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

Week 2 Attendance Results

 

We are now through 2 weeks! Congrats to the remaining FallOut CrossFit students who continue to make fitness, consistency, and school spirit a priority as we continue through the month. A few unfortunately fell off the board this week, but it’s exciting seeing everybody in the gym more and more! It’s only making you stronger, faster, better! Just 2 more weeks to go!  Awesome work to those people who are pushing the envelope & made extra workouts for the week!! Keep up the hard work!

 

Basic Members Visits
Athlete Week 1 Week 2
Field, David 1 1
Johnson, Josiah 1 1
Owings, Ed 2 2
Ortiz, Criselda 3 2
Ortiz, Yesenia 3 2
Richards, Dolly 1 1



Field, Grace 1 1
Lucas, Debbie 1 1
Lucas, Chris 1 1
Bronze Members Visits
Athlete Week 1 Week 2
Antolick, Kate 2 2
Macdonald, Kyle 2 2
Lovell, Brianne 2 3
Ecclestone, Jennifer 4 4
Dennison, Sara 2 2
Locke, Sissy 2 2
Idler, Ken 2 2
Runge, Carrie 2 2
Knox, Jennifer 2 3
Wilson, Janet 5 5
Taber, Susan 4 3
Hargroves, Stephanie 4 5
Owings, Deanne 2 3
Gardner, Penny 2 2
Clontz, Erica 2 2
Moody, Stacey 3 3
Gaumer, Katie 3 2
Ollero, Jennifer 3 3
Moody, Don 2 2
Ollero, Riley 2 2
Silver Members Visits
Athlete Week 1 Week 2
Larson, Dana 3 4
Idler, Audrey 3 3
Barclay, Chad 3 4
Krone, Jason 4 4
Reeves, Kelly 4 4
Gold Members Visits
Athlete Week 1 Week 2
Showalter, Mary Ann 4 5
Jensen, Jesse 4 5
Krone, Jo 5 5

Coaching People

With profound simplicity, Coach John Wooden redefines success and urges us all to pursue the best in ourselves. In this inspiring talk he shares the advice he gave his players at UCLA, quotes poetry and remembers his father’s wisdom. It’s a fairly long video, but well worth the time. You get the chance to listen to one of the greatest coaches of all time, UCLA’s Coach Wooden. Think about how this applies to life & CrossFit. What parts of this speech speak to you? Your favorite quote from the video? Success is defined by a man who put a lifetime of thought into the development of human potential.

[youtube=http://www.youtube.com/watch?feature=player_embedded&v=0MM-psvqiG8]

WOD: Thursday

  • 5-5-5-5-5 Sumo Deadlift
  • AMRAP/10
  • 30 squats
  • 200 meter run

Success…You already have it!

What is it? Who defines it? I’m going to get a little sappy with this post. Nothing outside of you defines success. You define your own success. If you have something you want to achieve then only you are in control of reaching that success. And if you can put everything you have into it then eventually you will find away to that goal or you will die trying. No not everyone can become president, because there can only be one. But you definitely wont give yourself a chance of being successful unless you try. Success is defined inside by you and only you. If you are happy with what you have set out for yourself in life, then you are successful. What is something that you want to achieve that today you can’t or haven’t been able too? It doesn’t have to be related to CrossFit. Share your thoughts!

[youtube=http://www.youtube.com/watch?v=5mdW_ihN830]

WOD: Friday

WU:

  • 800m run then
  • Strict Pull Up(no kipping)
    • – for those with bands go down a band or work on negatives
      10.9.8.7.6.5.4.3.2.1

WOD:

  • 4 Rounds for time
    • 75 Double Unders
    • 20 Ring Dips

III: Rx W- 10 RD M- 20 RD

II: 3x single unders / m – rack dips w – negatives on racks (no bands)

I: 2x single unders / bands rack dips

The Truth

So you want to be successful? Everyone does, whether it’s at the job, at life, in the gym. We all want to be good at something. But what does it take to be GREAT at something. To be successful, to do more then you ever thought possible. It takes something that few really understand or have experienced. Many people, scratch that 99% of all people in the world give up when things get to hard (statistics are not real, but you get the idea). If you have come in to the gym and completed the workout you are among that 1% in the world that keeps pushing when life is too hard. This stuff doesn’t just translate into whether or not you can do a workout. This is real life stuff. I would go to war with any of my members because you learn how to push your limits and challenge yourself. This means that when life throws you a curve ball you smash it out of the ball park and then you sprint around the bases because you can. It’s that drive that make you successful, keep that and you can do anything.

[vodpod id=Video.4354599&w=425&h=350&fv=]

WOD: Wednesday

WU: 3 Rounds

  • 30 Double Unders
  • 20 Squats
  • 10 Ball Slams

WOD: 21-15-9 of:

  • Deadlift
  • Chest to Bar Pull ups
  • Level III: 225/165
  • Level II: 185/135 bands chest to bar
  • Level I: <135/95 bands chin to bar

Getting Better

Has anyone been able to do something that they couldn’t do before they started CrossFit? I have always been athletic, but when I started I couldn’t do a muscle up, or 40 pullups, but today I can do alot more then I could at the beginning. Being able to do something new is fun, exciting, rewarding & scary! It opens doors to improve your overall quality of life. Increasing your confidence and giving you the courage to do stuff you never would of thought you could do, since you know you can make it through the hardest workouts ever!! CrossFit has a tendency to do this for everyone who experiences it. It may completing a 10k run, doing an overhead squat, or something as simple as being able to reach your toes. CrossFit changes lives!

WOD: 4 2-minute rounds (no rests)

  • 150 meter Sprint
  • 5 burpees
  • Max Rep Kettlebell Swings
    • Score = # of KB Swings
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