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

The Healthy – Paleo – Grain Free Thanksgiving Meal

Hosting a healthy and delicious Thanksgiving meal for your friends or family can be pretty simple and stress free, though it does require some work. To make things easier, here’s a menu plan with recipes so you can make most of the dishes in the days before. Then, on Thanksgiving, you just have to cook the turkey, roast some veggies and re-heat the dishes you’ve made. Happy Healthy, Paleo, Grain Free Thanksgiving!


The Turkey

Prepare by quartering an onion and a lemon and placing inside the cavity before tying. Then, rub butter on the outside and sprinkle with salt, pepper, garlic, and basil.  Brown at 425 degrees for about 15 minutes to seal in the juices. Then, roast according to the instructions for the size bird.


Grain Free Stuffing

savory grain free stuffing paleo primal Savory Grain Free Stuffing

Stuffing is such a part of Thanksgiving for so many people (me included), yet it almost always is bread based and adds very little nutritional value to the meal. This has been the most difficult recipe to make a healthy version of, but you will be pleased with the (much more nutritious) outcome.

This stuffing is better outside the bird, and can easily be prepared a day or two ahead of time and reheated in a 9×13 baking dish to save time on Thanksgiving Day. The leftovers can actually be breaded in coconut flour and pan-fried to make a “bread” for leftover turkey sandwiches.

  • 2 large turnips (not sure how big they normally are, but mine weighed about 2 lbs each, so 4 lbs total)
  • 3 large or 4 medium sweet potatoes
  • 3 large onions
  • 5 large ribs of celery (or about 1 medium sized head)
  • 1 package of fresh button mushrooms
  • 1 apple
  • 1 pound of sage pork sausage (optional)
  • 2-3 teaspoons or more garlic powder (to taste)
  • 2-3 teaspoons sage powder or more (to taste)
  • About 1 teaspoon each of Rosemary, Thyme and Oregano
  • 1 teaspoon Turmeric
  • 1 teaspoon black pepper
  • 2 teaspoons of sea salt or more (to taste)
  • ½ cup of oil for cooking: tallow, lard, ghee, coconut oil, etc. (just no vegetable oils)
  1. Preheat oven to 375 degrees.
  2. Peel turnips and sweet potatoes and cut into small (1/2 inch) cubes
  3. Grease 2 large baking sheets with oil and evenly spread the turnips and sweet potatoes on them (Depending on the size of your baking sheets, it may take another baking sheet or a couple rounds to fit them all)
  4. Sprinkle with some of the garlic, sage, rosemary, thyme, oregano, turmeric, pepper and salt and toss with your hands.
  5. Put into oven and bake for about an hour until they are soft and starting to brown… toss a few times to brown evenly.
  6. While those are cooking … in a large skillet (or Wok) brown the sausage if you are using it.
  7. Finely dice the onions, and celery and add to the pan once the sausage has cooked. You might need to add more oil.
  8. Dice the mushrooms and peel and dice the apple and add once the onions/celery have started to soften.
  9. Continue cooking until all are cooked and add more of the above spices to your taste.
  10. Once turnips and sweet potatoes are done, mix with the sausage/onion/celery/apple/mushroom combination and continue mixing until well incorporated and starting to clump together.
  11. Transfer to a greased 9×19 baking dish and warm in oven if serving immediately or put in fridge, covered.
  12. For reheating: 30 minutes, covered @350 degrees.


Sweet Potato Casserole

This is another Thanksgiving classic that many people love. Some families prefer plain baked sweet potatoes with lots of butter and Himalayan salt, but some people prefer the marshmallow dredged version…

That being said, here’s a healthier version that will be a hit. The “marshmallow” topping also makes a great cake icing on coconut flour cakes for kid’s birthdays. This is still pretty high on the starch, and shouldn’t be eaten every day, but it is definitely a healthier alternative to the high-fructose corn syrup marshmallow version.

You can also leave off the marshmallows completely, or reduce the amount of Gelatin in this marshmallow recipe to 3 Tablespoons to make a marshmallow fluff topping.


