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


Feeding Your Child For a Healthy Future

Creating a Healthy Future for Your Kids

By Dr. Axe



CDC reports that Obesity has Tripled Amongst Children

With obesity tripling amongst children over the last thirty years (according to the Center for Disease Control and Prevention or CDC) it’s essential to take a cold, hard – and honest –  look at what we’re really doing to our bodies and that of our beloved children by what we feed them.

If you’re a parent then your number one priority is probably your children. The health of your kids is dependent on many things, but a diet filled with nutritious foods should top that list.  Are you feeding your children the healthiest possible foods to maintain their energy and health today as well as protect them from deadly, debilitating diseases down the road?

Fresh, Real, Local Food

When it comes to healthy eating there’s simply no substitute for fresh or real foods. The best option is finding foods in your local area. These are the apples grown on the orchard down the road from you, the raw milk the farmer a few miles away has for you on a daily or weekly basis, and the eggs from the chicken that came from the other end of the county a few days ago. These are fresh, real foods.

It’s also important to know what foods are in season. Purchasing local, in season foods ensure the freshest and best thing to put in your body. While you may be in certain habits when it comes to shopping for foods, I urge you to make the effort to evaluate these habits and make changes as needed.

Supporting Local Agriculture to Boost Your Family’s Health

One of the habits that most of us have out of perceived necessity is to shop at the grocery store or supermarket. I suggest you re-think this way of getting food to your table. While the grocery store is convenient, somewhat affordable, and easily accessible with its longer hours, the foods lining the shelves and even in the produce aisles leave a lot to be desired.

First the produce. Yes, fresh produce is what you want to have filling your cart and pantry at home in abundance. However, much of the produce you find in your supermarket is much further from fresh than you may think.

Today, grocery stores are required to label where their produce is from – so take a closer look. Pick up those bananas. Are they grown locally? How about that lettuce? Is it from down the street or literally thousands of miles away in a place like Chile?

The lettuce that comes to your table fresh (from your backyard or local farm) retains its valuable nutrients and is the best for you and your family. There’s simply no comparison. So even though you may be making food choices that seem to be healthy, now is the time to re-evaluate those choices.

This is a basic component of eating healthy. Eating foods that are fresh – not foods you and the rest of Americans perceive as healthy and fresh but foods that are truly fresh and therefore nutritious.

3 Tips for Healthy Snacks for Kids

If you want to insure that your children are healthy not just today but into tomorrow then it’s wise to pack their bellies full of healthy fresh foods. Eating plenty of fruits and veggies that are locally grown is the best way to enable them to get the variety of nutrients their bodies need on a daily basis.

Remember these kids are growing and in need of the best of the best. Their bodies not only have requirements for more of certain nutrients their bodies are more susceptible to dangerous toxins often found in transported, non-organic foods.

You can reach for healthy snacks and make them the ‘go to’ foods if you follow a few tips.

1. Keep fruits and vegetables cut and accessible.

Although it’s best to cut fruits and veggies right before you eat them it makes it easier to choose fresh fruits and vegetables if they’re cut and ready to go. Cut up a fruit salad at the beginning of the week, keep it in a sealed container and have your family snack from it during the week.

2. Substitute

Make an effort to substitute healthy, fresh foods for ones that are less so. For instance almond butter is loaded with nutrients and tastes very much like peanut butter. Substitute almond butter for peanut butter on celery, crackers, bananas, and even in a sandwich. Instead of ranch dip, put out a hummus.

3. Include everyone

Everyone likes to feel like they have a role to play, so include your kids wherever possible. Take them to the farmer’s market and let them pick out the fruits and veggies they want. In the kitchen, put them to work stirring, mixing and cutting (if they’re old enough) the foods they eat. Doing this will not only get them excited to eat more healthy today but give them the ability to be healthy the rest of their lives.




Free Food in a Massive Edible Forest

As the Paleo Challenge is closing in on its final couple of weeks, check out what Seattle is doing!



