(206) 390-7779
9463 NE Business Park Lane - Bainbridge Island, WA 98110
(206) 390-7779
9463 NE Business Park Lane - Bainbridge Island, WA 98110

Category Archives: Outcome Blog

Outcome Programming: Competition Training Sneak Peek

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Bainbridge Island's CrossFit Outcome 30 Day Competition ProgrammingThe days of just showing up and hoping to be “competitive” are long gone. One must commit to a program. We find that doing that in a team environment is the best way.

Outcome uses a mixture of training methodologies for athletes who are looking to become competitive in the CrossFit / Functional Fitness world. Here is a sample of what one of our athletes have done.

And here is a two day sample of our programming.


Agile 8

Do any additional mobility necessary to be ready for class.

Back Squat
Find 1 Rep Max
Use rep scheme to find 1RM (5@50%, 3@70%, 2@80-85%, 1@90-95%, 1@1 Rep Max)

WOD 1: 7 Minute AMRAP
5 Power Cleans
15 Double Unders
5 Front Squats
30 Double Unders

3 Minute Rest

WOD 2: 7 Minute AMRAP
5 Push-Ups
15 Cal Row
5 Pull-Ups
30 Cal Row

30/60 Singles
Damper on 5

Double Unders
Damper on 5

Deficit Push-Ups (raise feet up using 2-3 25LB bumper plates)
Double Unders
Damper on 7
Everyone should be doing strict pull-ups regardless of bands or not.


Agile 8

Do any additional mobility necessary to be ready for class.

Max Rep Push-Ups
Max Rep Pull-Ups
Max Rep Toes to Bar

If you don’t have the strict version of these movements, please find out where you are with them so we, your coaches, can help assess and create a plan of action for you to advance.

WOD: 21-15-9
Kettlebell Swings
Wall Balls
400 Meter Run after each round

12/16 KG Kettlebell
10/14 LB Medicine Ball

16/24 KG Kettlebell
14/20 LB Medicine Ball

24/32 KG Kettlebell
14/20 LB Medicine Ball
Sit-Ups w/hands on chest
Your runs should be under 1:30 per 400


Outcome Programming: Power Lifting Sneak Peek

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Squat – 5/3/1 sets/reps, 5×5 @ First Set Last ( or FSL)
Bench – 5/3/1 sets/reps, 5×5 @ FSL
Assistance work

Deadlift – 5/3/1 sets/reps, 5×5 @ FSL
Press – 5/3/1 sets/reps, 5×5 @ FSL
Assistance work


Bench – 5/3/1 sets/reps, 5×5 @ FSL
Squat – 5/3/1 sets/reps, 5×5 @ FSL
Assistance work

The program is set up the same way – taking 90% of your max and working up slowly. All percentages are based on that training max.

Outcome Programming: Olympic Weightlifting Sneak Peek

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Here is a 4 day sample of one of the many Olympic Weightlifting cycles we will run. Bainbridge Island’s CrossFit Outcome is ready when you are! Click here to make a good life choice.

crossfit-outcome-coach-sal-funnyMonday – Day 1

  • Hang power snatch – 60% x 2 x 5
  • Hang power clean + power jerk – 60% x 2 + 2 x 5

3 sets:
V-Ups x 15
KB swing x 15

This will be a light transition week so we can move into the next cycle. Lots of ice, stretching, foam rolling massage, and whatever other work you need to get you back to 100% by next Monday.

Tuesday – Day 2 

  • Back squat – 55% x 10, 60% x 8, 65%, 8, 70% x 5
  • Press – 3 x 8
  • Bent row – 3 x 8

3 sets: no rest:
20 meter bear crawls
10 hollow rocks

crossfit-outcome-staff-genevaWednesday – Day 3

If you’re feeling good, spend some time doing very light technique work where you need it. No more than 30 minutes.



Thursday – Day 4 

  • Snatch + 2 OHS – 60% (of snatch) x 5 sets
  • Snatch pull – 80% x 3 x 3
  • Snatch push press – 3 x 5
  • Static holds – 2 x 1 minute
  • ETC…

New Outcome Class Pass

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Outcome is excited to announce some new classes and a new way to attend them, even if you aren’t already a member.

