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


U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

WOD: Thursday

WU: JYD + Bear crawl gym length 10 burpees x 5 rounds

WOD: “Wittman”

  • Seven rounds for time of:
    • 15 Kettlebell swings III: 53/35 II: 35/20 I: 20/12.5
    • 15 Power clean III: 95/65 II: 75/45 I: 55/35
    • 15 Box jumps, 24″ box III: 24/22 II: 22/20 I: 20 step ups


    Normally I try to make the posts inspirational, motivational, something that makes you want to come in and work out hard. Some posts are meant to make you think about life, maybe bring a tear to your eye. This post is not one of those posts 🙂 The picture above I’m sure will never happen in the gym, because if it does there will be even more Penalty Burpees, and if that’s not enough motivation I will find something that will ensure weights are put in their proper place.There are even pictures that tell you which weights go where. I know everyone is tired after the workouts, but please put the weights away correctly. Stack them neatly and fit them underneath. The gym to many of us is a second home, lets keep it in order. If you came in and worked out last night (your name is listed on the whiteboard below), you owe 50 Burpees. Do them before you arrive at the gym today, or by the end of the day today. Honor system is in effect here. You wont have time to do them before the workout at the gym, and wont want to do them after the workout. Do them at work in the middle of a meeting if you have too. And if someone asks why you are doing them, you can tell them because Coach Ben said 🙂

    WOD: Tuesday + Burpees


    21-15-9 Barbell thrusters & situps


    3 rounds
    200 M Farmers Walk (10 burpees every time you drop KB)
    25 sit ups
    25 Double Unders

    III: 55/35
    II: 35/20
    I: 20/12.5


    We’ve all got them. But everyday we have 2 choices when it comes down to it. We can let our excuses run our lives, stopping any progress that we are making or we can recognize them and toss them to the side and gain control of our life back. Share your excuses with us so you can get them out of the way before coming back into the gym. By the look of the class sizes lately I don’t think there are too many out there with excuses but for those that have been missing your WODs…What’s your excuse?!

    WOD: Monday “Bear” + Burpees

    5 Rounds
    10 Push Ups
    10 Sit Ups
    10 Air Squats
    Run to street & back

    WOD: 5 rounds
    • One rep=
      • 1. Power Clean
      • 2. Front Squat
      • 3. Push-Press
      • 4. Back Squat
      • 5. Push-Press
    • Seven reps = 1 round

    Work up to your max weight
    10 Penalty Burpees for Each time weight rests on ground (complete at the end)
    This is not for time.
    You should rest in between rounds.


    Jonathan Stewart pointed out once that humans are the only species that drinks an excrement from another species. Well when you put it like that it doesn’t sound so appealing. I read a great post by Albany CrossFit, “Some Different Thought on Milk…” I like the approach to this, insulin isn’t the enemy. In fact if you plan on recovery quickly from your CrossFit workouts you’d better be using insulin to your advantage and refilling your cells with the nutrients they are craving since you just zapped them for energy. This is why Robb Wolf recommends eating 50% of your days carbs after your WOD, and every coach should tell you to refuel after a workout as soon as your stomach can handle food, 30 min post workout is an optimal time, but if you can sooner, do. Milk gets a bad rap because of the insulin response that it elicits, and it’s a large one. But that is to be expected since it’s purpose is to spur growth. Milk has some other issues as far as increasing rates of cancer, but many people can’t handle it for other reasons such as sinus problems, & lactose intolerance, etc. The article cites studies that looked at the insulin responses or both skim and full fat milk, both showing high insulin response similar to that of white bread (white bread still contains Alloxan, used to bleach the flour, that’s toxic to the pancrease). Also found that skim milk in children can induce hyperinsulinemia and insulin resistance in just 1 week! While other milk products like cream and butter do not cause this insulin response. The reason being that it is caused by the proteins in milk, and especially the amino acids leucine, valine, lysine, and isoleucine, all of which are essential amino acids. Which means you must get them from your diet. Cream and butter are mostly made of the fats from the milk and lack any protein. While full fat milk does have an large insulin response it has also been shown to likely promote better glucose tolerance, better weight control, and more resistance to chronic diseases like diabetes and heart disease.  So while for most I don’t recommend milk in the diet, I myself drink it only during lifting cycles, it should be used sparingly. If you want to put on mass, milk is good a option and will increase your bodies ability to store nutrients where you want too. But if you not in the business of storing nutrients and would much rather use up some of your own stores I don’t recommend drinking milk. If you must please do so with grass fed cows, and preferably raw milk. Try it once and you wont go back to pasteurized dairy I promise you. While whole milk is thick like melted ice cream without the sugar, raw milk contains all the same stuff but doesn’t separate and cream like whole does. Not to mention it has all the good things like antibodies that pasteurizing takes away. But, at the end of the day do what makes you feel good, if that includes milk than have at it, but if you don’t get the results you want then consider giving milk a break and reevaluate. Milk most definitely is a food, made mostly to nourish us to grow while we are young. But can also be useful when trying to illicit a certain response or devious when trying to lose some weight. What have been your experiences with milk? Good, bad or indifferent?

    Some Tips on Dairy if you must! – From Albany Crossfit

    • Go fermented. Stick to full-fat yogurt, kefir, and cheese.
    • Go heavy. Stick to butter, cream, and half-and-half.
    • Go pastured. Find a source of pastured dairy. (also at Yokes)
    • Go Raw! (good source for raw milk – Yokes in West Richland, Pure Eire Dairy, from Walla Walla, Wa)

    WOD: Thursday (Day #2 of Guest Days)

    WU: 3 rounds: 400m run & 30 squats

    WOD: Each partner must complete each movement before moving on to next one. Partner not working will be holding barbell/plate over head. Cannot count reps unless partners weight is up OH

    1. 30 Medball Cleans III: 20/14 II: 14/10 I: 10/6
    2. 30 Squats
    3. 30 V-ups
    4. 30 Wall Balls III: 20/14 II: 14/10 I: 10/6
    5. 30 Burpees

    III: 95/65 II: 65/35 I: 45/25 (overhead weights)