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


Saturday 8/7/11

  • Muscle snatch – 40% (of snatch) x 3 x 2
  • Power clean + clean – 60% (of clean) x 2 + 1 x 3

“You would do 2 power cleans and a clean consecutively for each set using 60% of your clean.”

  • Power jerk + split jerk – 60% (of jerk) x 2 + 1 x 3

Muscle snatch: The muscle snatch mimics the upper body movement during the third pull of the snatch. Perform a snatch without squatting to receive the bar: continue pulling the bar overhead, finishing in a standing position. The final movement does involve a push up on the bar. The lift is legitimate as long as the elbows never drop from their elevated position before pressing up.

4 rounds:
10 m shuttle run x 4
10 KB swing

Consistency Gets Results

The weather has yet to show up, but, they keep telling me that it is summer time here in the Tri-cities. A lot of people use the new year to set goals, but it’s just as important to reevaluate your goals in the middle of the year. How are you doing with those goals? It’s time to get serious on your training and commit to being consistent. The workouts are great, but the key is to make sure you don’t miss any. It is time to evaluate your routine, critique your past efforts and create a new training schedule. This month FallOut CrossFit would like to offer that extra drive, in the form of the “Perfect Attendance Award” to motivate you to push the envelope in your workout schedules.  We say that routine is the enemy in the workouts themselves, but the key to any success may it be in training, work, or personal lives is to find a healthy routine allows us to carry out our goals.

This is for all membership types, Basic, Bronze, Silver & Gold, we want you to stick with your program for the entire month of August! We want to see every member for every single workout of yours and we are hoping this will be the trigger to get you back on your routine.

We at FOCF will be tracking your attendance from Monday, August 1st to Wednesday, August 31st. Of those that make that commitment and succeed in attending each week the days you are now contracted for, you will be entered into a drawing and 3 people  will be rewarded with a FREE month (unlimited members must attend 4 days a week for the challenge). So, make the commitment now, stick to it and never give up!

The Drop In Rate for members will only be $12 during the month of August (Cash only).

In addition to this we want to offer every student of FOCF an UPGRADE to the UNLIMITED MEMBERSHIP for the week of August 22nd through the 26th.
Whatever your goals may be, this is the week to kick it into high gear.  Embrace this opportunity to step up your routine and experience what the next step in your programming can be. This will offer you as students the opportunity to not only increase your training schedule but to test your body’s ability to handle an increased training volume. This is a great opportunity to experience more workouts and rise to the next level of training.  The coaches at FallOut CrossFit are here to help you evaluate your goals and suggest a weekly routine that corresponds.

For all your workouts through August excluding UNLIMITED week. Please use MindBody Online to schedule your workouts.

As a benefit we will be programming specific workouts for specific days of the week. Each workout focusing on a specific aspect of CrossFit; endurance, olympic lifting, strength, & SEALFIT. More details on this to be released. They will be scheduled in the MindBody website.

If you have any questions please feel free to contact me or one of the FOCF coaches.

WOD: Thursday

  • 4 Rounds
  • 400 m Run
  • 30 yard Shuttle Run (set three cones up 5 yards apart start at middle cone, start and end at middle cone)
  • Rest 3 Minutes btwn rounds

WOD: Friday

  • WU: 50 GHD situps
  • “Christine” – 3 rounds
  • 500m row
  • 12 BW Deadlifts
  • 24 Box Jumps

Taco Bell Diet

I don’t get a whole lot of spare time to watch TV. But, I did manage to catch a commercial that claims that Taco Bell’s Fresco Menu can help you lose weight. On its Web site, Taco Ball issues a disclaimer that its “drive-thru diet menu” is really not a diet at all. But if you read Christine, the new instant celeb, reduced her daily caloric intake by 500 to a daily amount of 1250 calories for 2 years and lost 54 pounds. So 54 pounds in 2 years…that’s just a little over 1 pound lost per month! This ad coming from the same company that tried to convince the public that it was time for the 4th meal from their late night menu. Low calorie diets are a recipe for disaster. It is true most people do lose weight on them, but you lose a lot more too in regards to your health, especially on a fast food “diet”. Most people need to choose quality of food over quantity to have the biggest impact on weight loss. People on low calorie diet often do not get the micro-nutrients needed to support a healthy living, and more often then not with poor food choices end up heavier after returning to normal calorie intake then before. Eating real food with balance macro-nutrients (protein, carbohydrates, & fat) will lead to natural weight loss with out crazy low calorie eating and leave you feeling & looking better then ever.


WOD: 8 rds for time

  • 4 – Weighted pullups
  • 6 – strict pullups
  • 8 – kipping pullups

Level III – 35/20#

Level II – 20/7.5# *Bands on all three*

Level I – 2 negatives, 4 strict band pus, and 6 jumping or band kipping

Mary Ann – Welcome!! You’re going to be great!

Joshua, Mr. Joshua

Life is difficult. Simple things like getting out of bed at 5am to get to the morning workout, skipping that morning latte & doughnut in the morning, are definitely not EASY. But, the simple choices that you make daily are what will make all the differences in your life. The people in life that get what they want out of life aren’t better than anyone else. Anyone can do it, yet they are unwilling to let the little voice in there head say, “they don’t have time, it’s too hard, I’m too tired, I just want to watch TV, I’ll go tomorrow”. These decisions are simple, but they are by no means easy. It is way easy to curl up in the couch after a long day of work. But those who don’t will be better for it.

WOD: Mr. Joshua

5 rds run, ghd situps, deadlifts

Level III -400m run, GHD situps x 30, DL 250/185

Level II – 400m run GHD situps x 30, DL 185/135

Level I – 3 rds 200m run, GHD x situps x 15, DL 65/45


Matt & I spent this last weekend working with a great group of coaches at CrossFit Eastside. Mark Rippetoe has over 30 years of lifting experience and his staff is very knowledgeable about lifting. They can be reached at Starting Strength, and Justin Lascek can be found at 70’s Big.com. We learned alot of coaching techniques for these lifts. With these skills I hope everyone in the gym reaches new PRs quickly. On another note, I will be gone on vacation from 11-17 to 11/24. I am trying to get the am classes covered during this time. I will let you know the outcome. If I can’t find someone to cover them, they will be cancelled until I return.

WOD: DL 5-5-5 work up to a weight, keep this weight for all 3 sets of 5