  • Topping
  • 5 egg whites
  • ⅔ cup honey
  • ¼ tsp cinnamon
  • dash of vanilla
  • Filling
  • 6-8 sweet potatoes, baked until soft
  • ¼ cup butter or coconut oil
  • dash of salt


  1. Bake the sweet potatoes until soft.
  2. Once slightly cooled, mash the sweet potatoes with butter and salt.
  3. Grease a 9×13 inch baking dish with butter or coconut oil and fill with mashed sweet potatoes.
  4. In a double boiler or small pan with water and a glass bowl on top, whip the egg whites with a hand blender until fluffy.
  5. Add honey and turn on heat.
  6. Use a whisk to whip the egg white and honey mix as it heats. Whisk for about 20 minutes (or less) until it thickens.
  7. It will start to take on the consistency of melted marshmallows… when it is thick enough, spread over the sweet potatoes and put in the oven under broil for a minute or two to brown.
  8. Serve plain or with toasted pecans on top.
Prep time: 

Cook time: 30 mins

 Total time: 45 mins


Desert – Pumpkin Pie

 Grain Free Pumpkin Pie

If your family considers pumpkin pie a part of the Thanksgiving feast, consider this healthier option this year!


  • For Crust-
  • 1 cup of almonds or pecans, finely ground in blender until flour like (or almond flour)
  • 3 TBSP of coconut oil plus some to grease pie pan
  • 1 egg
  • Cinnamon powder (1/4-1/2 tsp or to taste)
  • For Filling-
  • 1 (15 ounce) can of pumpkin (nothing added) or approx 2 cups of homemade pureed pumpkin with excess liquid drained
  • 3 eggs
  • ¼ cup of honey (or to taste) – can substitute stevia, but the honey actually helps it hold better
  • 1 Tablespoon of pumpkin pie spices or about 2 teaspoons cinnamon and ¼ tsp each of cloves, ginger and nutmeg
  • 1 teaspoon natural vanilla
  • coconut milk to thin (no more than about ⅓ cup)
  1. Preheat oven to 325.
  2. Grease pie pan with coconut oil and mix crust ingredients by hand in a medium sized bowl.
  3. Press crust into bottom and sides of pie pan and put in the oven while making the filling.
  4. In the same bowl (no need for extra dishes!) combine the filling ingredients (except coconut milk) and mix using an immersion blender. If you don’t have one of these, use a regular blender or food processor. A hand-mixer will not get it as smooth! It should be smooth and spreadable, but not really pourable. Add coconut milk if needed to thin slightly.
  5. After 10-15 minutes, remove the crust as it barely starts to brown.
  6. Pour/smooth the filling over the crust and return to oven for about an hour or until center is no longer jiggly. Will set more as it cooks.
  7. Top with coconut cream or whipped heavy cream and some chopped pecans.
  8. Enjoy!


Prep time: 

Cook time: 

 Total time: 

October 2, 2013

STRENGTH: EMOM for MAX REPS– front squats @ 60-65% of 1 RM, starting @ 3 reps, add 3 more reps every minute until failure to complete in minute.

Min 0 = 3

Min 1 = 6

Min 2 = 9

Min 3 = 12 and so on….

How’s your rack? Mobility WOD guru helps you solve any issues you may have!


3 rounds, max rounds in 4 minutes of,

15 x push press 

5 x burpees

(rest 2 minutes between rounds)

Pick up where left off from in previous round!





OLYWOD Class working the squat snatch! Looks good Kayla! Congrats Lindsey on a 125# squat snatch!

Introducing the LuRong Living Challenge

Introducing FallOut CrossFit as a LuRong Lving Challenge Participant



What is the Challenge?

The LuRong Living Paleo Challenge is a proven system for creating life transformation and improved performance. The 2nd Annual LuRong Living Paleo Challenge gives you and our affiliate the structure, technology, motivation, education, competition, and accountability to see real and quantifiable results. Compete as an individual, and as an affiliate team (we need 20 people to be able to be a ‘team’) against CrossFitters Nationwide, for your opportunity to claim your share of the more than $100,000 Challenge Prize Purse.

How does the Challenge work?

During the 8 week Challenge you will be earning points through tracking your diet, performing 10 Challenge WODS, tracking personal goals, trying new Paleo recipes, and ultimately making improvements in your body measurements and performance. We will release the WODs throughout the challenge and athletes will record their results in the Challenge system. Affiliates will be judging the WODS according to our standards, and validating the entries in the Challenge system.

Affiliates will also take before and after body measurements which will be recorded and validated in the system. Throughout the challenge athletes will be tracking how CLEAN their diet is for each of 6 time periods for each day of the challenge. Each Challenge WOD has 3 Skill levels so you are sure to have an option that will be appropriate for you and to challenge you to go farther, push harder, and dig deeper. Each of the workouts during the course of the Challenge will have 3 Levels of Difficulty to choose from: Level III, Level II, or Level I. Level III (L3) is the most physically demanding and Level I (L1) is the least. You can complete each of the first 3 WODS at whatever level you choose. Then in Phase 2 of the Challenge, you must perform each of the 3 WODs at the same level you did them in the first Phase. WOD 8 must be completed at the same Level as WOD 1, WOD 9 must be the same as WOD 2, and WOD 10 must be the same as WOD 3. This will give a statistical comparison for improvement, thus creating improvement rankings resulting in being rewarded improvement points.

