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

Paleo Challenge Starts TODAY!

“Meat, and vegetables, nuts and seeds, some fruit, little starch,  and no sugar!”

Alright it’s time to get health everyone! You had your fun this weekend with Neolithic foods, now it’s time to work you all into a Paleo Lifestyle. Remember this is not a diet, this is a lifestyle change for a healthier you. Diets are meant to be broken. We want you to change how you think about food and ultimately stick with it for life. But we wont make you quit cold turkey so we are going to ween you off the food that has you in it’s grasp and into food that fuel your body for these workouts and lean you out to your optimal weight.

Week 1: No sugar – no means no. Look at the label if sugar, evaporated can juice, dextrose, sucrose, corn syrup etc is on the label then it’s off limits. This includes artificial sweeteners & gum.

How does the scoring work? –

1 Point daily for each of the following:

*Each Day of Eating Strict based on weeks rules and keeping a journal

  • Crossfitting @ least 2 days per week (use your free Saturdays)
  • Sleeping 8+ hours per Night
  • Before and After Picture (must be done to qualify for prize)
    • Against white wall in swim suit
  • 5 bonus points for recommended reading
  • Alcohol is a -2 points/day

Each Saturday you will post your points  in the comments section of the recipe post.

If you do not post your points, you will get a ZERO!

If weight loss is a goal for you – remember your Carb Intake levels: Men – <50gm/day Women – <30gm/day

Recommended Reading:

Helpful Links:

Drink water, water and more water! Your body is going to be going through a week or so of DETOXING all the processed, junky, nasty foods that we eat! Admit it, we eat a lot of junk that controls our moods, attitudes, performance and ambition!
You will most likely experience  strong cravings for these foods , crazy mood swings and all sorts of types of body changes that might try to talk you into quitting the challenge, warn friend and family of what you are doing and why! Stick to it, you will get over that hump after a week or so and feel like a champion! This is why we are taking 4 weeks to get to Paleo.

Download your score sheet here

Here is a recipe to get you started!

Crispy Nut & Herb Fried Chicken


  • 2 chicken cutlets
  • 4 eggs
  • 4 cups raw, unsalted nuts of your choice
  • 1/2 cup finely chopped herbs of your choice
  • 1/4 – 1/2 cup cooking oil of your choice (not vegetable oil) (olive oil best)
  • 1 avocado, sliced
  • Salt & pepper to taste
  • Finely grind nuts in food processor, but don’t grind them so long that they turn into paste. Combine the ground nuts with the chopped herbs. Add salt and pepper to taste.
  • Lightly beat raw eggs in large bowl.  Dip chicken cutlets in the egg wash and coat both sides with the nut mixture.
  • Heat oil in skillet over medium heat.  Place chicken in skillet and cook until browned on both sides and cooked through, about five minutes a side.
  • Top with avocado slices before serving.
  • If you don’t have a food processor you can get Almond Meal at Yokes, this would work good too
  • Choose different meats, pork would be an excellent option as well.
  • Mix up your herbs, get creative – it will all taste good


Good Food!

I have been eating clean now for 2 years and I think back now and wonder why I ever thought that the way I used to eat was okay. In college I remember surviving off of $400 a quarter and eating pizza rolls and Mt. Dew. If I tried that today I’m sure I would most surely not be able to do these workouts and a small possibility that they would kill me. There are so many people who don’t understand the link between nutrition and health, preventing disease is something is left to the scientists. Your day-to-day emotions and energy are fueled by the food you eat. Cravings for things like sugar are often imbalance in nutrition. Here is a good interview from the Paleo Cookbook, read here.

“The most common cause is simply not eating often enough, when your blood sugar drops, cortisol goes up and that will trigger sugar cravings. Also, when your blood sugar drops, you can get depressed immediately, that will also cause you to reach out for sugar to counter balance that since sugar induces a serotonin response that makes you feel good. That’s also why so many people are addicted to sugar, they don’t manage their emotions and end up eating sugar cause it numbs them out.”

There are so many amazing food options out there and recipes that make you think why would you really ever want to eat that drive thru stuff ever again. Sure it’s takes some time and is by far less convenient. But when you cook for yourself its rewarding and delicious. Take a small bit of time and make a meal for you and someone else. Eating is fun, so do it. Just be smart and informed about what you put in your body, you only get one.

Check Out These Recipes –

Bacon Chicken Avocado Salad

  • 1/4 pound bacon, or 4-5 slices, cut into 1/2 inch bits
  • 8 boneless, skinless chicken thighs, chopped into 2 inch pieces, seasoned with salt and pepper
  • 1 avocado – peeled, pitted and cut into 1-inch chunks
  • 1 head romaine lettuce, chopped
  • 1/4 cup chopped red onion 1/2 cup chopped walnut 1 apple – cut into 1 inch chunks (optional – but delicious)

Balsamic Apple Vinaigrette

  • 1/4 cup balsamic vinegar
  • 2 tablespoon apple cider
  • 1 shalot, minced
  • 2 cloves garlic, minced
  • 1 teaspoon mustard
  • pinch salt
  • pinch black pepper
  • 1/3 cup extra virgin olive oil

Mix all ingredients except olive oil (using a whisk, food processor, or blender). Slowly add in olive oil drop by drop to make an emulsion (like you would when making mayo) until it is all incorporated.


And now for Desert! –

Orange Banana Dessert Recipe

  • 1 large banana (30g carbs)
  • 1 tbs coconut oil
  • ½ orange, juiced (10g carbs)
  • 1 tsp honey (6g carbs)

Cut banana length wise and then in half. Place in heated fry pan with coconut oil and fry each side 3-4 minutes or golden brown. Place orange juice & honey in separate pan, simmer for 2-3 minutes, leave to cool lightly. To serve, place bananas in a bowl and drizzle the orange syrup over the top. Optional – Garnish with cinnamon, vanilla powder, berries or shredded coconut!

Small caveat – This is not a everyday desert thing. More of a once a week thing , especially if your goal is weight loss. Remember the Primal Blue Print Carb Curve:


Recipes from Marks Daily Apple & Healthy Urban Kitchen

WOD: 4 rounds

  • 400m Run
  • 12 Front Squats
  • 24 Double Unders
    • Level III – 135/95
    • Level II – 95/65, 3 x’s Single Unders
    • Level I – 45/35, 2 x’s Single Unders