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

Paleo Seminar

So now that you have sat through a couple grueling hours of the science behind that paleo diet, WTF chuck! I don’t remember all that stuff, and even so why does Ben?! Because I’m a nerd, simply put. But how am I suppose to do THIIIIISSSSS! You may not say it out loud like that but in your head you are cursing me I know it. People think this stuff is so hard. I really don’t understand it. You have food that is good for you and food that is bad for you. But the vast majority of us go for the bad stuff, simply because it tastes good and is quick and easy. In a world full of enough stress (cortisol) you insult yourself everyday by eating food that worsens an already bad situation. Most of us worry about the future to no end, money, jobs, bills, mortgage, debt collectors…$$$ etc. But when it comes to your health, “eh! I feel good”. And there is no second thought to the future of your health. All that other stuff is just that stuff, it comes and goes. You’ll get through it. You only get your health once, and very rarely when it goes to you get it back. BUT, for those of you who still think it’s hard to eat real food, paleo, here’s a great article by the author of everydaypaleo.com, “What does eating Paleo REALLY Mean?? And a recipe….”. Any confusion still?


WOD: Thursday

Warm up: Agility ladder drills, deadlift form work


  • 150 Double Unders
    • 9 Deadlifts
  • 100 Double Unders
    • 6 Deadlifts
  • 50 Double Unders
    • 3 Deadlifts
  • III: 315/185
  • II: 245/135 3x single unders
  • I: <135/95 2x single unders

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


In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Excellent effort shelled out by those who were able to make it out this week for Hero WOD week to honor our service men & women who have given the ultimate sacrifice. These WOD are the toughest and it’s for a reason. Thanks for the dedication this week. Now rest up this weekend and be ready for next week!

Paleo Seminar is Tomorrow @ 9am!

WOD: Badger

  • 3 rounds for time

  • 30 Squat Cleans
  • 30 Pullups
  • 800m Run
    • Level III: 95/75
    • Level II: 65/45
    • Level I: <45/35