It doesn’t matter if you have no experience with the Paleo diet. The Challenge will provide you with educational articles, nutritional tips, and paleo recipes to help you establish a new lifestyle.

Who should join the Challenge?

The short answer is simple: every single one of you. From the elite athlete to beginners, everyone will be able to compete, contribute, and see results. The Challenge utilizes a weighted scoring system which awards points for diet, performance, body composition improvement, performance improvement, and lifestyle. Therefore, it is truly anyone’s crown to win. All experience and skill levels can equally compete as individuals and contribute to their team scores at the same time.

The Challenge will provide educational articles, nutritional tips, and paleo recipes to help everyone establish a new lifestyle.

Nobody is too old, too slow, or too out of shape. Neither is anyone too strong, too healthy, or too advanced for this Challenge. Elite athletes can check their pride at the door. Beginners can overcome their fear. Everyone owes it to themselves to take the Challenge.

There are 6 Divisions designed to keep the playing field level for athletes.

Division Age
Men’s Open 18-39
Women’s Open 18-39
Men’s Masters 40-49
Women’s Masters 40-49
Men’s Masters+ 50+
Women’s Masters+ 50+

So, grab your CrossFit friends for a challenge you won’t forget. After all, somebody has to win all the prizes in the $100,000 Challenge Prize Pool.

It is common agreement across the nation that the CrossFit Opens is a fun time of year, but only a select group of a gym’s total population is interested or engaged in the workouts. Additionally, standard local Paleo Challenges only appeal to those who are newer to CrossFit or have the most to improve. This Challenge provides an opportunity for both sides of the spectrum to unite and compete side-by-side. The ability to compete as an individual and as a team provides both the personal motivation and the team accountability to help push your members through the Challenge.

There are prizes throughout the Challenge specifically designed to motive different members. The Affiliate Grand Prize Winner, top Affiliate finishers, and Individual Champions all reward the individuals and teams with the highest overall scores. Those scores are based on the weighted scoring system described above, so everyone who registers will have the opportunity to win prizes.

This Challenge is also perfect for those who haven’t yet jumped into CrossFit. Encourage your members to grab their friends who have been on the fence to join your affiliate and your team for the challenge. This is a great opportunity to build your client base with new members and to ensure that their first experience with CrossFit is a good one with community and life transformation.

How much does it cost to participate in the Challenge?

The registration fee for all athletes who are participating is $50. Quite possibly, could be the best, life changing money you’ve spent. This Challenge is like none other.

How do I get registered?

Go to the LuRong Living Challenge website and register as an athlete. You will be prompted to select the state of Washington and then choose FallOut CrossFit.

Are you ready to make a change?

To check out the challenge and all the awesome support you will get during this challenge, be sure to visit the Lurong Living Challenge website!!!








Fall is in the Air, Time for Some Paleo Granola, and Other Yummy Goodness!

Paleo Granola


This tried and true recipe is a big hit at FOCF and is sure to please your taste buds!

3 cups sliced almonds

1 cup raw pumpkin seeds

1 cup raw sunflower seeds

1 cup raw unsweetened coconut, shredded

1 T. coconut oil

1/3 cup honey

1/3 cup almond butter (ground at the store – not from a jar)

2 tsp. vanilla

1 tsp. nutmeg

1 tsp. cinnamon

1 cup golden raisins, or dried cranberries, or dried blueberries, or a combination of all

Preheat oven to 350 degrees.

Mix coconut oil, honey, almond butter in a small saucepan and warm just until ingredients are blended. Remove from heat and add vanilla, nutmeg, and cinnamon. Set aside to cool. Stir sliced almonds, pumpkin seeds, sunflower seeds and coconut in a bowl. Stir in cooled honey mixture. Mix everything together. Dump mixture on a PARCHMENT paper (not wax paper, ha, ha!) covered cookie sheet. Gently spread and separate with your hands to the size of chunks you desire.

Bake at 350 for about 30 minutes, or until lightly toasted. Do not ‘over toast!’ Let cool for a bit and put mixture into a storage container or ziploc bag with the raisins and/or cranberries.


