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

Gestational Diabetes

As a pharmacist one of the biggest disease states that I get to deal with is DIABETES. There are a few different “types” of diabetes. A couple are natural, one is definitely not, and one has a purpose. Being that we now have 2 pregnant women (soon to be just one) in the gym I feel that this was the perfect topic at the perfect time.

Too often women think that pregnancy gives them full rein to eat what ever they can think up (here come the angry emails 😛 ). Peanut butter and onion sandwiches, or pickles and ice cream, these things sets up this poor little guy/girl for poor insulin control, diabetes and a host of related problems throughout life. These are often referred to as cravings. Cravings are thought to be due to nutrient deficiencies. Which I would argue are because you need higher quality food in your diet and not the concoction for which you are craving. There was a time when women didn’t have these crazy cravings because this stuff didn’t exist. Being pregnant is the time to build the framework for a healthy future for the new CrossFitter. What you eat, they eat, so you should eat clean.

Some insulin sensitivity is an evolutionary adaptation to help create a positive nutrient flow to the fetus. People didn’t have to have glucose tolerance tests before we had all these “food products” (that shouldn’t be eaten in the first place). For more in-depth information regarding this read Robb Wolf’s recent blog post – Gestational Diabetes: What constitutes low blood sugar?

WOD: Tuesday

  • 7 rounds
  • 7 Power Snatch
  • 21 Double Unders
    • Level III: 95/65
    • Level II: 75/45, 3x Single unders
    • Level I: 45/35, 2x Single unders

Bison Meat

Thanks to Michele for mentioning this to us. Windy Point Bison Ranch located in Orville, WA now offers grass fed bison meat. Windy Point  has the philosophy, “Let’s get back to basics… eating the natural way with the meat, grains, fruits, and vegetables that were provided for us”. Sounds like something I would say. Why is eating grass fed beef so much better? It has more to do with the fat content as well as the types of fat that are in the meat. Fat content is a lot lower in grass fed livestock or bison, plus they contain a better ratio of Omega 3:6. Omega 6 fatty acids have been shown to have inflammatory effects when in high levels, they aren’t bad fatty acids but just need to be in the correct ratio with Omega 3 fatty acids. Another plus is that Bison have never had E-coli, Mad Cow or rather Mad Bison, and are not known to have ever had Cancer? The eat from fields that have never been treat with herbicide or pesticides. If you are interested in purchasing this we can think about ordering a bulk order from them. They have 1 pound packs = $6, can also purchase 40 pounds pack for $240. Lets use the fridge for more then just


WOD: Saturday:

  • With a partner you have 3 min at each station to complete amrap. Only one person may work at a time:
  1. 100m sprints with med ball 20/14
  2. pull ups
  3. squats
  4. push ups
  5. Med Ball sit ups 20/14

WOD: Monday: Death by 100’s – Pick your own WOD: Fate is your guide 🙂

  • Choose 3 cards, 5 min rest between exercises, all 100 reps
  • Cards include:
    • Double Unders
    • Squats
    • Box Jumps
    • Tuck Jumps
    • Push Ups
    • Push Press
    • Jumping Squats
    • Lunges
    • Burpees
    • Pull Ups
    • KB Swings
    • Sit Ups

World Record?

Not yet but maybe someday! I have always had a good jumping ability but unfortunately still haven’t been able to dunk a basketball, what gives? But I will have to look a little more carefully but currently I believe the world record for a standing box jump is 56″. A good video can be seen at the CrossFit Journal here.  I am on a quest to beat it! This is no easy jump but with some hard work I think I may be able to someday reach my goal. Goals are a great thing to have. They motivate us to be better! A big goal is great, but you also need little goals that work you towards the ultimate goal. For me maybe it will be cleaning 95# from my knees or being able to do multiple 50″ box jumps linked together. No matter what the final end product is, you need to visualize the end and set benchmarks for yourself along the way that you will meet. Ultimately help you get what you want.What is something that you don’t think you can do but want too? What are you going to do to help you get there?


