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

Just Shake IT!

Just when I thought that CrossFit was the best and fastest growing fitness phenomena, comes the SHAKE WEIGHT! “Shake Weight® Utilizes New Workout Technology Called Dynamic Inertia, which Increases Muscle Activity by More Than 300% Compared to Traditional Weights”. And they say it’s scientifically proven! Sign me up I’ll buy two! Now seriously, when did someone decide that hard work wasn’t needed to get what you want. I’m an advocate of 6 minute workouts, but this is not a workout. Now what we did yesterday was a 6 minute workout that will tax your body in all 10 areas of fitness:  Cardio/Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Accuracy, Agility, & Balance. If you want to be proud of your workout and what you’ve accomplished come to FallOut CrossFit. If you want to fit in a “workout” between sitting on the coach watching this commercial and getting up to go to the fridge, buy a Shake Weight!


Not to discriminate here is the Female Commercial too


WOD: 3 rounds

  • 10 Overhead Squats
  • 50 Double-unders
    • Level III: 135/95
    • Level II: 95/65 3x single unders
    • Level I: 45/35 2 x single unders

Wonder Women

Oh if I had a nickle for everytime I heard, “I don’t to lift because I don’t want to get all muscley” The truth of the matter is that women don’t produce enough testosterone to generate the muscle mass to become “muscley”. But what comes to mind are those women on cable body building competition who most undoubtadely use anabolic steroids, along with other drugs to acheive that apperance. Some women through genetics and spending hours in the gym lifting heavy can put on more muscle than the average women. But most women will move more towards ending up on the cover of Shape magazine. Performing the exercises through the full range of motion will also help maintain you flexibiltity. If you only do “cardio” then you will not only cause your body to burn fat, but it will also burn muscle. Unless you mix your cardio up with some weights (and not the pink felt covered 3 pounders) you will loss the muscle that keeps you looking lean. Strength training will also make you smarter, Exercise: In Women, Training for a Sharper Mind, says a study done by the Archives of Internal Medicine. So there are multiple reasons why you should be picking something heavy up. Eat right, run fast, & lift heavy!


  • Thrusters
    • Level III: 95/65
    • Level II: 75/45
    • Level I: 45/35

Do you DREAD the Gym?!

Do you remember a time when the gym was something of a chore? Something that you had to do before you called it a day. I would imagine if I asked my members this question they wouldn’t be able to tell you a time they felt like that here. I used to feel that way before I found CrossFit. And now I come to the gym ready to encourage and inspire people to perform tasks that they would normally think of themselves doing. And this is why I love coaching. Sure there are days when you’ld be freaked out about the workout and there are days when you may not feel up to working out, but it’s wont be because you hate working out. CrossFit is FUN!
This is because there is alway an element of challenge, accomplishment, camaraderie, surprise, in our workouts sometime they are even daring, you will always leave better then you were coming in. Did anyone ever think that working out could be so much fun?

WOD: 3-3-3 Power Cleans

Whom ever was in charge of the camera yesterday could use a photography class. Sorry no photos today! But Welcome Melanie, Deana, & Michele to the gym. I will get some pics of you very soon to show off to your friends…


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