Breakfast Crockpot “Pie”



8 eggs, whisked
1 sweet potato or yam, shredded
1lb all natural sausage, broken up
1 yellow onion, diced
1 tablespoon garlic powder
2 teaspoons dried basil
salt and pepper, to taste
any extra veggies you want to put in there: peppers, squash, etc.

Grease crockpot with a bit of coconut oil to make sure none of the egg stuck to it. Shred your sweet potato. Add all ingredients to your crockpot and use a spoon to mix well. Place on low for 6-8 hours. Slice it like a pie.

Buffalo Chicken and Sweet Potato Meatza


2lbs Organic Grass Fed Ground Beef1lb ground chicken
1 yam (or a sweet potato if you call it that…because most do), diced
1/4 cup hot sauce
1 tablespoon dried basil
1 tablespoon dried parsley
1 tablespoon dried oregano
2 teaspoons garlic powder
2 teaspoons onion powder
salt and pepper, to taste
2 tablespoons coconut oil

Preheat your oven to 350 degrees. Place your ground beef a bowl along with your herbs: basil, parsley, and orgeano as well as some salt and pepper. Add the ground beef to a 9×13 glass baking dish and place in the oven to bake for 12-15 minutes. While your ground beef bakes, place a large skillet over medium heat and add your coconut oil to the pan. Once the coconut oil becomes hot, add your diced yams. Cover to help steam and cook for about 5 minutes or so. When your yams begin to soften, add your ground chicken along with your garlic powder, onion powder, and salt and pepper. Use a wooden spoon to break up the chicken, then cover to help cook through completely. When the chicken is done cooking through, add your hot sauce and mix thoroughly. When your ground beef is done cooking through, add your chicken and yam/sweet potato mixture on top of the beef. Then add a bit more hot sauce to top it all off.
Bake for about 5 minutes.
Then use a meatza cutter and serve!

Chocolate Peanut Butter Banana Sugar Coated Donuts

No, this recipe does not have peanut butter in it. No, this recipe does not have white cane sugar on it. Yes, the recipe title is very deceiving. It sounds more fun if naughty words are used. Unsweetened cocoa powder sunbutter banana date sugar and coconut crystal coated donuts just doesn’t seem to have the same ring to it!!!

For the donuts:
1 banana
8 dates, pitted
1/2 cup sunbutter (or nut butter)
5 eggs
2 tablespoons honey
3 heaping tablespoons coconut flour
2 tablespoons unsweetened cocoa powder
1 heaping tablespoon coconut oil
1 teaspoon vanilla extract
1/4 teaspoon baking powder
1/4 teaspoon cinnamon
pinch of salt
For the topping:

2 tablespoons date suger
2 tablespoons coconut crystals
1 tablespoon coconut oil
1 tablespoon raw honey


  1. Preheat your oven to 350 degrees and grease your donut pan.
  2. Place your banana, dates, sunbutter, and honey in the food processor and puree down until soupy.
  3. Then add your eggs, coconut oil and vanilla extract and puree down even more, scraping the sides of the food processor as needed.
  4. Place your coconut flour, cocoa powder, baking powder, cinnamon and salt in a large bowl and mix together.
  5. Pour your food processor mixture into your dry mixture and mix together until it’s completely combined.
  6. Pour in your donut pan. Mixture makes 6 donuts exactly.
  7. Bake for 18-20 minutes or until the little guys push back when you poke them.
  8. Let cool.
  9. Mix together your honey and coconut oil in one bowl (place in microwave to melt if needed), and your date sugar and coconut crystals in another bowl.
  10. Once donuts have cooled, use a basting brush (or whatever you like to call yours) to spread on a thing layer of your coconut oil and honey, then cover your donuts with the sugar. Place donuts into the sugar, then flip it over and sprinkle it on all sides.
  11. Eat em up!! Holy moly, that’s food beauty right there.
So what are coconut crystals???
When a coconut tree is tapped, it produces a naturally sweet ‘sap’ that exudes from the coconut blossoms. The sap is low-glycemic, contains 17 amino acids, minerals, vitamin C, B vitamins, and a nearly neutral pH. Through a process which crystallizes the sap, it ends up looking similar to brown sugar granules, but is better for you.