Starting TuesdayAugust 1st, Outcome is officially adding Yoga and Kickboxing to our class schedule. These classes can be purchased on a drop-in basis or with our new Outcome Plus Class Pass.

Outcome Plus Class Pass Details

Classes Offered

  • SweatCon (M/W 1-1:30 PM)
  • Yoga (W 6:45-7:45 PM)
  • Kickboxing (T/TH 1-2:00 PM)

*In the coming months Outcome will be adding more of these classes to the schedule along with a few others.


  • Member*
    • 10 Classes for $100 (E-mail Us)
    • 1 Class for $15
  • Non-Member
    • 10 Classes for $150 (Click Here)
    • 1 Class for $20

*A Member is a human with a current and valid month to month membership at Outcome.
**Members not on an Unlimited plan are allowed to use visits on the Outcome Plus Pass for CrossFit, Olympic Weightlifting, Open Gym and all other classes offered under a regular membership.

Recovery: How Much Time Do You Spend Doing The Right Things?

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In any successful training program, rest and recovery are key components to maximizing your athletic potential.

The amount of time you spend recovering directly transfers into how effective your workouts can be.

How much time do you spend resting each week? Do you take one day off after three training days? Or do you work out 6-7 days per week and rest only when you feel like you need it?

Three systems are effected by recovery, including our hormonal, structural and neurological. This means we need to consider our muscles, tendons, ligaments, and bones. It also means that you should be taking time off to recharge and to make sure that you aren’t overloaded with work while your recovery time takes a back seat.

Recovery is multifaceted and it encompasses more than just the muscular aspect.

There are many ways to get the most out of your recovery. My go to methods include self-myofascial release (foam rolling), massage, mobility work, stress management and release (take a yoga class), and naps. Yes, lots and lots of mid-day naps. 🙂

When it comes to rest, sleep is the most critical component. Many of us cut our sleep too short most nights, and it directly effects the way we feel, the way we train, and the way we perform. You need to aim for seven to ten hours each night to get the full benefit. This allows your body to repair itself- all of your torn muscle tissue has the chance to heal and lactic acid build up is slowly broken down.

Water is another key piece. It is essential that you stay hydrated throughout the day. Try to aim for at least two liters.

Your nutrition also plays a very important part in recovery. It is good to follow the 80/20 rule- keep it clean (whole foods based, no or minimal processed foods, avoid refined sugars), Twenty percent of the time, enjoy life. Have that beer after your workout or that slice of pizza on a Friday night.

Mobility should be an every day focus. Simply put, mobility is your body’s ability to move. Mobility increases your athleticism, your coordination and even your ability to do more complex movements. For example, if you have horrible hip mobility, chances are- you may be unable to break the parallel plane in an air squat. By focusing on lower extremity and hip mobility work, you will eventually be able to increase that range of motion to perform a squat correctly.

Check this out- ROMWOD is a program designed to help people increase their mobility. They have monthly memberships and packages. If you can’t make your weekly yoga class or just don’t know where to start- this is great!

Warm Up: The Key To Maximizing Every Workout

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How much time are you spending on your warm up prior to your workouts? Five minutes? Ten minutes? Maybe you don’t have a warm up? Maybe you hit the stair master for a few and call it good.

I can’t tell you how many times per week I see people hit the weights without moving through some type of warm up. We are all guilty of it at some point, whether we are running short on time, we are trying to reach that one available squat rack, or if we are jumping into a set with a friend who has been waiting for us.

This is where it matters, because that one time that you don’t warm up, could be the time where injury decides to take place.

Working in a large gym with 23,000+ members, I see all of the above. There are times when I will watch someone walk in, put their things into a locker, and go right into that first set of 5 heavy barbell loaded squats. In reality, it is dangerous and can seriously affect the quality and benefit you will get from your workouts.

