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

From the Blog

December 19, 2011 and A little Dose of Meriment…Paleo Style

3 rounds of max effort running:


30 sec. on 30 sec. off


30 sec. on 25 sec. off


30 sec. on 20 sec. off


30 sec. on 15 sec. off


30 sec. on 10 sec. off


(2 minute rest between rounds)


For time: 100 total single leg V-ups


And Some Merriment…Cheers!


Paleo Pumpkin Spice Latte


1 cup coconut milk

1 ½ T. pureed pumpkin

2 T. organic vanilla extract

2-3 T. raw organic honey (optional)

½ t. ground cinnamon

Pinch of nutmeg

½ cup strong coffee

Pinch of cocoa powder



1. Brew 2 cups of strong coffee

2. In a saucepan over medium heat, heat coconut milk, pureed pumpkin, and honey until milk is steaming

3. Remove from heat, stir in vanilla, cinnamon, and nutmeg

4. Fill bottom half of cup with milk mixture, then fill the remaining space with your coffee

5. Sprinkle with cocoa powder

Pumpkin Spice Latte

Primal Eggnog

6 eggs

2 Cans coconut milk

1/3 C honey

1 T vanilla

1 teaspoon nutmeg, ground

1 teaspoon cinnamon, ground


Into a saucepan, pour the coconut milk and honey. Heat on medium while stirring continuously, BUT DO NOT BOIL.

In a large bowl, beat the eggs and vanilla with an electric mixer until they become very frothy. When the milk mixture is heated, pour it one ladle at a time very slowly into the beaten egg mixture while continuing to mix with electric mixer. When all milk is incorporated, Stir in cinnamon and nutmeg. (add more of these spices to your taste.) If you prefer thick as opposed to frothy, you can return this to the stove, stirring constantly until it thickens to your desired consistency.

 At this point you can drink it as is with an extra sprinkle of cinnamon and/or nutmeg on top or you can add rum, whisky or the alcohol of your choice if desired.


Primal Eggnog


Brandy Zabaglione

6 egg yolks

1/2 teaspoon lemon zest (finely grated lemon peel)

A sprinkle of cinnamon

2 tablespoons of brandy

1/3 cup water

1 mashed banana

Fresh blueberries



Fill a small sauce pan half way with water. Bring to a boil and then turn heat down so that the water is just simmering. In a metal mixing bowl, add the egg yolks, lemon zest, sprinkle of cinnamon, brandy, and water. Place the bowl on top of the sauce pan with simmering water. Make sure you bowl is big enough that it does not rest down into the sauce pan and touch the water but that only the steam from the water is heating the bowl. Using a hand held mixer, beat the egg yolk mixture on low for 10 minutes. The mixture will become pale and frothy and triple in size. When it’s finished, it will be a foamy, creamy, very thin custard – not thick at all. Remove immediately from heat after 10 minutes of mixing. In a martini glass, spoon in a couple small spoonfuls of mashed banana and top with a few blueberries. Spoon in some of the Zabaglione and drizzle on a bit of honey. Add a few more blueberries, another layer of the Zabaglione, a few more blueberries, and another drizzle of honey. Sprinkle with cinnamon and serve while it’s still warm. TO DIE FOR!!



Brandy Zabaglione

Have your say