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


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.

Life Long Sport

Like all good CrossFitters, you know that physical activity and exercise are good for you. In fact, being physically active on a regular basis is one of the healthiest things you can do for yourself. Studies have shown that exercise provides many health benefits as individuals age and that older adults can gain a lot by staying physically active. The frail health and loss of function we associate with aging, such as difficulty walking long distances, climbing stairs, or carrying groceries, is in large part due to physical inactivity. When it comes to our muscles and physical fitness, the old adage applies: “Use it or lose it.”

Check out these illustrations of that highlight the importance of lifelong physical activity!!! These are cross sections of the quadriceps region. Not only is the muscle mass impressive between the sedentary and triathlete, but also look at the difference in bone density.



Laura McIntyre, Physiotherapist, explains that maximum strength capacity reaches a peak sometime around the 2nd or 3rd decade of life and by the fifth decade begins a gradual decline. The good news is that 20 weeks of resistance training in older adults can result in a 1 kg increase in lean body mass. This is in contrast to a 0.18 kg annual decline that often occurs with a sedentary lifestyle beyond 50 years of age. Remarkably it is never too late to improve muscle function. Significant strength adaptations have been shown in subjects aged 85 to 97.

The great news is it’s never too late to become physically active. No one is too old to enjoy the benefits of regular physical activity. In fact, older Americans have more to gain than younger people by becoming more active. Older people are at higher risk for the health problems that being active can prevent. In addition, physical activity can be an important part of managing problems that might already be present, such as diabetes, high blood pressure, or elevated cholesterol. Finally, physical activity can improve the ability to function well and remain independent in spite of health problems. Few factors contribute as much to successful aging as having a physically active lifestyle.


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

2978318874 081ba1b9f0

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

201316901 f9bdaa24c8

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”

257551906 078d2bf90d

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

2640407995 2f5c1ac318

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.

Success: The Achievement of Something Desired

Introducing a Paleo Diet Success Story


As we continue our focus on the Paleo lifestyle during our 8 week challenge, it is important to remember your purpose, your desire, your drive….what do you want your success to be? Improved athletic performance, reduced or eliminate your risk of diseases, including cancer, heart disease, diabetes, and the vast majority of all chronic degenerative diseases that affect humanity, permanently free yourself from acne, or simply enjoy a longer, healthier, more active life-the choice is yours, make it happen!

Here is Stephanie Cedeno’s amazing, and difficult at times, journey through life in her own words.

The Stephanie Cedeno Story

When I tell people that I am in better shape both physically and mentally at 30 then I was at 10, 15, and 21, people often look at me in disbelief. I was always the “chubby” kid that was medically excused from recess and never was a part of any sport, not even as a spectator.

A Dual Dose

I was born with scoliosis and Arnold-Chiari malformation, a rare genetic disorder in which parts of the brain are formed abnormally. I had corrective surgery at the tender, yet, very brave age of 13. Although the surgery prevented further nerve damage, some of the damage was already done. It left me with weakened shoulder and upper back muscles. But even worse it left me with a chronic pain that made my teens and 20s unbearable and downright miserable.

 Sunday Success Story: Stephanie Cedeno

Throughout my 20s, I lived like a zombie, a walking dead of sorts numbed by high doses of painkillers.   I took up to 3600 mg of a nerve pain medication, enough to knock down a horse. The medicines were designed for diabetic nerve pain and to control seizures in epileptic people.  My primary care physician told me once she was surprised I wasn’t slithering across the floor like a slug.

The medication slowed my system down to the point where I would fall asleep faster than any narcoleptic (many times at the wheel, yikes!) and my metabolism was not just slow, it was at a complete halt. That metabolism stall caused me to hit a record weight gain that made my back pain ten times worse, and my mental state of mind in perpetual negativity.

I would often wonder what quality of life I would have and had resolved within myself that this was the life I was destined to live. A life of pain and discomfort, a life of misery and discontent. I labeled myself a medical incompetent person who would never find relief.

Inadvertently, I had become plagued with a much more chronic disease, one more powerful than any physical illness, the disease of negative thinking.

A New Perspective

As I approached my 29th birthday, I begin to think about the life I was living. I wanted to be healthy feel alive. The pain medication stripped me of any sort of life, and I walked around numb and almost cathartic, as the pain continued.

Something within me began to awaken, or at least was trying to, but I wasn’t quite ready yet because I was still numb from the medication, and my thoughts were like poisoned daggers piercing away at any attempt to be positive.

I decided to wean myself off all the medication. It was not easy and the withdrawal symptoms, although I was told would not occur, were tough to handle. I was going through a detox, although the neurologist would never admit to it. I began to see some weight begin to drop off, but it was a difficult and arduous journey. That is until I began CrossFit.