A warm up is designed to do just that- to prime the body for the movements it is about to perform. Dynamic warm ups have been proven to be extremely beneficial as it relates to overall performance and muscle activation. A dynamic warm up is the perfect time for you to gradually increase your heart rate, to move your body through a full range of motion and to make sure that all of your joints are lubricated so that they safely support you in your workout. A dynamic warm up, when done properly, is one that is safely activates and elongates your muscle tissue for peak performance.

Whether you are going to the gym to work on a specific muscle group, attending a crossfit class, or hitting the pavement for some running, make sure that you safely warm up. It will not only improve your performance, but it will allow you to maximize your potential in your workouts.

Try this sample dynamic warm up:

400m Easy Jog
20 Alternating Walking Lunges with a Torso Twist
5 Inchworms
10 V Ups
20 Air Squats
20 Mountain Climbers
10 Alternating High Side Planks (Hold 2 Seconds Per Side)
10 Pull Ups

Have a wonderful day!

Beauty In Strength

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Disclaimer: Exercise including but not limited to strength and resistance training, interval work, lots of heavy lifting combined with proper nutrition may lead to an improved quality of life, happiness, self love, smaller jeans and increased self confidence.

When female clients come to me, the first thing they usually mention is that they don’t want to get “bulky” or “too muscular.” Study after study have proved the benefits of strength training for women, yet the thought process of weight lifting equals huge muscle mass increases in females is still one that is rampant in every single fitness community. The first thing that seems to be on everyones mind is weight loss. It is very rare that someone comes to me with the goal of “increased strength.’ It DOES happen, and it is always an incredible moment. For every 10 women I speak with, only 1 will have a goal of increased strength.

When I work with my clients, I lead them through individualized functional core to extremity programming that consist of resistance training, weight lifting, interval work and mobilization. It is then up to them to bring their full effort each time they step into the gym in order to make the most out of their workout.

You can change your life. All you have to do is change your mindset.

This is a beautiful video done by CrossFit regarding what it means to find the beauty in strength. Gone are the days where only skinny was acceptable. Slowly but surely, beautiful, strong, muscular women are starting to show the world what it really does mean to be fit. To be healthy. To realize your full potential of what the human body is capable of.

Free Foundations, Free CrossFit and Free Coffee

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As a short follow up to my last post, I wanted to let everyone to know that I am fully prepared to put my money where my mouth is. I will give anyone who wants to give CrossFit Outcome an honest try, a free Foundations course and a free month of CrossFit. I believe that this is the only way to find out if CrossFit is for you. If you’re keeping track, that’s more than $300 in vanilla lattes.

Foundations Course: Before attending regular group CrossFit classes, CrossFit Outcome Bainbridge Island Communityall new members complete our Foundations course. Foundations consists of three private sessions with one of our certified Coaches. Over the course of these sessions, you will become familiar with CrossFit, the gym and our trainers. Our goal is to set you up for success so that you will be safe, confident, and ready to participate in our group classes. (Regularly $150, but yours is free 🙂

Unlimited CrossFit: Once you have completed Foundations, we will give you a free month of Unlimited CrossFit at CrossFit Outcome. You can come to any and all classes to workout, meet new folks and become a part of our amazing community. (Regularly $165, again, yours is free 🙂

So there you have it. These are my words, this is my money and you get both for free.

All you have to do is send us an email or give us a call. Team@CrossFitOutcome.com / (206) 390-7779

Thanks again for your time.

Free Coffee or CrossFit

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Please read me or pass me along to a friend.

This is the email address and phone number you will need to get a hold of me for your free coffee or to setup your first intro class: team@crossfitoutcome.com and/or (206) 390-7779.

And this is the rest of what I have to say.

The #1 most commonly stated misconception about CrossFit is… “I’m not in good enough shape to do CrossFit.” To that I reply, “BS!”

In our gym alone, we have members from 5 – 67 years old. They are 40 – 385 pounds.

They are kids learning that fitness can be fun to adults attempting to get in shape for the very first time and everything in between.

They are stay at home parents, teachers, attorneys, mommies, daddies, students, nannies, small business owners, shopkeepers, amazon employees, engineers, military veterans, should I go on? I can.

They have pre-existing injuries. They can’t do a pull-up or a push-up. They are folks who have been hit by cars and told they would not walk again.