Taking the urban garden to the next level, Seattle, Washington has officially broken ground on a dedicated seven acre area of city land set to be converted into an “edible forest” that will produce free food for the city’s residents and visitors, human or otherwise

A Food Forest is a gardening technique or land management system that mimics a woodland ecosystem but substitutes in edible trees, shrubs, perennials and annuals.  Fruit and nut trees are the upper level, while below are berry shrubs, edible perennials and annuals.  Companions or beneficial plants are included to attract insects for natural pest management while some plants are soil amenders providing nitrogen and mulch.  Together they create relationships to form a forest garden ecosystem able to produce high yields of food with less maintenance.

According to the Beacon Food Forest’swebsite, the project’s mission is “to design, plant and grow an edible urban forest garden that inspires our community to gather together, grow our own food and rehabilitate our local ecosystem.” The perennial permaculture forest project, believed to be the first of its kind in the U.S., will eventually be self-sustaining, much like the way a forest in nature works. Creating the self-sustaining environment is reliant upon the types of soil, insect life and companion plants placed strategically within the environment.

Seattle’s Beacon Food Forest, located in the Beacon Hill neighborhood, will provide an array of edible fruit-bearing plants including apple, pear, chestnut and walnut trees; and edible berries such as blueberry, lingonberry and raspberry.

The project, which is already underway, is set to take several years to fully develop the seven acre plot just 2.5 miles from downtown Seattle. After aggressive outreach efforts by the Friends of the Food Forest community group to secure the plan were successful, the innovative planting initiative is underway securing permits to create the nation’s first “food forest.”

Not only will the edible forest provide free food to anyone with access to its bounty, but it will also provide healthy fruits and nuts, which are an important part of every diet and can often be unaffordable for families.

To learn more check out The Organic Authority.

Congratulations Week One Paleo Challenge Winner!!!

Congratulations to Elinor Kasza for successfully completing Week One of the Paleo Challenge!


You have won a gift card from FallOut CrossFit to Neiffer Triangle 4 Ranch, featuring grass-fed, all natural beef!


Reminder, your week two food journal is due by February 1st, if you wish to be eligible for the next drawing!

Looking for some Paleo Snack Ideas? Here you go!!!

Primal Trail Mix

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Store-bought Trail Mix is typically loaded with a ton of sugar – this version, however, weeds out the bad stuff and leaves you with all the satisfying, delicious stuff!

1 cup raw or roasted almonds
1 cup pumpkin seeds
½ cup sunflower seeds
1 cup blueberries
½ cup raisins

Combine all ingredients in an airtight container and store in a cool, dry place (it really can’t get any easier!)



Better-Than-Store-Bought Apple Chips

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You’ve got the savory down, now it’s time for a little something sweet…

2 cups unsweetened apple juice (if possible, juice your own).
1 cinnamon stick
2 large apples

In a large pot, combine apple juice and cinnamon stick and bring to a low boil. Meanwhile, remove top and bottom of apple and slice crosswise to make 1/8 thick “chips.” With a slotted spatula, place apples into boiling juice and cook 4-5 minutes or until apples become near translucent. Use the spatula to remove apple slices from juice and place on a clean kitchen towel and pat dry. Arrange slices on a cake cooling rack placed on a cookie sheet (to catch drips!) and place racks on middle shelf in 250 degree oven. Bake 30-40 minutes until apple slices turn golden brown and are almost dry to the touch. Let cool and serve either as is, or with a light dusting of cinnamon.



Almost-Chocolate Carob Treat


This recipe for carob desert comes courtesy of www.paleofood.com

1 cup toasted unsweetened carob
1 ½ cups pecan meal
½ cup or less coconut oil

In a large bowl, mix all ingredients together. Spread in a baking tin lined with parchment paper. Will make a slightly softer version of fudge, but the recipe’s creator swears this carob treat helped her kick what she calls a “significant” chocolate habit. Not that we have anything against chocolate!



