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

From the Blog

Protein Powders

A new study is set to be published in Consumer Reports July edition that outlines some safety concerns about commercially available protein powders. The study was done by a third party lab and outlines the amount of arsenic, lead, & cadmium found in these products. The maximum limits for them in dietary supplements proposed by the U.S. Pharmacopeia are: arsenic (inorganic), 15 micrograms (µg) per day; cadmium, 5 µg; lead, 10 µg; mercury, 15 µg. The FDA ranks the relative risks exposure to those metals can pose, and of 275 hazardous substances at toxic waste sites: Arsenic, lead, and mercury rank Nos. 1, 2, and 3, and cadmium is No. 7. Most of these protein powders are produce by cows that are fed food that has been treated with high amounts of pesticides, this ultimately ends up in the isolated whey protein. Cadmium is especially dangerous because it can take upwards of 20 years for your body to get rid of only half of what you have in your body today.  “This is a highly toxic metal, and while there are some cases where decisions have to be weighed against relative risks, accepting that you have to be exposed to any cadmium at all in your protein drink after your workout is definitely not one of them,” says Michael Harbut, M.D., director of the Environmental Cancer Initiative at the Karmanos Cancer Institute in Royal Oak, Mich. The most dangerous of all of the proteins tested was one that everyone has taken, Muscle Milk. For more information check out the full report by Consumer Reports and ABC 6 for there story.

WOD: Friday

WU: 10 Turkish Get Ups Each side (skill work)

WOD: 3 rounds

  • 40 Push Ups
  • 40 Sit Ups
  • then Run 2 miles
    • Level III: Rx
    • Level II: knee PU
    • Level I: knee PU & 2 rds, 1 mile run

WOD: Monday

WU: Max reps in 30 seconds, rest 1 min btwn each interval

  1. Jump in a square
  2. Forward and Backwards jumps linked together
  3. Jump in a “W”
  4. Tuck Jumps
  5. Jump Side to Side over parallete
  6. Jump Squat w/ half turn 🙂


  • 50 Lunges away from box, sprint back to box, then 50 Box Jumps
  • 40/40
  • 30/30
  • 20/20
  • 10/10
    • Level III: Rx
    • Level II: Step Ups
    • Level I: Step Ups, start with 40/40

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