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

Break to Build

I try to tell everyone this, you must break yourself down to build yourself back up and become better. I don’t mean that you have to do Level III WODs for this to happen, but you need to come in with the intention of giving it your all every time you come through our door, because we expect it of you and you should expect it from yourself also. This is what makes you stronger, faster, more conditioned then you were to begin with. This is how you get better! This goes for everybody from the high school athlete looking to differentiate themselves from the rest of the team by working hard all summer long, to the middle age mom just wanting to stay fit, and even the 70 year man who wants to stay out of the nursing home as he ages. This stuff is for everyone but it takes hard work and dedication. Some days are going to be worse then others but it those who come back and do it again that reap the benefits. But remember to let your body do the building part, know when you are doing too much and let you body recover. FYI – everyone of the members at FOCF have better form in a Power Clean then Dwayne Wade does in this video below! See if you can pick it out. Break to build, that should be your mantra.


WOD: Friday

  • 3 rounds
    • 1 mile run
    • 50 KB Swings
  • Level III: 55/35
  • Level II: 1/2 mile run & 35/20
  • Level I: 1/2 mile run & 25 KBS @ 20/12.5

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

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