Blueberry “Candies”

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When a sugar craving hits, this blueberry candy ought to fit the bill:

5 cups blueberries
4 tsp cinnamon
1 ½ tsp ginger
2 egg whites
1/4 cup raw honey (yes, we know that honey is pretty much pure sugar, but when it’s spread out across 5 cups, it won’t have too much of a glycemic impact)
1 tsp vanilla extract

In a large bowl, whisk egg whites until frothy. Add in honey and vanilla and stir until combined. With a slotted spoon, add blueberries to the egg mixture. Remove and roll in a small bowl filled with a mixture of cinnamon and ginger. Repeat until all blueberries are covered. Using the same slotted spoon, transfer the coated blueberries onto a plastic dehydrator tray. Dehydrate for 24 hours or until dry. After 8-12 hours, or when you see that one side is dry enough, turn them over to dry other side. Serve or store in an airtight container.



All-Natural Fruit Roll-Ups

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Who says fruit roll-ups are just for kids? This stow and go snack is great for throwing in your purse or backpack for a quick pick-me-up!

2 large apples
2 cups strawberries
1 tsp cinnamon
¼ cup purified water

Clean, core and dice apples. Add diced apples and strawberries in a blender and add a ¼ cup of purified water and cinnamon and process about 30 seconds or until smooth. Pour mixture on a teflex sheet (a Teflon-coated sheet commonly used to dehydrate delicate foods) and place in a plastic dehydrator. Dehydrate for 6-8 hours, remove teflex and flip fruit. Continue drying another 4-6 hours or until desired consistency is achieved. Use a pizza cutter to slice into snack-size pieces.

The last two recipes may be done in an oven if you don’t have a food dehydrator. Times will vary so keep an eye on it, but they will likely take about as long. A good rule of thumb when using an oven to dehydrate is to set the temperature between 100 and 150 degrees Fahrenheit, and keep the oven slightly cracked for the duration of the dehydration.

Camp Patriot BBQ Benefit / Fight Gone Bad 6

Details are finalized!

Fight Gone Bad 6 with FallOut CrossFit has a place a time and a whole lot more! This will be one of the biggest events that FallOut CrossFit will be a part of. Please come and join us, bring your family for a great summer BBQ as summer winds downs. 

The Soul of an Athlete Can Change The Game; The Heart of an Athlete Can Change The World.

On Saturday, September 17, more than 8,000 CrossFit athletes in nearly 1,000 locations around the world, including members from FallOut CrossFit will do a grueling 17-minute workout for charity, known as Fight Gone Bad. PLEASE DO YOUR PART IN FUNDRAISING!!! In addition to supporting Camp Patriot and ISR/CrossFit Kids FGB6 will also be dedicated to raising money for the Special Operations Warriors Foundation to fully fund the college scholarships of the 21 children who lost their dads on August 6, when thirty US troops, most of whom were special forces, were killed, when a Taliban rocket downed their helicopter in east Afghanistan.

Why:    Scott Zagarino, founder of the Fight Gone Bad charity event, answers this question easily, “These men gave us all they had. The least we can do is give them the comfort of knowing their children will be taken care of.  We’ll make sure they get the education each of these men would have wanted for his children, as our way of giving thanks.” Additionally funds raise will help support Camp Patriot ( a local organization) in getting wounded veterans outdoors and doing activities that they may think are no longer available to them & showing soldiers that still anything is possible. Also benefiting is ISR/CrossFit Kids who are helping to keep our kids safe.

When:    Saturday, September 17, 2011 / 2pm to 5pm

Where: Ranch & Home Parking Lot

Price: $15 for entry ($150 raised to participate in workout)

Includes: Jackson’s in Richland will be providing Pulled pork sandwich w/sides & soda,

  • Beer and Wine will be for sale – hosted by the Pasco Eagle’s Lodge #2241

Entertainment: Everyone working out & 3rd Date

  • Possible something for the kids (face painting, etc)

