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

July 6, 2016

STRENGTH: OH squat 5-5-5-5-5

WOD: For time,

21 – 18 – 15 – 12 – 9
Wall Balls
Sit-ups
DB Walking Lunges

OLYWOD

STRENGTH: 1) clean and jerk 5 x (2+1)

2) clean pull 3×3

3) front squat 5×5

WOD: 5 rounds,

5 x high hang power clean

10 x hand release push ups

SAM_4894

December 28, 2011

3 rounds

30 KB swings

10 Chest to Bar pull ups

Row 1000 m upon completion of 3rd round

OLYWOD

Work up to 1 Rep Max Snatch

MiniWOD:

3 rounds

10 Burpee broad jumps

10 Russian twists

100 m sprint

 

Olympic Weightlifting Coach Mike Burgener illustrates the importance of the role of your arms in the power lifts.

Get ready, it’s coming…the 30 day Paleo Challenge

Be prepared to become a lean, mean FOCF machine…

 

Coming in January 2012 we will be offering a 30 day Paleo Lifestyle Challenge.

A sneak peak…Get ready for articles, recipes, weekly prizes, a celebratory event at the end of the challenge and more!

Final details and a start date for the challenge will be announced soon!!

What is a Paleolithic Eating Lifestyle?

The paleolithic, or paleo, eating lifestyle is a nutritional plan based on the presumed ancient diet of wild plants and animals that our ancestors would pick up on their way home from their Paleolithic jobs some 2.5 million years ago. Today’s “modern” paleo diet consists mostly of meat, fish, vegetables, fruits, nuts and seeds.

Since the end of the Paleolithic period, we have been consuming large of amounts of dairy products, beans, cereals, refined sugar, refined vegetable oils, alcohol and salt. With these new foods we have created “diseases of civilization” including obesity, cardiovascular disease, high blood pressure, type 2 diabetes, osteoporosis, autoimmune diseases, cancers, acne, depression and diseases related to vitamin and mineral deficiencies. While the rest of the Western world is gaining copious amounts of fat and inventing new diseases to blame their poor eating habits on, people who follow diets similar to the paleo diet are relatively healthy.

Research has found that by removing processed oils, refined sugar, and gluten grain from your diet you can reduce various digestive problems, namely colitis, Crohn’s disease, irritable bowel syndrome and indigestion. Also, people who follow the paleo style have a lower risk of stroke, diabetes, obesity or hypertension.

The secret to this diet’s success is that it focuses on food that can either be hunted or gathered. Once you are done removing all of the processed, pre-packaged junk that you regularly buy on your weekly shopping trip, you too can become a healthy, mammoth hunting bad-ass.

Grocery shopping like a caveman, you will familiarize yourself with the outer rim of your local grocery superstore. Stick to the produce area where you will find your fruit and vegetables. Hit up the meat counter and buy the fresh fish, grass fed beef and free range chicken. If you really want to get back to your Paleolithic roots, go get yourself a hunting license and start shooting your own dinner. While you are out, pick some blackberries and snatch up a few wild mushrooms. You are a caveman, start living like one.

 


Adapted from http://www.paleoking.com/paleo-diet/paleo-method/

December 26, 2011

Push Ups 4 – 8 – 16 – 32 – 64

 

Air Squats 4 – 8 – 16 – 32 – 64

 

50 yrd sprint between each couplet

 

 

“Far better is it to dare mighty things, to win glorius triumphs, even though checkered by failure… than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.”
-Theodore Roosevelt

Week 4 Attendance Report

It was the last full week of the attendance challenge! I hope that everyone took advantage of the unlimited week last week and was able to push them self in the last weeks of summer here. Woke up this morning and it was 20 degrees colder than just a couple days ago. Who’s ready for fall?! Congrats to everyone who have made it this far. You are an inspiration to all of us! Who made it to the end with out any absences?

Winners to be announced soon!

 

Basic Members Visits    
Athlete Week 1 Week 2 Week 3 Week 4
Field, David 1 1 1 1
Johnson, Josiah 1 1 1 1
Owings, Ed 2 2 2 3
Ortiz, Criselda 3 2 4 4
Ortiz, Yesenia 3 2 3 2
Field, Grace 1 1 1 1
Lucas, Debbie 1 1 2 2
Lucas, Chris 1 1 2 2
Bronze Members Visits    
Athlete Week 1 Week 2 Week 3 Week 4
Antolick, Kate 2 2 2 2
Lovell, Brianne 2 3 3 2
Locke, Sissy 2 2 2 3
Idler, Ken 2 2 2 3
Runge, Carrie 2 2 2 3
Wilson, Janet 5 5 2 5
Taber, Susan 4 3 3 3
Hargroves, Stephanie 4 5 3 6
Owings, Deanne 2 3 3 3
Gardner, Penny 2 2 3 3
Clontz, Erica 2 2 2 2
Moody, Stacey 3 3 3 2
Gaumer, Katie 3 2 2 3
Moody, Don 2 2 2 2
Silver Members Visits    
Athlete Week 1 Week 2 Week 3 Week 4
Larson, Dana 3 4 3 6
Idler, Audrey 3 3 3 4
Barclay, Chad 3 4 5 3
Krone, Jason 4 4 3 4
Reeves, Kelly 4 4 4 5
Gold Members Visits    
Athlete Week 1 Week 2 Week 3 Week 4
Showalter, Mary Ann 4 5 6 4
Jensen, Jesse 4 5 4 5
Krone, Jo 5 5 4 5