CrossFit Ignition

Before I began CrossFit, I had dropped around 50 lbs. by reducing my carb intake and eating healthier, but my muscles were still weak, and I was very unfit, and I was still struggling with that chronic negative thinking that was keeping me from becoming active. When I was introduced to CrossFit Ignite in Westwood, New Jersey through my sister, I was immediately hooked.

It stopped being about weight loss for me and became a total life changing experience from that point on. The community, the love, the sweat, the fight, the battle we all partake together during each WOD began to transform my mind. I began to immerse myself into this whole new world, this new culture, this CrossFit. I was meeting amazing individuals from all walks of life that had one common goal, to live their healthiest and best life. Each time I would struggle to do a press or a kettlebell swing, I would hear them cheering “YOU CAN DO THIS!”. The community, the love, the sweat, the fight, the battle we all partake together during each WOD began to transform my mind.

The positive thinking began to push out all the garbage thinking that had festered and intoxicated my mind. From the moment I stepped into that CrossFit Garage, all I wanted to be was one of these CrossFitters, until I realized I already was.

I began CrossFit in April, and already I have seen a tremendous change in my body, but more importantly my mind. Remember that “chronic pain”? Well, the only pain I experience now is from the kettlebell bruises or Deadlift scratches on my shins. No more chronic pain!!!!!!

Living Proof

 Sunday Success Story: Stephanie Cedeno
I am living proof that if you honor your body it will honor you in return. Although certain exercises are challenging, they are far from impossible! My 6 month goals are to perform a kip and to hold a hand stand, and this, I will do because I have seen myself accomplish things through CrossFit that I never thought possible once.

Now, I believe that there are no limits to what our bodies can do. I was given limitations as a child, teen, and young adult because of a medical condition and I labeled myself just that and lived as just that, as a person with chronic pain, both physically and mentally.

Now, the only label I am proud to share with the world is “CROSSFITTER”.


The FallOut CrossFit 2012 Paleo Challenge

FallOut CrossFit Paleo Challenge 2012



All members of FallOut CrossFit are welcome and encouraged to participate.



A two month Paleo challenge to start the year off right and institute any necessary change in your life. There will be two components; you may enter either or both:

Paleo Lifestyle Challenge

By entering this challenge, you pledge to eat a diet consisting of lean proteins, grass fed meat, free range fowl and wild caught fish, seasonal fruits and vegetables, and healthy fats such as nuts, seeds, avocado, olive oil, and coconut oil.

You will keep track of the foods you consume and submit a journal on a weekly basis. Submit it contact@falloutcrossfit.com.  There will be a weekly drawing for the individuals that maintain a Paleo diet for the particular week. An overall prize will be awarded at the end for the individual that maintained the most consistent Paleo diet for the duration of the challenge.

The following rubric will be used to judge your food journal:

3 points – All foods consumed consisted of lean proteins, grass fed meat, free range fowl, wild caught fish, seasonal fruits and vegetables, and healthy fats such as nuts, seeds, avocado, olive oil, and coconut oil.

2 points – Most foods consumed consisted of lean proteins, grass fed meat, free range fowl, wild caught fish, seasonal fruits and vegetables, and healthy fats such as nuts, seeds, avocado, olive oil, and coconut oil

1 point – Some foods consumed consisted of lean proteins, grass fed meat, free range fowl, wild caught fish, seasonal fruits and vegetables, and healthy fats such as nuts, seeds, avocado, olive oil, and coconut oil

0 points – No foods consumed consisted of lean proteins, grass fed meat, free range fowl, wild caught fish, seasonal fruits and vegetables, and healthy fats such as nuts, seeds, avocado, olive oil, and coconut oil OR no journal was submitted for the week

Body Transformation Challenge

 You will need to submit a Pre-Challenge photo. Two photos must be taken: a front view and a side view. You should be wearing a bathing suit or under garments in these.  All photo submissions are private will not be published or seen by anyone or outside judges without your expressed consent. Email them to contact@falloutcrossfit.com. Upon completion of the challenge you will need to take Post-Challenge photos: front view and side view. A prize will be award upon completion of the challenge to the individual(s) that display the most change in his/her body.



Commitment week is January 9th-14th. During this week, you will need to:

The challenge begins on January 15th and ends on March 10th.  You will be required to submit a Closing Essay at the end of the challenge.

Use the provided Inventory Checklist to make sure you complete all requirements during each phase of the challenge.

We will be celebrating all our successes with a Paleo Potluck on March 17th, 2012 (Time and location to be determined)!



$15 entry fee, per category (Paleo Challenge and Body Transformation).  If you choose to both, you receive a discount and it is a $25 entry fee.

All money collected will be used to award weekly prizes and final awards.


How to Sign Up?

Look for the Paleo Commitment Sign-Up sheet at the gym during the week of January 9th-14th.


Robb Wolf, a former research biochemist is the New York Times Best Selling author of The Paleo Solution – The Original Human Diet.

Paleo Quick Start Guide

Shopping List

Food Matrix


Everyday Paleorecipies for life