, annoying, a reminder that you are last! But is this all part of the building process? Can you block out the fact that you are in last place and focus on the task at hand and complete the workout? Can you harness the extra energy that is being given to you through the waves of encouragement? The cheering shouldn’t be a reminder that you are last, but a reminder that there is a group that wants to see you succeed and finish strong. That you are giving it all you can and that you don’t give up. No one at the gym will judge you but yourself. That’s what’s so great about this environment and CrossFit is that ever single person wants to improve and see others improve. It’s inspiring! Always remember that just when you thought you were getting good at CrossFit, there will always be a workout to knock you back on your butt and let you know who is boss. Just show up and try to tame the beast again the next WOD.

WOD: Thursday

  • Karen – 150 wallballs for time

    • Level III: 20/14
    • Level II: 14/10
    • Level I: 10/6

A CrossFitter, a Marathoner & a Triathlete

We have all been somewhere and had to explain and or defend why we CrossFit. What is it? Why would you want to workout like that? Some times the person asking you this is indulging in platter of chili cheese fries and telling you they will just burn it off at the gym tomorrow. Or it’s from someone who only excels in one type of working out, whether it’s weightlifting or endurance events. I prefer to be good in a large array of physical skills and attributes. And to surround myself with people who are like minded and want to better their fitness and their health. Be able to lift heavy and run far. Not be isolated to only one area of fitness. CrossFit gives people an avenue to excel is every field of fitness and to work on our areas that are lacking and improve as an overall athlete. CrossFit isn’t gaining traction because it’s the latest fad, like Tae-Bo or P90X. It’s been around for a while, with the first box opening in 1995 & now it is getting the attention of people on Wall St. As there was an article from Forbes magazine publised just after this last years CrossFit Games. We are a group of small and big gyms a like who’s collective focus is on being our best. People are training  worldwide to better themselves. Where, for some it’s to become healthier, and in some cases avoid an early grave and for others they are out to gain the title of “The Fitness on Earth”. CrossFit will continue to grow because of the close nit community and because it’s real people becoming amazing athletes and doing things they never thought possible. So the next time you are asked why your CrossFit, what will you say?

This little excerpt from the CrossFit Journal explains one conversation that you could have in a bar if you ever where in this situation. Again another reason why we don’t repeat workouts very often!

A CrossFitter, an endurance runner and a triathlete sat in a bar drinking and telling stories about the hardest workout they’d ever done—the one they never wanted to do again. The endurance runner started. “Endurance running is the toughest sport there is. For oneworkout, I ran a hundred miles through the desert with only a bottle of water. Twice, I was bitten by rattlesnake and had to suck the poison out of my own leg before continuing my run. That’s the workout I never want to repeat.” The triathlete wasn’t impressed. “That’s nothing. I once did a double Ironman workout—a five-mile swim, 250-mile bike and two marathons. It took two days and I lost one of my testicles when it snapped off during the second half of the bike ride. I never, ever want to have a workout like that again.” They both turned to the CrossFitter, who had remained silent the entire time. “So,” asked the endurance runner, “if you had to choose, what CrossFit workout is so painful, so difficult that you never, ever want to do it again?” The CrossFitter considered this for a second. “Pretty much all of them,” she answered.

WOD: Wednesday

WU: 5 min of Bear crawl/Sampson Stretch/Inch Worm

3 rounds of Max effort push up 1 min rest & 1 round max Handstand hold


7 rounds

  • 3 – Power Clean
  • 5 – Box Jump
  • 7 – Pull Ups C2B
  • Level III: 155/115
  • Level II: 135/95
  • Level I: <95/75

What Should I Eat?

Everyday we ask ourselves this question and everyday it gets harder and harder to come up with an easy answer. We are bombarded with quick meal ideas to meet our busy lifestyle, 2 min microwave meals for the family. When did it become okay to make a meal for your family in the microwave? There was once a time when cooking was seen as enjoying. It’s an art some say. And it should be done with a bit of care. Food is what keeps us ticking, along with that other thing oxygen. But I want my clocking ticking on time, not just limping along with some boxed hamburger lasagna mess. The best way to stay healthy is too cook. And cook with the best ingredients. There is a local place to find good wholesome food from local farmers, bakers (maybe not paleo approved), & ranchers right here from the mid-columbia. Order your food by Wednesday and orders are ready to be picked up here in Richland on Friday. For more information visit Shop the Northwest.com. And for some good recipes ideas look at this new link in the New York Times, they have all sorts of recipes and ideas for a specific food group or a eating theme. Not all recipes are FallOut approved but are far better then the microwaved options.

WOD: Monday


500m Row, Front squat skill work pvc


  • Front Squat Ladder
  • (1 the 1st min, 2 the 2nd, 3 the 3rd all the way to 20 min) If you can’t hit the number needed in that minute, that is your score. Then drop and do  5x burpees a minute till the 20 min is over.
  • Level III: 95/65
  • Level II: 75/45
  • Level I: 45/35

Form = Intensity

Only with form can you maximize your intensity. Do you let form fail when you are trying to get a certain time for your workouts? Or do you make sure that your hip is below parallel in your squats? Or you lock out your ring dips. What ever the movement, practicing good form is the only way to maximize your gains. It takes patience to practice good form. Form is important for a couple reasons, it will allow you to realize your true potential and keep you safe from injury.  So next week when you come into the gym for your WODs, think about why you want to be in the gym. Is it to post a good time? Or, get to your true potential! You choose!

WOD: Thursday


  • 400x Meter run
  • 20 Push Ups
  • 3x Rounds


  • 21 Push Press
    • 1 Burpees
  • 15 PP
    • 5 Burpees
  • 10 PP
    • 10 Burpees
  • 5 PP
    • 15 Burpees
  • 1 PP
    • 21 Burpees

WOD Friday:


  • 5 Rounds
  • 10 Burpees
  • 10 Squats
  • 10 Push Ups
  • 10 Sit Ups

WOD: “Elizabeth”

  • 21-15-9
  • Cleans & Ring Dips
    • III: 135/85
    • II: 115/65 Asst Dips
    • I: 95/45 box dips


Embrace the Pain

Ever look at someone’s time and wonder, “How in the world did he/she do that WOD so fast?” No, that person does not have some superhuman ability, but rather he/she has self-imposed an expectation that is beyond rational. Successful CrossFitters live on the edge; they have the ability to push all thoughts aside and cross over into a world of pain that the individual actually embraces!

The reality, however, is that the human mind looks for ways to do the exercise in the easiest way possible. Basically, as Jon Gilson points out in his article, ‘Dedication,’ “We want the reward (speed) without the pain (sacrifice).” That may include stopping the squat above parallel, getting the chin up to, but not quite over the bar in a pull-up, or bouncing the weights off the floor in a deadlift.

The only way to become great is to suffer through the pain. Focus on technique. Spend time at the beginning of class with a PVC going through the movements correctly. Ask your coaches what you can do to improve. Do not “just go through the motions” cutting corners when you can to be the first one done with the WOD. Gilson points out, “You’ve got to embrace the pain, push the threshold, and feel the suck, and then you’ve got to muster the courage to go back…”

Jon Gilson, ‘Dedication,’ http://www.againfaster.com/articles/from-the-archives-dedication.html

– Tammy Smith

WOD: Wednesday

WU: Row 500m and double under practice!


  • 21-15-9
    • Ring Dips
    • Box Jumps
    • Overhead Walking Lunges
  • III: M- Ring dips W – Dips, 24/22, 45/25
  • II: M- Dips W- Asst Dips, 22/20, 25/15
  • I: M – Asst dips W – box dips, 20, 15/7.5