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

Throw Away Your Scale

Okay ladies, and gentlemen. THROW AWAY THE SCALE!! And the calipers! (Tim if you want to get them for the gym you still can as they can still play a part, but body fat % isn’t the best body composition testing tool) But seriously that scale isn’t doing you any good, in fact it’s probably driving you crazy and most likely you are veering off the Paleo wagon. Don’t make this harder than it is! Eat real food, meat, veggies, nuts seeds, some fruit, little starch, no grains, dairy or sugar. Typically what I see happen is person starts paleo, sees a pretty good decrease in bodyweight and them BAM! It stops, and so sets in the “WTF” phase. And people resort to, “If I’m not going to lose weight then I want ________(insert non-paleo food item). It’s okay things will get better. The human body is a very complicated machine. And at all times will be more frustrating then operating a computer. What is happening though is that you are more than likely gaining muscle, which is the reason for the lack of weight loss. Even if that’s not the case, what is really the goal? I was talking with a member yesterday about this topic, she said she’s finally back on the paleo wagon, & her ability to push through a WOD is SO MUCH better! Her athletic capacity in just a couple weeks of strict Paleo has improved and she couldn’t be happier. The aesthetic component of the diet will sneak up on you, as you are focused on your WODs, and soon…BAM! Rethink what your goals are and after reading this article below, weight loss may not have the same ring as it used too hopefully. Eat right, train hard, change your life.

This one was originally posted on Everyday Paleo.

Brace yourself. I’m coming at you with all guns blazing on this one and you aren’t going to believe what you’re about to see. First things first, if you haven’t read my diatribe condemning your bathroom scale, please begin there.

Alright, now that you are caught up, let’s revisit Deb from my last post. Deb has been kind enough to let me exploit her for your education on these here interwebs and I am very grateful. Showing the world where she started isn’t easy, but she is a kind person who wants to help you and she has accomplished some remarkable things in her health and fitness.

So here is Deb at the beginning of a contest we held at my gym in January of last year.

Here she is at a size zero with her nutrition dialed. For the full effect of this picture, place your thumb on your screen directly over the ugly guy on the right.

And here she is a couple of weeks ago after a lot of hard work that has dramatically increased her fitness capacity. I didn’t actually intend for this post to be all about Deb’s accomplishments, so I won’t repeat her numbers here. Suffice it to say, my money would be on Deb versus the average American girl half her age in a contest of any exercise I have ever convinced her to perform. Now for the really good part.

I spent my entire career waiting patiently for the right situation that would produce the picture below.

Now that you are done staring in amazement, eyes darting back and forth between the two Debs and down to “155lbs” to make sure you read it right, let this information really sink in. Let it change your perspective to something healthier. Forever!

Now go throw away your scale.

Faced with the facts above, basing your goals – or even worse, your happiness – on the number on your scale is absolutely ridiculous. I’ll give you an example of why weight is useless information in all but extreme cases. Let’s pretend Deb came to me at a weight of 200 lbs and told me she wanted to get down to 155 lbs. Which side of the picture above do you think she would prefer? Do you think she would have been satisfied with the left side? Look at her face. She is ecstatic with her body on the right, but on the left she can hardly stand to have her picture taken. We can glean from this that goals based on weight are too vague to be useful. If I had only given you her circumference measurements (waist, hips, thighs, bust, etc.) and no photos, there is absolutely no doubt in my mind which 155 lb Deb you would have chosen as the more aesthetically appealing. But when you look in the mirror and see a body like the Deb on the left you probably say, “Damn, I need to lose some weight.” Now you have undeniable evidence that defies that thought. Losing weight is not what you want and pursuing a number on your scale is not the path to success. It will drive you insane, though. But that’s probably not your goal.

Change your perspective to something healthier. Forever!

For those of you that may be having a hard time believing how all this can possibly be true, click here and hit Deb up on Facebook. She will be happy to befriend you and answer your questions, but please be reasonable. She has not volunteered to coach you, just to be your motivation.

WOD: Tuesday

  • AMRAP/12
  • 12 SDHP
  • 12 box jumps
  • 12 window wipers (Scale as needed) VIDEO
    • L+R = 1 rep (sub with DB locked overhead while laying on back and doing windmills on ground)

Fight Gone Bad 6

Register Today: HERE

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first five editions of Fight Gone Bad have raised a combined total of more than $4 million.