They are men and women just like you who knew they couldn’t do it. Knew that CrossFit was way too much for them. Knew that no diet or workout had ever worked before so why try this. They tried some other gym and it didn’t work.

If you are waiting for a reason to start or restart your journey of health and wellness, get up, walk to your closest mirror and you will find it the reason. If that doesn’t do it for you, look at your spouse, children and friends. Can you get up from your chair? Great, you can do CrossFit!

If none of those mean enough, shoot me a message (Remember the email address at the top of page?), I will buy you a coffee and you can tell me why you can’t do it. Why you are different. Why CrossFit is only for athletes or about the story you heard from your friend who has never done CrossFit but knows how everyone gets hurt. Or the time that… (insert your excuse here).

If you can convince me that you are hopeless and that is why you won’t try, all you lost was an hour you wouldn’t have been working out anyway and you get a free coffee out of the deal. Seems like a win to me.

My email and number are at the top. My name is Sal DeRosalia. My schedule is packed but I will make time for you, AND I FRICKIN LOVE COFFEE!

Free Coffee or CrossFit, Part 2

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Please read me or pass me along to someone that will.

Just like last year, this is the email address and phone number you will need to get a hold of me for your free coffee or free Intro Class: team@crossfitoutcome.com and/or (206) 390-7779.

And this is the rest of what I have to say.

Bainbridge CrossFit Outcome CoffeeLast year I wrote to you about the #1 misconception about CrossFit. People saying something like, “I’m not in good enough shape to do CrossFit.” I went on to give my reply which you can read in it’s entirety here. This year, I would like to expand a bit on that to include the #2 reason I hear that people can’t do CrossFit.

“CrossFit is too expensive.”

Let me start by saying, I’m not rich. I mean, I don’t even have a medium amount of money. What I am going to do here is tell you two things. First, if you value a Vanilla Latte more than you value your health, wellness, vitality, strength, motivation, community, friends, etc… a gym membership may not be your thing. I love a yummy drink like everyone else, but I am also honest enough with myself to know that a $4.65 cup of steamed milk a sugar probably isn’t going to help me with my life goals and it sure isn’t going to help me get that pull-up I’ve always wanted.

The second thing I am going to tell you is that NO ONE has ever called, emailed, or walked into my gym, CrossFit Outcome, and been denied a membership because they didn’t have enough money. Not a kid, not a teen, not a parent or a grand parent. Not ever. I have and will continue to offer the ability for anyone to benefit from our community and type of fitness. All you need to do is ask.

So, if you are one of those people whose barrier has been money, send me an email and I guarantee you that if you want to be here, we will find a way to make that happen.

In our gym, we have members of all ages, weights, heights and ability levels. There are kids having fun in our summer camps and parents wanting to be able to keep up with them. We have members that come to our Bainbridge Island gym from as far as Bremerton, Kingston, Silverdale and Poulsbo EVERYDAY, because they love our Outcome community and have found the value in what we have to offer to their life.

CrossFit isn’t for everyone, but everyone can do CrossFit.

I could go on and on about my gym but I will end my message with this, it’s time. It’s time to do the thing you have put off for every reason you could come up with. It’s time to feel better. It’s time to look the way you want to look. It’s time to lose that 20 lbs. It’s time to finally train for that race. It’s time to make some new friends. It’s time to be a little uncomfortable so that you can reap the rewards and be proud you did it. It’s time to get your butt in here.

If you finish reading this message and your next action isn’t sending us a reply, you lost out. Our gym rocks. Our community rocks. Our workouts rock and we want you to rock out with us.

As I said last year and up above, I will buy you a cup of coffee or a tea and we can just talk. I am more than happy to sit down with you and discuss your history, your goals, your fears and your level of willingness to try out our gym. I don’t sell anything. I share my experience and my gym with whomever wants it because helping people like you achieve what they didn’t think or know was possible is the best thing I have ever done with my life.

My name is Sal DeRosalia. I am the owner and one of the trainers at CrossFit Outcome and either way, I can’t wait to meet you.

Thank you for your time and hope to hear from you soon.