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

Fight Gone Bad

It’s another week of preparation for Fight Gone Bad – September 26th @ 10am. While this is all fun and games there is a seriousness has to why we do this and that it to raise awareness and support for our soldiers and people who battle cancer. These are our friends and family, our neighbors and complete strangers. But for 17 minutes we can only pretend to experience the pain that they live with everyday. While we get to stop after 17 minutes, the soldiers, people battling cancer and those that have lost loved ones do not. Please if you can spare anything, $5 dollars even, it all adds up. Skip the morning coffee for one day and donate a caffeine withdrawal headache and $5 dollars 🙂 Thank you!

WOD: Friday “Fight Gone Bad”

Test your FGB training so far as we did the same workout we will be doing on September 25th. We set our goal only to beat it in two weeks! Nice work everyone that came today.

3 rounds – 1 min each station

  • Wall Balls
  • SDHP
  • Box Jumps
  • Push Press
  • Rowing (cal)
  • rest
    • Class A: 75# 20lb WB 20″box jumps
    • Class B: 15# 14lb WB 20″box jumps
    • Class C: 35# 10lb WB 20″step ups
    • Class D: 18# 6lb WB 20″step ups

Welcome to new members!

  • Johnny
  • Lindsey (welcome again!)
  • Amy
  • Becca
  • Larissa
  • Josiah

Welcome to the FOCF Family!

Who has used their “Private Skills Sessions”?

Email Ben.Larkin@falloutcrossfit.com for more info!

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 & Tunes

Chris Spealler with his classic headphones

So does music really affect how well you do in a workout? When you work out how many of you actually are thinking about what song is playing? If you are working hard enough you probably don’t even here the music. But you all sure know when the music stops or when a commercial comes on because I have yet to pay the ridiculously low fee for Pandora (getting to that tomorrow, maybe). Generally the noise of you body, because we are machines, drowns out the music as you rip through your WOD and run like the wind. But some research does show that music helps athletes perform better. Music set at a higher beat increases heart rate and subsequently blood flow to the muscles and athletes show a greater power output. But their perceived effort was also increased. Go figure! But the catch is that this was for athletes doing a moderate level of activity. For athletes that were going all out music had little impact on their efforts. While music may not help us work harder it sure beats listening to the guy next to grunting while he’s working out. So until more convincing research comes out we’ll keep the music playing at FOCF. Read this NY Times article for more information – “Phys Ed: Does Music Make You Exercise Harder?”

WOD: Wednesday

  • 6 rounds
    • 6 Cleans
    • Run to street and back (150m)

FGB 5 September 25th

Every week we have been having a different FGB event to complete (minus the open gym week). This week is the same. Here is a video to help keep you motivated and your eye on the goal for this event. Raise $150 dollars, how you have to! Because we can help and we should help. Thanks again.

And if you haven’t registered by now, why not? This is must do thing if you are a member… click FGB5.org and get on board!


WOD: Friday (FBG-ish)

  • 25m sprints
  • Pullups
  • Deadlifts
  • KB Swings
  • Situps