Fight Gone Bad 6 benefits The Special Operations Warrior Foundation and the CrossFit Foundation.

Fight Gone Bad 6 takes place on Saturday, September 17, 2011.

The event format is CrossFit Fight Gone Bad:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format. The stations are:

  • Wall-ball: 20 pound ball, 10 ft target. (Reps)
  • Sumo deadlift high-pull: 75 pounds (Reps)
  • Box Jump: 20″ box (Reps)
  • Push-press: 75 pounds (Reps)
  • Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Awards are given on Individual, National, and Regional levels.

Individuals who raise $150 or more will receive an Official FGB 6 Event T-shirt after the event.

There are two divisions eligible for awards:

  • Affiliates with 25 or less Team Members.
  • Affiliates with 26 or more Team Members.

National: The highest fundraising Affiliate in each division will receive a Grand Prize Package from our sponsors.

Regional: The highest fundraising Affiliate in each region in each division will receive a Traveling Trophy with their Affiliate name, the event name and the year they won on the plaque.

Raise $150 & receive free entry into the workout. For those who can’t raise $150 (can’t imagine it would be any of us!) event day participation is $25. All proceeds will be donated to FGB6. Go online and create your registration page.

Don’t Procrastinate…Get out there and get donations, ask everyone for $5 🙂


WOD: Friday

  • 800m run forward
  • 21 Thrusters 95/65 75/55 <55/35
  • 400m run backward
  • 15 Thrusters
  • 800m forward
  • 9 Thrusters
  • 400m run backward

Which Game Would You Play?

CrossFit Rocks!

It goes with out saying that we all go to the gym for our own personal benefit. But what if it could be more then that? I was reading CrossFit LA’s blog, and they turned me on to this idea of a “Zillion Sum Game”, an idea that was talked about by  Jonathan Fields, at a conference in Portland recently. Everyone one has heard of a zero sum game. Most sports are like this, there is a winner and a loser, and there can not be one with out they other. They cancel each other out, hence, zero sum. But what if everyone could win? You didn’t even have to know you were in the game, you just had to show up. Zillion Sum Game, or I think a better term would be the Infinity Sum Game, would be where everyone wins because when you see someone else succeed at something it drives you to want to succeed. Hang around successful people and you’ll become more successful, hang around with people who care about health and fitness, and like magic all of a sudden you become more aware of your own body’s well being. So, is CrossFit a zero sum game, or a Zillion Sum Game? It’s your choice. You can be the CrossFitter that walks in, gets their stuff set up, goes when the clock starts and leaves as soon as finishing and have it be all about you. Or you can be a part of a community that is growing exponentially. You can welcome a new member, help show them the ropes. You can help someone set up or clean theirs up. Be excited for someone that just got that PR because it will only make you strive harder on your WODs. In either scenario you can succeed, but in most other gyms you wont find this kind of community. With that, if you had to choose which game would you play?

WOD: Friday

  • WU: 2 x 400m run backwards + 20 squats
  • 3 Rounds
    • 400m run backwards
    • 100 meter sled pull
    • 500 meter row
  • 4 min rest
  • III: 90/65 II: 75/45 I: 50/35

Therapy Solutions

These guys are just down the street from us, and after the move they will be even closer! 1455 Columbia Part Tail, Ste 102, Richland, Wa, 99352. I went and met with Sara today the owner of Therapy Solutions, where one of their focuses is on myofascial release. While foam rolling is great and offers benefits of its own it is worth it to have it done by a professional. TherapySolutions is a privately owned physical therapy and rehabilitation clinic that has been in operation since 1999. They offer more then myofascial release. They are a full service physical therapy solution & they take a well rounded approach to the care of their patients focusing on the patient as a whole and integrating many aspect of health and wellness to provide an integrative, holistic and individualized program for their patients. Check out there website or give them a call.

WOD: Monday

Burgener Warm up

50 spider to crab

  • 4 Rounds for time of:
  • 400M Run
  • 10 Hang Power Snatches
  • 20 Wall Balls (20/14)
  • III: 95/65
  • II: 75/45
  • I: <55/35

WOD: Tuesday

  • 50 OHS squats PVC, 800m run
  • 1 min each station 1 min rest after all rounds
  • 3 rounds of:
    • double unders
    • OHS – 95/65 75/45 55/35
    • KBS 53/35 35/20 20/12.5
    • DB Cleans 35/20 20/12.5 12.5/7.5
    • sit ups