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

December 28, 2011

3 rounds

30 KB swings

10 Chest to Bar pull ups

Row 1000 m upon completion of 3rd round


Work up to 1 Rep Max Snatch


3 rounds

10 Burpee broad jumps

10 Russian twists

100 m sprint


Olympic Weightlifting Coach Mike Burgener illustrates the importance of the role of your arms in the power lifts.

November 9, 2011

The Purpose of the Burgener Warm Up

The warm-up consists of six different sequences that are important for learning to perform the Olympic lifts. The Burgener warm-up is performed with a length of PVC pipe and specifically trains the second and third pulls of the snatch. Repetition of these sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk.
The essence of the Olympic lifts is creating momentum and elevation on the barbell through a range of motion that begins at the floor and finishes with the bar overhead (in the snatch and the jerk) or racked at the shoulders (in the clean). It is recommended to incorporate the Burgener warm-up into your daily routine regardless of the workout. It is remarkably effective at teaching and reinforcing the basic concepts of performing the Olympic lifts. For The CrossFit Journal highlights each of in a detailed article written by Mike Burgener, Olympic lifting coach.


Olympic Lifting WOD


Power Snatch 5 x 5 x 5 x 3 x 3

OH Squat 5 x 5 x 5 x 3 x 3

Squat snatch




4 rounds

400 m run

15 thrusters

15 pull ups

Heavy Isn’t Always the Answer

Scaling…We have predetermined scales here at FOCF, which makes it easy for people to make a decision on the weights they are using for each WOD and gives you some flexibility in your decisions. But have you ever come in and maybe done too much? Or been coerced into doing too much. I’ll admit as coaches we all want you to succeed but sometimes our eyes are bigger then your muscles, and like wise your eyes are too large alos. It happens, and when it does you look at the clock when you are finished and go, “WHAT! 25min!?” When everyone else finished in 10min. Been there done that! So what is the meat and bones for CrossFit? POWER, and power equals work/time. Work in the amount of weight you move over a distance (i.e. thruster) and the faster you do thrusters the more powerful it is. It’s always a cat and mouse game, but our job is to get the largest power output because that’s what gets you the good stuff! “Zatsiorsky posits that maximal power output occurs at approximately 30% of maximal velocity and 50% of maximal load.” Scaling is not just for grandma guys and gals, you don’t get athletic by just being able to lift heavy things, you get athletic by lifting heavy things very fast. Be more than strong, be powerful. A good article from the guys at Again Faster talk about just this topic, in Zatsiorsky, Scaling, and Power by Jon Gilson. Read the comments section too there some great debates throughout.

WOD: Tuesday


10 Push Ups
Sprint/run to street
10 Squats
6 Rounds


  • 3 rounds
  • 30 wallballs
  • 30 Squat Snatch
  • Level III: 20/14 & 75/55
  • Level II: 14/10 & 55/35
  • Level I: 10/6 & 35/18

Gluten Free

If any of you made it out to the Hoover Ball BBQ on 4th of July Weekend then you had a chance to try some of the gluten free buns that weekend. I got those from a little bakery that is in Yakima, Jenny Mae’s Gluten Free Goodies. Again just because they are gluten free doesn’t mean that they are low carb. But for a treat to keep you motivated on your lifestyle change, she has the goodies. Now if you have ever had gluten free products before in the store they were most likely a close relative to cardboard. Not so with Jenny Mae, her baked goods stay moist and soft, a hard thing to accomplish when you remove gluten from the equation. Because gluten is what gives bread it’s elasticity and fluffy characteristics. Some of her baked goodies include: loaf of bread, pizza rounds, chocolate chip dough, blueberry muffins. All of her products are gluten, casein, & soy free! Located at 8308 Ahtanum Rd, Yakima Wa her bakery is open M-F 9-2:30pm, pick ups from 2:30-5pm. Call her for information (509)833-5096 or email at jennymaesgoodies@aol.com And she delivers to the Tri-cities!

WOD: Monday

  • 18-14-10 Pull Ups
  • 9-7-5 Squat Snatch
    • Level III: 135/95
    • Level II: 115/75
    • Level I: 65/45

Functional Fitness

Thank you Michele for sending this to me. You want to talk about functional fitness, this is it! Down and dirty style, designed by the British Special Forces. This 7 mile race is not your average trail run. It is a mix of woods/trail running, barbwire crawling, running through fire, seat of your pants 2 and 1/2 hour ride of your life. This race is October 9th, 2010 in Bear Valley, CA. If this peaks your interest early bird discount sign up is available. I hear Jo as a 15 passenger van that would make for a great ROAD TRIP! And what perfect way to train for it then coming to FallOut CrossFit! A portion of the entry fee is being donated to the Wounded Warrior Project, and charity that we will donate too in, our 2nd Annual, upcoming Fight Gone Bad V. For event detail visit Tuff Mudder.com trail map can be found by clicking here.

Today we Broadcast our 1st LIVE stream of our 5:30pm WOD! Let us know what you think!

WOD: 10 rounds

  • 3 Snatches (power/squat/split)
  • 15 Wall Balls
    • Level III: 135/95 & 20/14
    • Level II: 95/65 & 14/10
    • Level I: 45/35 & 10/6

Also Check Out Gail’s testimonial results by visiting her story on cholesterol!