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

Go, Go Kettlebells!!



Turning to Kettlebells to Ease Back Pain

By Anahad O’Connor

Article courtesy of The New York Times (January 26, 2012)

Kettlebells, cast-iron weights that have been used for centuries to train Russian soldiers and athletes, appear to be a promising therapy for back and neck pain, new research shows.

Although many people with backaches and other pains shy away from weight lifting for fear of hurting themselves, studies show that strength training can reduce pain and prevent reinjury. While most research has used traditional weight training exercises, researchers in Denmark set out to study whether a kettlebell workout offered therapeutic benefits to back pain sufferers.

The weights, named for their resemblance to a tea kettle with a looped handle, began showing up in American gyms about 15 years ago and have gained a popular following among exercise buffs looking for a quick full-body workout. Unlike traditional weight training, which typically focuses on lifting exercises, a kettlebell workout requires both swinging and lifting of the weights, which for beginners can be awkward and difficult to control.

In a study published last year, the Danish researchers recruited 40 pharmaceutical workers, mostly middle-aged women with back, shoulder and neck pain, who were randomly assigned to either a regular kettlebell workout or a control group that was simply encouraged to exercise. The first group trained with kettlebells in 20-minute sessions two to three times a week for eight weeks, according to the report, published in The Scandinavian Journal of Work, Environment & Health.

At the end of the study, the kettlebell exercisers reported less pain as well as improved strength in the trunk and core muscles, compared with the control group. Over all, working out with kettlebells reduced lower back pain by 57 percent and cut neck and shoulder pain by 46 percent.

The study’s senior author, Lars L. Andersen, a government researcher in Denmark, noted that workers who spend much of the day sitting are particularly vulnerable to back, shoulder and neck pain because they develop tightness and weak spots along the posterior muscle chain, which includes the muscles running from the lower back down to the glutes, hamstrings and calves. Kettlebell workouts strengthen the posterior muscle chain, and the increased blood flow to the back and leg muscles also may lessen pain by reducing the buildup of lactic acid, the authors wrote.

While isolation exercises like curls and presses have their benefits, kettlebell movements recruit multiple muscles and teach the body “to move as one unit,” said J.J. Blea, a certified kettlebell instructor and an owner of Firebellz in Albuquerque, one of the top kettlebell gyms in the country.

Because kettlebells can be difficult to control, it’s important to learn proper form from a certified instructor or a kettlebell class at a gym. The cornerstone of the kettlebell workout requires the exerciser to swing the kettlebell between the legs. In the Danish study, women started with a 17.5-pound kettlebell and men with a 26.5-pound kettlebell.

“When you’re doing a swing, you squeeze your quads, you squeeze your glutes, and you squeeze your abs,” said Mr. Blea. “By squeezing these muscles, you protect your back. It creates power, and it increases strength.”

Kettlebell training is also surprisingly aerobic. A study by the American Council on Exercise found that a 20-minute kettlebell workout burns about 21 calories per minute, the equivalent of running at a six-minute-mile pace.




Bison Meat

Thanks to Michele for mentioning this to us. Windy Point Bison Ranch located in Orville, WA now offers grass fed bison meat. Windy Point  has the philosophy, “Let’s get back to basics… eating the natural way with the meat, grains, fruits, and vegetables that were provided for us”. Sounds like something I would say. Why is eating grass fed beef so much better? It has more to do with the fat content as well as the types of fat that are in the meat. Fat content is a lot lower in grass fed livestock or bison, plus they contain a better ratio of Omega 3:6. Omega 6 fatty acids have been shown to have inflammatory effects when in high levels, they aren’t bad fatty acids but just need to be in the correct ratio with Omega 3 fatty acids. Another plus is that Bison have never had E-coli, Mad Cow or rather Mad Bison, and are not known to have ever had Cancer? The eat from fields that have never been treat with herbicide or pesticides. If you are interested in purchasing this we can think about ordering a bulk order from them. They have 1 pound packs = $6, can also purchase 40 pounds pack for $240. Lets use the fridge for more then just


WOD: Saturday:

  • With a partner you have 3 min at each station to complete amrap. Only one person may work at a time:
  1. 100m sprints with med ball 20/14
  2. pull ups
  3. squats
  4. push ups
  5. Med Ball sit ups 20/14

WOD: Monday: Death by 100’s – Pick your own WOD: Fate is your guide 🙂

  • Choose 3 cards, 5 min rest between exercises, all 100 reps
  • Cards include:
    • Double Unders
    • Squats
    • Box Jumps
    • Tuck Jumps
    • Push Ups
    • Push Press
    • Jumping Squats
    • Lunges
    • Burpees
    • Pull Ups
    • KB Swings
    • Sit Ups

What’s Important

Everyone does it, when life gets to hectic you start looking for something that you can quit to make things easier. One of these things that is easy to let go by the wayside is your workouts. The problem is that if this means a lot to you, you most likely really don’t want to give this up. And often you feel bad, that you’ve let yourself down. You keep telling yourself that you will do it tomorrow, but tomorrow never comes! We all have busy lives and for most of us missing a workout now and again isn’t the end of the world. It is the constant missing workouts that is bad. Take moment to take a step back and think what is really important and what really matters to you. Try to do things a little differently to make time for yourself. Ask someone for advice and help. Think about what makes you feel more alive and healthier. Make your plan using your commitment rather than your impulse to quit. You actually can have it all and eat your paleo cake too.

Human progress is neither automatic nor inevitable… Every step toward the goal… requires sacrifice, suffering, and struggle; the tireless exertions and passionate concern of dedicated individuals.”
– Martin Luther King Jr.


  • 30x Pike sit ups
  • 30x Tuck jumps
  • 30x Lateral burpees
  • 20x Sit up
  • 20x Long jumps
  • 20x Burpees
  • 10x Long leg sit ups
  • 10x Jumping squats
  • 10x High jump burpees
    • Level III: Every min on the min 5 KB swings 54/35
    • Level II: Every 2 min 5 KB swings 35/20
    • Level I: Scaled as needed, no KB swings

CrossFit Regionals

This weekend are the NW Regional Qualifiers at the Puyallup Fairgrounds, Puyallup, Wa. This event will host the top 75 men and women as well as the affiliate teams to compete for a chance to go to CA for the 2010 CrossFit Games! Only 3 men and women will qualify for this chance and 6 affiliate teams. The NW Region consists of WA, ID, OR, AK, UT, & NV. Admission is $50 which buys two entry wrist bracelets for the weekend. If you have the weekend off and want to be more then ever motivated for CrossFit and watch some amazing athletes do there thing, I highly suggest taking the trip to watch this event.  Registration starts @ 6:30am, first event starts @ 9am. Check out the CrossFit page  for more detail on the event. Want to see what workouts they will be doing click HERE.

WOD: Tuesday

  • 70 Burpees
  • 60 SitUps
  • 50 KB Swings
  • 40 PushUps
  • 800m Run

Have some fun!

We take our training pretty serious here at FOCF, ha! Sure this is serious stuff, but you have to take some time to goof off a little bit. Yes the benefits to your health and longevity are reason enough to get fit, but life is so much better if you enjoy it! The gym should make things out in life easier to accomplish. We are building a great FOCF family here with people from all different backgrounds that have one thing in common, We love CrossFit! Welcome to Mark and Cindy! Get ready to have some fun!

WOD: 10 min AMRAP

  • 7 Thrusters
  • 12 KB swings
  • 7 Pull ups
    • Level III: 115/75# & 53/35#
    • Level II: 95/55# & 35/20# & band pull ups
    • Level I: 75/35# & 20# & band pull ups