To Register:      Go to fgb6.org and click on REGISTER no later than September 14, 2011. Login or create a new account.  Then choose FallOut CrossFit and create your personal fundraising page.  Each participant must register and agree to the waiver.
Fight Gone Bad:     Sportsgrants first launched the Fight Gone Bad fundraiser six years ago to raise money for a variety of important causes during one day’s dedicated workout.  Individuals or teams of individuals perform the rigorous, 17-minute “Fight Gone Bad” CrossFit workout. FallOut CrossFit joined the global fundraising effort 3 years ago.  The precise workout scores individuals based on the following:

  • 5 Rounds (1 min rest between rounds) 1 min @ each station
    • Wall-ball:  20-pound ball, 10 foot target (reps)
    • Sumo deadlift high-pull:  75 pounds (reps)
    • Box Jump:  20” box (reps)
    • Push-Press:  75 pounds (reps)
    • Row: calories (calories)

We will be having 3 divisions to allow everyone to participate

The Three divisions are:

  1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
  2. Class B: Modified Men/Standard Women = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
  3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 10lb wall-ball and 20 inch box Jump (step ups are okay)

If you are new to CrossFit or this is your 1st time: Highly recommend signing up for Class C.

CLICK HERE TO SIGN UP FOR YOUR HEAT if you are participating in workout

Sportsgrants’ Fight Gone Bad Background:  Last year, more than 7,000 CrossFit athletes from around the world participated at CrossFit affiliates, including FallOut CrossFit who was a top 100 fundraiser, raising more than $1.5 million in a 24-hour period.

“Fight Gone Bad captures the CrossFitter’s passionate commitment to personal fitness and strength and – for just one day – utilizes this passion to raise money for causes that address immediate needs in our country”. “The last 5 years have proven what we can do as a community, doubling our results each year, and we are proud to be part of this year’s mission to take care of these kids and veterans.”

Event Sponsored by:




Food Inc

Come to FallOut CrossFit to join us in viewing Food Inc. August 4th @ 6:30pm (we will still be having the 5:30pm class)

Food Inc. exposes America’s industrialized food system and its effect on our environment, health, economy and workers’ rights. Learn about these issues and take action through the Hungry For Change cafeteria and check out the 10 Simple Tips for making positive changes in your eating habits. Learn more about these issues and how you can take action on Takepart.com. Our current food system is broken and because of our high calorie, sugar laden processed foods coupled with our sedentary lifestyles is growing our waistlines and contributing to serious health issues like diabetes, heart ailments and cancers. One-third of children and adolescents are overweight or obese. And unless something changes many of these children will become diabetic also.

Some of our most important staple foods have been fundamentally altered, and genetically engineered meat and produce have already invaded our grocery stores and our kitchen pantries. Not to mention that approximately 10 billion animals (chickens, cattle, hogs, ducks, turkeys, lambs and sheep) are raised and killed in the US annually. Nearly all of them are raised on factory farms under inhumane conditions. These industrial farms are also dangerous for their workers, pollute surrounding communities, are unsafe to our food system and contribute significantly to global warming. There is a better option, sustainable foods can be found in your community by purchasing organic and/or locally grown produce and products. It’s easy to find farmers markets, Community Supported Agriculture programs, restaurants and more with the user-friendly Eat Well Guide. Simply type in your zip code to find out what’s in season near you.

Parental warning – This movie is RATED PG (some content may not be suitable for children)


WOD: Tuesday

5 Rounds, each for time: (4:00 Cap/ Round)

  • 10 Pull-ups
  • 15 Clapping Push-ups
  • 20 SDHP (95/65 75/45 55/35)
  • Rest the same amount of time it took you to finish the round.

WOD: Wednesday

  • 18 Deadlift (135/95 115/75 <95/55)
  • 400 M Run
  • 15 Front Squat
  • 400m Run
  • 12 Power Cleans
  • 400m Run
  • 9 Cleans
  • 400m Run
  • 6 Power Snatch
  • 400m Run
  • 3 Snatch
  • 400m Run

WOD Thursday

Squat Maddness!!

On the min every min complete squats shown (5-30), if you fall off the clock continue doing burpees until the end. Level II: Add 10 per min Level III: add 15 per minute