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

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 ūüôā

  • 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

FallOut Paleo Seminar

For it being graduation weekend and finally some sunshine, we had a pretty good turnout for the Paleo Seminar. Thanks for those of you that were able to make it and I hope I have given you some food for thought and prepared you for the big steps moving forward. Changing you diet can be very difficult. It is engrained in out daily lives and something that most people don’t put a lot of though into when deciding what to eat. Your food is your fuel, it gives your body the necessary ingredients for life helping it to avoid illness and disease and preparing your body for whatever you throw at it in your active lifestyle. Be responsible for what you put in your body, it’s the only one you get. I will be repeating this seminar again soon, so stay tuned!

Below are a few links of additional reading for a paleo lifestyle:

Omega-3 vs 6

If you don’t know alot about Omega-3 and Omega-6 fats you should pick up Dr. Sears book “Toxic Fat”¬†or visit Mark’s Daily Apple for the “Definitive Guide to Fish Oil” The gist is that in a long time ago (10,000 years) we ate mainly meat and veggies. The meat ate grass not corn so the meat had the right ratios of 3 to 6, roughly 1:2 or 1:1. Today though the majority of people’s diet¬†consist of corn. Whether, it’s from actually eating corn, or it the some by product of corn (corn syrup, maltodextrin, dextrose, monoglycerides, etc), or also by eating meat that has eaten corn. This all throws your ratios out of whack, increasing the amount of Omega-6 you intake,¬†and ratios are important.¬†¬†The American Heart Association though is¬†still¬†advocating Omega-6 for it’s heart benefits even with¬†evidence¬†pointing to the contrary. So in response to an article published by the AHA, Dr. Sears wrote this letter.¬†So what do you get from Fish Oil supplementation? Less inflammation,¬†¬†lower heart disease risk, better vision, increase neural development, decreased cancer risk, and a bunch of other health benefits. So how much? “Take between 0.5 grams and 1.0 grams per ten pounds of bodyweight, using the EPA + DHA measurements per serving to determine how many pills or teaspoons you need daily.‚ÄĚ is Robb Wolf’s recommendation. Taking 1-3 grams of EPA/DHA is a good place to start. Fish is also a great way to supplement your diet too! If you want to get really serious about supplementation Robb Wolff has a calculator at Whole 9 that will give you the details. Remember that in most 1000mg capsules there is only ~300mg of EPA/DHA, this adds up to a lot of pills. How has fish oil helped you out?

WOD: Squats & Pull-Ups

  • 100 Squats
    • 15 Pull-Ups
  • 75 Squats
    • 20 Pull-Ups
  • 50 Squats
    • 25 Pull-Ups
  • 25 Squats
    • 30 Pull-Ups
  • Level III: Rx
  • Level II: bands
  • Level I: Start w/ 75 Squats & 20 Pull-Ups