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

Just When You Thought…

It was hard, it can always get harder! I would say we have the hardest workouts in the Tri-cities. Some may argue, and some may agree. But the bottom line is that it can always get harder. The weight can be heavier the sets can be longer the runs can be never ending. But the only way to prepare and get better is to come everyday with a knowledge that you will finish. It will be hard, the workout will not be fun, but the community is great. How hard can you push yourself to get to where you want to be. You can always do more then you think you can. Your body can withstand amazing things and you’ll come out stronger. No matter what your current ability level you will get better. It’ll never get easy but it can always get harder. Here’s a good example of what “harder” can be.

[youtube=http://www.youtube.com/watch?v=fb399PBZAuk]

WOD: Tuesday

WU:

  • 400 M Run
  • 50 Push Ups
  • 50 Squats
  • 50 Flutter Kicks

WOD: “Jack”

Complete as many rounds as possible in 20 minutes of:

  • 10 Push press
  • 10 KB Swings,
  • 10 Box jumps
  • III: 115/85, 53/35, 24/22″
  • II: 95/65, 35/20, 22/20″
  • I: 65/45, 20/12.5, 20″

CrossFit Prevents Falls

There are a lot of reasons why you should do CrossFit. None but then making sure you don’t make an absolute fool of yourself! Have you noticed your balance is better, you move better in space, you have control of you body’s action. You are the boss of your body and it does what you tell it to because you have conditioned yourself to do so. Great! Michael Jordan wasn’t born good at basketball. Sure he had athleticism, but his fade away jumper was something that took years of practice and plenty of times stay late and waking up early to shoot countless shots. The lady in the video before I’ll bet doesn’t practice her jumping abilities very often as the video proves. But I have faith in the CrossFitters at FOCF in their ability to avoid embarrassing public displays of poor coordination and athletic ability. Because we practice fitness everyday, it is who we are.

[youtube=http://www.youtube.com/watch?v=AEY5a8gFLHY]

WOD: Wednesday

  • 5 min clock – Find your 1 RM Clean & Jerk – 3 min rest
  • 3 min clock – Max Effort Pull Ups – 5 min rest
  • For time:
    • 400m run, 30 Burpees, 10 Push Press
      • Level III: 155/95  – Level II: 135/75  – Level I: 65/35

This Isn’t Your Typical Gym

We don’t do “sets” and you won’t find a Lat Pull-down machine, you’ll see pull up bars. We do plenty to work your core and improve stability but we do it by teaching you how to move your body and not try do balance on some giant fancy colored beach ball.

We are “Forging Elite Fitness” – and “Your WorkOut is Our Warm up” and in order to live up to all the expectations we work you through movements that are challenging, efficient, powerful, & you get one heck of a workout!  Better than any treadmill can provide.

Lets take a look at a lift most of you are all familiar with: The Clean & Jerk. Go into any gym and start doing HEAVY C&J and you will be quickly escorted out. But why? Because it requires chalk, the occasional dropping of the bar (noise & metal plates) and coaching. Something most gyms trainers are not familiar with.

This lift is amazing though and when done correctly give you all the necessary strength and speed to improve your athleticism and ability to enjoy LIFE. Everyone does this so don’t be scared if it seems daunting. If you have ever had to get a box up above your head, your probably done some form of a clean and jerk. Learning to do it correctly can make sure that you don’t hurt your back when putting away the Christmas tree this year.

Weight lifting prevents injuries. I know your doctor told you don’t do it because you’ll hurt your knees and back. But the fact of the matter is that the strongest and safest back are those of power lifters and olympic lifters. Not people who sit at home all day watching tv. Knee injuries are caused mainly by people who don’t know what they are doing, use machines to lift weights around a joint, or non-use. If you are already injured we can work around it, just because your hurt doesn’t mean you don’t have to get strong too.

Our workouts are hard, but doable and they don’t take too long. In and out in 60 min or less and the time you’re working out is generally less then 20 min. Give it a try and in one month you’ll find yourself checking this site daily because you have now “Drank the Kool-Aid” and once that has happened there is no going back. CrossFit has grown to what it is not by chance, but because of the awesome community that is drawn to it, and because IT WORKS!

This is a Family here at FallOut CrossFit. We are a group that can’t help but show up and suffer together, challenge ourselves and cheer on others. This is a group dedicated to one common goal “To Change Lives One WorkOut at a Time”. Come check out our family August 23-28th for our FREE Open Gym Week.

[youtube=http://www.youtube.com/watch?v=tzD9BkXGJ1M]

A CrossFit Story

This will bring a CrossFit tear to anybody’s eyes. Amazing story, shows you what a little will power & clean eating can get you!

We are like tea bags — we don’t know our own strength until we’re in hot water. ~ Sister Buche

For some more inspirational stories check out the women of Orange Coast CrossFit – CrossFit Women

Everyday I find new stories about how CrossFit has changed someones life and given them something to look forward to everyday. I know I say this stuff is fun all the time and the general response is “It’s not FUN!” But it’s rewarding and gives you a sense of accomplishment and aside from the constantly sore muscles makes you feel good about yourself and the things you are capable of. We are kind of like tea bags.

[vodpod id=Video.4178987&w=425&h=350&fv=]

WOD: Thursday

  • 4 rounds
    • 9 Clean & Jerks
    • 6 Front Squats
    • 3 Push Press
  • Level III: 135/95
  • Level II: 95/65
  • Level I: 65/45

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

eggs!

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