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

And Their Off!

Wow! What a great turn out for the running clinic 🙂 We had a packed house of people wanting to learn how to correct their technique and decrease their risks for injury by running more efficiently. The learned about the 3 key points in running and points to remember on technique. We talked about running injuries and how to avoid them and what there main causes are. We ran some drills to get some reps in on correct technique and what to focus on. Each individual was given the opportunity to see before and after practice on video of them running. Many improvements were made and still work to be done. Remember that it takes 10,000 hours to become an expert at something. One three hour clinic on running will not fix your form. For those that made it, do some of those drills on a daily basis to help those nervous system pathways learn how to execute. This video talks about some of the faults of typical American runners in comparison to their Kenyan counterparts. Pay attention to most of it, and then you can ignore the stride length portion and hip angle. We want our runners to keep their feet off the ground as much as possible. Focus on the PULL, increase cadence to match your degree of lean to increase your speed.

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WOD: Saturday

  • 4 Rounds
  • 400m run
  • 40 Squats


Grip and Rip?

I don’t too often get caught up in all the posts online having to do with CrossFit. Everybody has an opinion just like everyone else has a…you know what I mean. But there was a post that the CrossFit Games facebook fan page post written by Jeremy Thiel that I had to comment on, so I did. Jeremy first off is a great athlete and has PRs that far superior to mine, but that doesn’t make him right on this topic. First read his post Grip and Rip, and let me know what you think. For the majority of the CrossFit community, this mentality isn’t beneficial. As coaches are #1 priority is seeing you succeed and remain injury free so that you can keep succeeding, stay motivated and come back for more. Grip and Rip works for a small majority of CrossFitters out there, but not for most. Coaches should stress technique/form, consistency then intensity. This type of thinking is what makes people outside of CrossFit turn a cautious eye toward our way of life. We want to get as many people involved in this because it makes them better, improves lives. Perfect practice makes perfect. Increase your efficiency and your effectiveness at greater speeds and intensity will increase as well. Dave Castro did a video for the CrossFit Journal a while back on this subject, here it is. With this said CrossFit is also about pushing the envelope, doing more then you think you can do. You shouldn’t expect form to be the same for the last rep as it is for the first. But for the beginner, or even the experienced CrossFiter I side on the side of caution and making sure that the form is intact and the athlete can return for another day. What do you think?

Check out a great CrossFit website if you haven’t already.

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Great video by SICFIT!

WOD: Tuesday

WU: JYD + 100 jump squats

WOD: 7 rounds

  • 10 Thrusters
  • 10 Push Ups
  • III: 95/65
  • II: 75/46
  • I: <45/35


WOD: Wednesday

WU: JYD + 50 goblet squats

WOD: “Kelly” 5 rounds

  • 400 m run
  • 30x wall ball III: 20/14 II: 14/10 I: 10/6
  • 30x box jump  III: 24/22 II: 22/20 I: 20 step ups