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

14 day Palep Meal Plan

No excuses now, someone else just gave you two weeks of meals to get started with. Get a list go to the grocery store and get cooking! Eat like you were meant too, and start feeling the benefits of eating Paleo.

14 Days Paleo Meal Plan

Eating some leaves

WOD: Wednesday


8 min AMRAP of:

  • 15 Power Wall Balls
  • 10 Pull-ups
  • III: 20/14
  • II: 14/10, bands
  • I: 10/6, bands/rr

Post WOD – Work on your free standing handstands or HS against wall

WOD: Thursday


4 Rounds for time of:

  • 400m Run
  • 50 Squats

Then 200m lunge

10 Quick & Easy Paleo Meals

Still wont be as quick as a doughnut and fruit smoothie or frappa-whateva, but they quick in the paleo cooking sense of it. Give them a try and cook some food in preparation for the week ahead. Planning, Planning, Planning! Diet is 80% of weight loss goals, quality not quantity. There are good calories and bad calories, not every calorie is equal. Counting calories wont work, eat better!


Quick Paleo Meals

Quick meals


WOD: Wednesday


12 min AMRAP

  • 12 Deadlifts
  • 9 Burpees
  • 6 Ring Dips
  • III: 185/135
  • II: 155/115 dips/negatives
  • I: <135/95 box dips

WOD: Thursday


3 rounds

  • 10 Front Squats
  • 20 Box Jumps
  • 30 wall balls
  • III: 115/85, 24/20, 20/14
  • II: 95/65, 20, 14/10
  • I: 75/45, 20 step ups, 10/6

Paleo Thanksgiving

Thanksgiving is this Thursday. And I’m sure some of you will be eying Grandma’s stuffing. I hope everyone has a great feast with family and friends. Here are some great ideas that you can share with them and show that Paleo cooking doesn’t have to be boring.

Turkey: Pretty Paleo as it stands

Stuffin’ Ideas

Sweet Potato Cassarole

  • Amazing!
  • Sweet Potato Casserole redo
    – About 2 pounds sweet potatoes, peeled and cut into chunks, steamed for 20 minutes then mashed
    – 2 eggs
    – 1/2 cup coconut milk
    – 1 teaspoon pure vanilla extract
    – 2 teaspoons cinnamon
    – 1/2 teaspoon nutmeg
    – juice from one orange
    – 1/4 teaspoon orange zest
    – 3/4 – 1 cup crushed pecans, toasted
    Preheat oven to 350 degrees. Combine sweet potatoes with all ingredients except pecans. Place in casserole dish, and top with pecans. Bake for about 30 minutes or until firm. If you absolutely positively MUST (& no you really don’t) have this sweeter, then add some honey to the potatoes.

Cranberry sauce

Pumpkin Pie

Candied Pecans

Have a Wonderful Thanksgiving celebration and be ready to get back after the break! Be thankful for everything life as to offer, especially all of your family and friends.

WOD: Monday

WU: 500x Double Unders OR 2x Single Unders

Max Effort Handstand hold 5 minutes

WOD: 21-15-9

  • Box jump
  • Overhead squat
    • III: 24/22” 115/75
    • II: 22/20” 95/55
    • I:20” <65/45

Paleo Seminar

Paleo Seminar – Friday 12/3 5:30pm – 7:30pm
Open to all!
(no evening classes this day)
$20 for members (discounts apply) $30 for non members.

Tired of not losing weight or feeling weak during workouts?

Come learn about the Paleo Diet. What you were meant to eat and why & how food relates to disease.

Time to get back to the basics of food.

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.

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

Nutrition Food Log – Since we are all going to write down what we eat and hold ourselves accountable
Robb Wolf Nutrition Collections – 42 Ways to Skin the Zone
Essential & Metabolic Fatty Acids – Omega 6/3, Prostaglandins, inflammation, etc.
Zone Food Guide – How much is 1 block of _______?
Shopping Guide – Helpful ideas for a shopping list
Fish Oil Calulator


WOD: Wednesday

3 rounds

10 Front Squats 45/35
15 Push Press 45/35


3 Rounds For Time

21 Thrusters
21 Pull Ups
400 M Run

III: 95/65
II: 75/55, bands
I: 45/35, bands

The Foodee Project

Need an idea for dinner? Something that is going to fit into your new lifestyle? Here comes The Foodee Project. The Foodee Project collects the best paleo and primal-friendly recipes the web has to offer. Puts them all in one convenient location to share with you! If you haven’t yet notice there is an RSS feed on the right hand side of our page. There you will find a new recipe everyday. Check out their blog roll to see what you have missed on other days. Also pay attention to the Recipe WOD board in the gym for more great ideas from The Food Project.

WOD: Tuesday

WU:  1 mile run or 2k row


  • 100 pull ups
    • Run 400m
  • 100 Push ups
    • Run 400m
  • 100 Squats
    • Run 400m
  • 100 Sit ups
    • Run 400m