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

Gestational Diabetes

As a pharmacist one of the biggest disease states that I get to deal with is DIABETES. There are a few different “types” of diabetes. A couple are natural, one is definitely not, and one has a purpose. Being that we now have 2 pregnant women (soon to be just one) in the gym I feel that this was the perfect topic at the perfect time.

Too often women think that pregnancy gives them full rein to eat what ever they can think up (here come the angry emails 😛 ). Peanut butter and onion sandwiches, or pickles and ice cream, these things sets up this poor little guy/girl for poor insulin control, diabetes and a host of related problems throughout life. These are often referred to as cravings. Cravings are thought to be due to nutrient deficiencies. Which I would argue are because you need higher quality food in your diet and not the concoction for which you are craving. There was a time when women didn’t have these crazy cravings because this stuff didn’t exist. Being pregnant is the time to build the framework for a healthy future for the new CrossFitter. What you eat, they eat, so you should eat clean.

Some insulin sensitivity is an evolutionary adaptation to help create a positive nutrient flow to the fetus. People didn’t have to have glucose tolerance tests before we had all these “food products” (that shouldn’t be eaten in the first place). For more in-depth information regarding this read Robb Wolf’s recent blog post – Gestational Diabetes: What constitutes low blood sugar?

WOD: Tuesday

  • 7 rounds
  • 7 Power Snatch
  • 21 Double Unders
    • Level III: 95/65
    • Level II: 75/45, 3x Single unders
    • Level I: 45/35, 2x Single unders

Tabata Finals Results

What is a Tabata and why would we want to do it? A tabata workout sequence consists of 20 seconds of high intensity work, followed by 10 seconds of rest, repeated eight times for a total of four minutes.

Credit for this training method goes to Dr. Izumi Tabata and other researchers from the National Institute of Fitness and Sports in Tokyo, Japan. In 1996, this team published results of a groundbreaking study in the Journal of Medicine and Science in Sports & Exercise. The study provided documented evidence of the physiological benefits of performing the high intensity/rest intervals. After six weeks of training, Dr. Tabata observed a 28% increase in participant’s anaerobic capacity and a 14% increase in their aerobic capacity (VO2max).

This training method can be applied to just about any exercise…pull-ups, push-ups, squats, rowing, kettle swings….the possibilities are endless! You will be amazed at how intense these four minutes will feel; your aerobic and anaerobic energy systems will definitely be taxed!

As for scoring a Tabata workout, it goes like this: score each 20 second work period separately. After completing the eight sets, the set with the lowest number of reps is your score. For example, if you do a Tabata squat workout and score 20, 19, 17, 21, 22, 22, 20, 18, your Tabata score would be 17, as that is the set with the lowest number of reps.

So, next time you see a Tabata workout come up remember it is a highly effective, evidence-based training method that will improve your aerobic and anaerobic abilities!

by: Tammy Smith


Most Improved:

  • Men
    • 1st – Joey Sanchez
    • 2nd – Ben Larkin
  • Women
    • 1st – Jo Krone
    • 2nd – Michelle Earley

Best Scores:

  • Men – Tied for 1st place
    • 1st – Joey Sanchez
    • 1st – Jesse Jensen
  • Women
    • 1st – Jo Krone
    • 2nd -Lisa Muhlbeier

WOD: 7 rounds

  • 7 Power Snatch
  • 7 Snatch Balance
  • 7 OHS
    • Level III: 95/65
    • Level II: 75/45
    • Level I: 45/35

Honey-nut Rosemary Cookies

In my quest to find something that will quench sweetness cravings, I went searching for another cookie recipe. Unable to find one that met my criteria of picky nutritional/health consciousness, I developed my own. Now if you don’t know I am a pretty great baker, unfortunate now that I don’t eat any sugar or flour. Fitness trainer/Baker!

Honey-nut Rosemary Cookies –

  • 1 1/4 cups blanched almond flour
  • 1 egg white
  • 1/8 teaspoon sea salt
  • 1/4 teaspoon baking soda
  • 1/4 cup butter (organic)
  • 2 tablespoons honey (organic)
  • 1 teaspoon vanilla extract
  • 1 tablespoon chopped rosemary
  • 1/2 cup chopped walnuts
  • Preheat oven to 350°F In a bowl combine almond flour, salt, baking soda and egg white. Add oil, honey, and vanilla. Stir mixture until thoroughly combined, then gently fold in the rosemary and walnuts.
  • Place in Fridge for 30 minutes until firm
  • Spoon one tablespoon of dough at a time onto greased or wax paper lined baking sheets. Place sheets in the oven and bake for 6 to 7 minutes until lightly golden. Cool on baking sheets before serving.
  • The cookies are delicate until cooled. ENJOY!

WOD: 7 rounds

  • 7 Power Snatches
  • 7 Box Jumps
    • Level III: 95/65 & 24″/20″
    • Level II: 75/45 & 20″ box jumps
    • Level I: 55/35 & 20″ step ups