The Paleo Magazine

The Paleo Magazine – Modern Day Primal Living, a published magazine and online resource for the Paleo Lifestyle. From articles and interviews, to recipes and nutrition advice, the Paleo Magazine offers a variety of information. Developed by Cain Credicott who was diagnosed in 2008 with Celiac disease, he stumbled onto some information online about this thing called the Paleo diet. “Desperate to feel better, I dropped all the GF grains and sugars and – hallelujah! – finally started healing my gut.  I’ve now regained the lost muscle mass, cut my bodyfat down to lower than its ever been and I’ve got more energy than I’ve had in I don’t know how long,” says Cain. To view a sample of what the magazine has to offer, check out the article below, “Paleo is Here to Stay.” For more information, visit the Paleo Magazine online.

Paleo Is Here To Stay

Posted by: Paleo Magazine

Originally published in Feb/Mar 2012 issue of Paleo Magazine.

If you’ve been tracking the health and fitness world for the past few years, you’ve surely been feeling the palpable buzz around something called “ancestral health” and the word “Paleo.” Signs of this movement are now appearing everywhere, from the increased attention to barefooting to the focus on a real-food, meat and vegetable diet. An explosion of  books, magazines, videos and primitive training practices reveals a widespread interest that cuts across traditional boundaries. The word Paleo is now becoming a popular reference point in our daily experience, especially in diet and exercise; we often hear people evaluate the details of their lives with a shorthand comment: “It’s Paleo.” or, “It’s not Paleo.”

There are skeptics, of course. Some critics have dismissed Paleo as just another in a long string of health and fitness fads, most of which have a shelf life of a few months at best. But Paleo is not a fad and it certainly isn’t going to go away. In fact, Paleo is the leading edge in a massive cultural and intellectual shift, a trend that will not only revise the way that we think about health, diet and exercise, but will transform the way that we relate to the modern world at large.

First, a definition. “Paleo” is shorthand for “Paleolithic” and refers to a period of history we call “the old stone age.” It begins with the advent of stone tools some 2 million years ago and extends to the dawn of agriculture, some 10,000 years ago. The vast majority of human prehistory lies within this timespan. Every detail of our anatomy, physiology and psychology has been sculpted by that experience; our bodies are literally built for outdoor living in wild, natural environments. The Paleo philosophy suggests that lifestyles that are consistent with our ancestral heritage are likely to promote health and performance.

Paleo, of course, is built directly on the foundations laid down by Charles Darwin and his theory of natural selection. In his monumental1859 classic, The Origin of Species, Darwin proposed a continuity of life on earth, a great branching tree in which all species are related. During the course of the 20th century, this theory has been validated by biologists, paleontologists and molecular biologists. The popular Paleo movement is simply a natural extension of this discovery.

the joy of paleo

Paleo is attractive because it takes the theory of evolution right down into the fabric of our daily experience. It’s one thing to learn about the grand concepts that unify biology, but Paleo brings evolution directly into the day-to-day reality of our lives; into our gyms and clinics, our grocery stores, our kitchens and our dining rooms. Increasingly, we find ourselves looking at the fine-grained details of our lives and asking “How would this relate to our primal ancestry?” “Is it Paleo?”

Paleo offers us an exciting win-win and a cause for celebration. Not only does it promise to improve our physical health, it also offers something profoundly spiritual. In an age when people often feel isolated from each other and the world at large, Paleo stands as a reminder of our deep connection with tribe and the vast expanse of the biosphere around us. One of the great lessons of biology is the discovery that we are embedded in the very fabric of life; every time we “think Paleo,” we are reminded of our heritage and our common predicament. There is a deep continuity and connection here.

As an organizing principle for health and fitness studies, Paleo is here to stay. Obviously, there is more work to be done: We can argue about the details of human genes, epigenetics and the specifics of physiology. We can argue about the particular characteristics of our ancestral environment and the lifestyles of our primal ancestors. We can argue about the ultimate paleo diet and exercise program. We can argue about the morality and sustainability of a meat-based diet. But there is one thing we can’t argue about: the fact that our bodies have been sculpted by millions of years of evolution to function in a wild, natural outdoor environment. This is an unassailable fact that will not go away.

no turning back

There can be no putting the Paleo genie back in the bottle. Every passing year brings new discoveries about the continuity of life on earth and our deep history as animals. Fossil records, molecular biology, primatology, medicine, veterinary science and a host of related disciplines paint a picture that is becoming increasingly detailed and robust. It has now become impossible to ignore the evolutionary heritage of our bodies.

Not only is Paleo here to stay, it is bound to become increasingly powerful force in the way we understand our lives. Building on bedrock knowledge of human history and biology, we will discover more and more connections between our bodies, habitat and history. These connections will inform our health, fitness and medical practices across the board.

Paleo cannot be ignored.


Source: http://www.paleomagonline.com/2012/02/01/paleo-is-here-to-stay/