WOD: Wednesday

As many rounds as possible in 7 minutes of:

  • 7 deadlifts
  • 50m run
  • 14 pistols
  • 21 double-unders

Level III: 315/205
Level II: 225/135
Level I: <115/95

WOD: Thursday

  • 7 rounds for time of:
  • 3 cleans
  • 4 handstand push-ups

Level III: 205/135 HSPU
Level II: 135/95 Box HSPU
Level I: 95/65 Box HSPU

The war against SUGAR

So this week we are cutting out sugar. How many of you were able to do this yesterday? Did you all earn your point for the day? I hope so, but it might get harder as the days go on so keep a strong mind and focus on the goal at hand. So why is there such a problem? Well because we are eating more, men on average and extra 187 calories a day and women 335 calories more. Where are these calories coming from, carbohydrate, mostly in the form of sugars, more specifically High Fructose Corn Syrup. Something has caused your appetite regulation system to go awry. A hormone, Leptin, that is responsible for letting you know when you are full is not working anymore. The old model of calories in and calories out just doesn’t cut it anymore. Try explaining how six-month old babies are the latest victims of the obesity epidemic–diet and exercise can’t be the cause. I’m sure most people have heard the stat that a soda a day equals 15 pounds a year. The average american drinks 60 gallons of soda a year. The current annual consumption of sugar is 141 pounds per person, and 63 pounds of that is HFCS. This is equal to 73 grams a day of Fructose accounting for 12% of their total daily calories. In the past century, fructose consumption has increased 5-fold and Americans now spend over 90% of their money for food on a processed food product. Fructose is not when taken in moderation like if you were to get it from fruits and vegetable, your intake would be rough 15 grams a day. But it’s also mixed in with fiber, vitamins, minerals, enzymes, and beneficial phytonutrients, all which moderate the negative metabolic effects and aren’t empty calories. Excessive fructose consumption can lead to increased blood pressure, cholesterol (decreased HDL, increased LDL, increased triglycerides), i.e. metabolic syndrome. Fructose metabolism is very similar to alcohol metabolism, and will cause liver toxicity and “beer belly”. As disease rates continue to rise even with evolving medicine people wonder why we keep getting less healthy as a population. Look at the rise in HFCS in the diet from 1970 to 2005 it has increased more then 10,673 PERCENT according to a USDA report It’s no wonder that america is obese.

The video below is long but if you have time it’s very interesting and you should grap some vegetables and sit down and watch it. Leave the soda and popcorn at the store.


WOD: Monday

WU: Bottom to Bottom Tabata Squats


  • 500m row
    • 500 Single Unders
  • 400m row
    • 400 Single Unders
  • 300m row
    • 300 Single Unders
  • 200m row
    • 200 Single Unders
  • 100m row
    • 100 Single Unders

Just Shake IT!

Just when I thought that CrossFit was the best and fastest growing fitness phenomena, comes the SHAKE WEIGHT! “Shake Weight® Utilizes New Workout Technology Called Dynamic Inertia, which Increases Muscle Activity by More Than 300% Compared to Traditional Weights”. And they say it’s scientifically proven! Sign me up I’ll buy two! Now seriously, when did someone decide that hard work wasn’t needed to get what you want. I’m an advocate of 6 minute workouts, but this is not a workout. Now what we did yesterday was a 6 minute workout that will tax your body in all 10 areas of fitness:  Cardio/Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Accuracy, Agility, & Balance. If you want to be proud of your workout and what you’ve accomplished come to FallOut CrossFit. If you want to fit in a “workout” between sitting on the coach watching this commercial and getting up to go to the fridge, buy a Shake Weight!


Not to discriminate here is the Female Commercial too


WOD: 3 rounds

  • 10 Overhead Squats
  • 50 Double-unders
    • Level III: 135/95
    • Level II: 95/65 3x single unders
    • Level I: 45/35 2 x single unders