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

Squat Day

So we train different here at FOCF, but somedays it’s back to the basics. If you want to be strong and you want the rest of your CrossFiting to get better, you need a good squat! There is no arguing this at all. Next to the Deadlift it is the most fundamental lift that must constantly be improved if you want to get better. What is the first thing that is taught to you as a CrossFitter? The SQUAT! So why do we have you lift heavy stuff. Because then we know we you will have a general physical preparedness and all around athleticism, nothing else stimulates your nervous system and musculoskeletal system like weightlifting. And the Back Squat is critical to overall strength and athletism. So have fun with it and see how much you can lift! Here is an interesting article from the CrossFit Football guys, tell us what you think. CLICK HERE

WOD: 5-5-5-5-5 Back Squat

  • Bonus!
    • Complete as many rounds as possible, in 10 min.
      100m sprint
      12 push ups

Economics or Choice

A study by University of Washington epidemiology professor Adam Drewnowski found that shoppers at low-cost supermarkets are much more likely to be obese than those buy their groceries at upscale markets. Albertsons shoppers were found to have a 38 percent rate of obesity, while Whole Foods customers were only found to have a 4 percent rate of obesity. The professor is quoted in the msnbc article, saying: “Deep down, obesity is really an economic issue.” Do you agree it’s a economic issue? Maybe it’s a issue with what’s being marketed in the supermarkets. Does Whole Foods just offer fewer bad choices for consumers so they are more likely to make healthier choice? Or are people choosing Whole Foods over Albertsons because they are already health conscious? It is most likely also a education issue, how many people really know that grains are actually bad for them? Or how bad Corn Syrup really is? While Whole Foods is much more expensive then Albertson’s it is not to say that there are not healthy choices inside Albertsons, in fact I used to shop there regularly. There are healthy choices of food for any budget. Whole Foods isn’t the only option to avoid obesity. What kinds of foods/meals do you like to eat to keep your diet healthy?

WOD: Back Squat 5-5-5-5-5

  • Mini AMRAP 10 minutes
    • 100m sprint
    • 12 Pushups

CrossFit Regionals

This weekend are the NW Regional Qualifiers at the Puyallup Fairgrounds, Puyallup, Wa. This event will host the top 75 men and women as well as the affiliate teams to compete for a chance to go to CA for the 2010 CrossFit Games! Only 3 men and women will qualify for this chance and 6 affiliate teams. The NW Region consists of WA, ID, OR, AK, UT, & NV. Admission is $50 which buys two entry wrist bracelets for the weekend. If you have the weekend off and want to be more then ever motivated for CrossFit and watch some amazing athletes do there thing, I highly suggest taking the trip to watch this event.  Registration starts @ 6:30am, first event starts @ 9am. Check out the CrossFit page  for more detail on the event. Want to see what workouts they will be doing click HERE.

WOD: Tuesday

  • 70 Burpees
  • 60 SitUps
  • 50 KB Swings
  • 40 PushUps
  • 800m Run

The Meatrix

If you have been coming to the gym the week and giving us a try you have most likely noticed that are workouts are fun, engaging, & hard! We have a great group of coaches that are here to teach you new movements and motivate through the grueling WODs, and a great group of members who give us their all everyday. But while we advocate healthy lifestyles through workouts we also focus on the diet side of the equation.

When you are at the grocery store shopping for refueling food after your crazy WOD you just completed, do you look at the prices of the free-range, grass fed meats, eggs (if they have any) with the regular lower priced foods. Have you ever wondered why it’s cheaper or why you should bother paying the higher price? You are what you eat! Imagine your body as a Ferrari, what type of fuel do you want in it, the discount brand, or the best fuel that will give you the performance you want. Check this out – www.themeatrix.com


 This movie clip is a goofy representation of the food industry but gets the point across. Browse around this website, there is some pretty interesting information. Also check out the “Eat Well Guide” to search for local farmers that support healthy ways. The quality of the feed that is given to the animals that we eat, directly influences our own health and well-being. Just because you can’t see the damage being done today doesn’t mean it’s not there. Spend a little bit more today in food costs and avoid costly health care problems in the future. That is true health care reform!

If you already get it – the video at the site above is a great reminder, if you don’t, consider making the regular investment in your health and well-being!


  • 10 Min Handstand Push Up
  • 5  Min Squats
  • 2 Min Pull Ups
  • 1 Min Push Ups
    • Level III: Rx
    • Level II: Press 95/65, band pull ups, knee push ups
    • Level I: Press 45/35, band pull ups, knee push ups


Tabata This Finals

There is a revolution beginning! And it’s about time that this type of thinking hits main stream media. First thing you should do after reading this is go program your DVR to record Jamie Oliver’s Food Revolution. This guy is on a mission to change how the world thinks about food. There is a better way to eat, we’ve been advocating it in the gym, and Jamie has a much bigger venue now and is sharing his message. He meets some big obstacles, challenges and resistance to change in his quest. There are a lot of people who have no idea that the food they are eating isn’t any good for them, and for most barely, if at all, constitutes as food. If you saw the episode on Friday night, share your thoughts. See Jamie’s inspiration speech at the TED conference, click here. Thanks to Michele for the heads up on this great opportunity for fresh veggies at Schreiber & Sons. If there is enough interest I will try to see if they will deliver to us at FallOut CrossFit.

WOD: Tabata This!

Final Results and Prize Winners to come – Stay tuned!

  • Tabata rounds with each movement
    • 20 sec on & 10 sec rest for 8 rounds (total of 4 min)
    • 1 minute rest between each round of Tabata
  • Row
  • Squat
  • Pull-ups
  • Sit-ups
  • Push-ups