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

December 2, 2013

STRENGTH: Overhead squats 5-5-3-3-2-2

WOD: 15 minute AMRAP

200 m run

6 x handstand push ups

12 x KB swings







That’s right I said it! Now all kidding aside, most people do suck. This post is more directed at the men of the world. Our gym is mainly made up of women who know what it takes to be in shape. But there is no denying that people’s body composition in general is not what it used to be. “You SUCK as a Man” is an article by Dr. Sekula. This looks to be a fairly new blog but it’s making big noise with their latest post. CAUTION: Do NOT read this if you get your feelings hurt easily!!! Are your pants width larger then the length? Then you SUCK as a Man! As society “advances” we as humans keep getting crappier. We are weaker, fatter, slower, riddled with disease & have horrible sleep habits. If we could rewind time and place the average American in paleolithic times, they would be saber-tooth tiger food. We have excuses for every reason under the sun as to why we can’t work out. When I say work out I don’t mean a 30 minute jog on the elliptical. I mean pick something heavy up and run with it, jump, throw and sprint for time. And when you are tired and want to give up you do another round! Ditch the crappy food you eat, pump up the intensity, and find a pair. Dedicate yourself to getting better and becoming athletic and maybe stave off trips to the doctor and a early visit to a nursing home.

WOD: Tuesday

WU: Baseline Warm Up & OH form work w/ PVC


  • Strength:  Overhead Squats  10-5-5-3-3-1-1
  • & AMRAP in 5 min
    • 5 Burpees
    • 10 Sit Ups

Hip Mobility

So as some of you may know I’m not a big supporter of stretching. This means that I don’t like what most people do for stretching. We have all see it, the especially what people do before a big 5k fun run. The static stretching that most people associate with stretching. As I am getting older I find it more and more important to do the correct type of stretching that helps increase range of motion through out a joint to maintain maximum power output during the workout. CrossFit makes your hips stronger. Your hips have an enormous ability to move large loads over quickly over large distances. How many muscles are your hips made up of? Wiki muscles of the hip and you’ll find that there are 17 muscles of the hip. So do you need to know what all of these are, piriformis, obturator, gluteus, gamillus, blah blah blah. No you need to know when you have poor squat form and what to do about it to increase range of motion. Stretching an individual muscle group to try and make the muscle more capable of preforming the movement is unrealistic. There is more going on then just a tight muscle that is preventing the movement. This type of thinking fails to take into account everything that may or may not be limiting your movements, like skin, fascia, the joint capsule, surrounding musculature, etc. See video below on helping to increase hip mobility in the squat. Good for; front squat, overhead squat, back squat, air squat, wall ball, kettlebell etc. You get the idea. For more great mobility exercises check out Kelly Starrett’s Blog at http://mobilitywod.blogspot.com/.


WOD: Thursday

  • 1000m row
    • 2 rounds of
      • 10 Overhead Squats
      • 10 Burpees
  • 800m run
    • Level III: 95/75
    • Level II: 75/45
    • Level I: < 45/35

CrossFit is for EVERYONE

If you are still wondering if you can or should do this. Here is a little motivation for you! “A CrossFit Grandma” is a CrossFit Journal article that highlights a lady who was 69 years old at the time and was sad that she couldn’t pick up her 13 pound granddaughter, and her experience with CrossFit. Needless to say she was able to pick up her after starting CrossFit. If she can do it, you can do it! Still not convinced? This other CrossFit Journal article, “The Girls for Grandma” shows you how normal CrossFit workouts are generally scaled for people. Don’t feel left out guys, this isn’t just for grandmas, we can scale them for you too. The only catch to CrossFit is that you must be present to see results. It’s just like school, if you don’t show up and do the homework you are probably going to fail the test. If you don’t come into the gym for your workouts, you won’t see any results. You can will the pounds away or wish you had bigger muscles but I’m betting you don’t get far with that approach. Although it would be way easier if that was the case. There is no better place then your local gym here in Richland, FallOut CrossFit, to get the attention and motivation to get you to where you want to be. We have a great family here at the gym all focused on becoming more athletic and healthier and ready to support everyone who comes through these doors.


WOD: Tuesday


  • 2 min burpees
  • 1 min rest
  • 2 min squats
  • 1 min rest
  • 2 min sit ups

WOD: 15-12-9

  • OHS
  • Lateral Box Jumps
  • Push Ups
    • Level III: 95/65, 24/22
    • Level II: 65/45, 22/20, m-toes w-knees
    • Level I: <35/18, 20, knees

What is CrossFit?

These “What is CrossFit?” videos keep cropping up online, and this is another great one! I will post one of these every time I find them because they are all amazing reminders of how great CrossFit is and the type of people who are drawn to this CrossFit family of ours! I’m looking forward to all the new soon to be CrossFitters that the coaches here at FOCF will have the privilege of meeting in a couple of weeks here at our upcoming Open Gym Week August 23-28th. This is CrossFit and it inspires people to be the best that they can. Here at this gym you will make new friends for life and when you join a CrossFit gym you don’t just join a gym you join a worldwide family of fitness minded people and you will be welcomed with open arms no matter what other gym you visit. Welcome to CrossFit!


WOD: Tuesday

  • 21 OHS
    • 800m run
  • 21 Back Squat
    • 30 Burpees
  • 21 Plyo Push Ups
    • 800m run
  • Level III: 95/65
  • Level II: 65/45
  • Level I: 45/35

WOD: 08/10/10