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

Do CrossFit to Protect Your Knees

There is this idea floating around that squatting it bad for your knees. Let’s correct this right here and now, that idea is WRONG. People who don’t know how to squat squatting will ruin knees. But squatting correctly¬† will strengthen the supporting muscles and can help rehab your knees. Anyone of the members here at FOCF better be able to tell you what the most basic human movement is…The Squat. Watch a baby squat and pick something up, it’s great! Yet we loose this ability as we age because we get weak hamstrings, glutes, abductors and adductors from sitting all day long. Most people in any gym if you watch rely too much on their quads through out the squat, putting large weights on their backs and placing alot of undo pressures on their knees. Their stances are often too wide, toes turned too far out and instead of knees tracking the toes, the knees fall inside and places large torsion forces on the ligaments of the knees. While this is common is most other gyms, there is also an epidemic that I notice among other CrossFitters who find it necessary to get “full” range of motion and insists on going A$$ to ankles bouncing off the bottom of the floor on their squats. This is a big CF No NO! Who taught them this? Now if any of these things sound like something you do, then you need to practice your squats more. This means homework! Get off the couch during commercials and squat. Practice box squats in the gym and at home. Just set up a box to squat height or even a little higher. Practice squating to a completely relaxed seated position. Keep the heels on the floor and the knees tracking over the feet during the entire movement. After you relax in the seated position for a second or two, try and stand up out of the squat without rocking forward. This is to be done Slow & Controlled! The next thing to do is to avoid is loading yourself up with weight in a squat movement during a WOD if you don’t have a strong base for the squat. This means all squat movements; thrusters, wall balls, front squat, back squat, etc…Realizing you have a weak squat is the first step to correcting the problem. I like seeing all of our members squats improve with practice and consistency in the gym. Look at any elite CrossFitter and you will see them rooted thru their heels relying on the bigger stronger muscles of the posterior chain to do squats and similiar movements.

WOD: Friday

400 M Run
50 Push Ups
50 Squats
50 Flutter Kicks


  • 5 rounds each partner
    • Partner (A) – Row 1 min
    • Partner (B) – Squats 1 min
  • Switch – 30 sec rest
  • Score = Total # Squats + Distance rowed

The New Skinny

Okay so here is the skinny. Girls if you are worried about getting all “jacked”, it just doesn’t happen. The majority of our students are women. ALL of them have improved, lost weight, gotten stronger, run faster, move better, developed increased; Cardio/Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Accuracy, Agility, Balance. But no one looks like Arnold! The women at FOCF are empowered and strong because they are dedicated to fitness. Tell me which girl do you want to be? The strong skinny or the skinny fat?

WOD: Tuesday

  • 10 Pull-ups
  • 20 OH Squat (weighted)
  • 30 jumping back squats (weighted)
  • 40 Wall balls
  • 30 jumping back squats (weighted)
  • 20 OH Squat (weighted)
  • 10 Pull-ups
    • Level III: 95/65, 20/14
    • Level II: 65/45, 14/10
    • Level I: 45/35, 10/6

WOD: 08/31/10

Know Squat

Do you know squat? Why should you squat? Because you can, and if you can’t then you need to learn to. But why? The squat is the most basic and natural human movement. Functional by design. It is in the bottom position your intended sitting posture. We invented the chair which has led to the worlds decrepitude and back problems. This is why there are becoming more and more standing office desk. They even have desks now with the treadmill built right into it to eliminate sitting and force walking. The squat helps to develop your hips, powerful hips are a hallmark of an athlete. Weak glutes and hamstrings though are often the cause of a bad squat. But you should be using every muscle in your body to perform a squat correctly. Some people may say that squatting is dangerous. Simply ask them “how do they get off the toilet then?” How do you get better at squats? Do more squats!


WOD: Thursday

WU: 3 rounds

  • 10 tuck jumps
  • 10 squats
  • 10 Plank to Push ups


  • 20 Sumo Deadlift High Pulls (SDHP)
  • 40 Toes to Bar (T2B)
  • 60 Front Squat
    • Level III: 85/65
    • Level II: 65/45 K2E
    • Level I: <45/35 K2C

The Back Squat

Why is this lift so important? Does your gym know the importance of the back squat? This lift is one of the most important lifts for developing strength. Okay so just leg strength? NO…FULL body strength! From your little toes all the way to the top of your head when done correctly. This lift is not just for football players either your grandmother should be doing this lift no matter what the doctors tell you. This is the most fundamental body movement that a human can do. Do you get low enough in your squat? Or do you cheat so that you can say you squat more weight? You should be doing a weight that done correctly allows you to get into the bottom of the squat to develop the muscles necessary for a squat. Done correctly this lift is the best lift in the gym.


WOD: 50 Back Squats for time

Level IV: 225/135

Level III: 185/95

Level II: 135/65

Level I: 95/45

*If you drop the weight, rack, or missed rep, run +200m at end. Clock stops at end of run

WOD: 08/18/10