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

Caveman Muffins

I can’t get enough of these, they are everywhere. I want to share this one with everyone also. There are some great recipes on there and if this doesn’t convince you to start looking at alternative cooking methods I don’t know what will. While eating paleo can also have it own side effects when it comes to your diet, this cheat is much better then the alternative. Enjoy! Recipe is from Civilized Caveman Cooking Creations. Go to there website and see what else they have to offer! I’m also going to be making their Carrot Cake Cookies and Coconut Panacakes, mmmm! Sometimes you can have your cake and eat it too!


  • 3 Eggs
  • 3 Tbsp Honey
  • 2 Tbsp Coconut Oil
  • 2 Tbsp Coconut Milk
  • 1/4 Tsp Salt
  • 1/4 Tsp Vanilla
  • 1/4 Tsp Baking Powder
  • 1/4 Cup Coconut Flour
  • 1/2 Cup Chopped Pecans(optional)
  1. Preheat oven to 400 Degrees F
  2. Mix together your eggs, honey, coconut oil, coconut milk, salt and vanilla
  3. Sift together your baking powder and coconut flour and then combine with your wet ingredients
  4. Mix your batter well and then fold in your chopped Pecans if you are using them
  5. If not, divide your batter into 6 Muffin tins and bake for 15 minutes
  6. Enjoy

WOD: Wednesday

Behind the neck Jerk

3 Rounds for time:

10 Deadlifts
50 Double Unders

III: 225/155
II: 185/115
I:  scale as needed

WOD: Thursday

400m Run
500m Row
25 Push Up/Sit Up/Squat

Kettle Bell Swings

III: 53/35
II: 35/20
I: 20/12.5

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

What Should I Eat?

Everyday we ask ourselves this question and everyday it gets harder and harder to come up with an easy answer. We are bombarded with quick meal ideas to meet our busy lifestyle, 2 min microwave meals for the family. When did it become okay to make a meal for your family in the microwave? There was once a time when cooking was seen as enjoying. It’s an art some say. And it should be done with a bit of care. Food is what keeps us ticking, along with that other thing oxygen. But I want my clocking ticking on time, not just limping along with some boxed hamburger lasagna mess. The best way to stay healthy is too cook. And cook with the best ingredients. There is a local place to find good wholesome food from local farmers, bakers (maybe not paleo approved), & ranchers right here from the mid-columbia. Order your food by Wednesday and orders are ready to be picked up here in Richland on Friday. For more information visit Shop the Northwest.com. And for some good recipes ideas look at this new link in the New York Times, they have all sorts of recipes and ideas for a specific food group or a eating theme. Not all recipes are FallOut approved but are far better then the microwaved options.

WOD: Monday


500m Row, Front squat skill work pvc


  • Front Squat Ladder
  • (1 the 1st min, 2 the 2nd, 3 the 3rd all the way to 20 min) If you can’t hit the number needed in that minute, that is your score. Then drop and do  5x burpees a minute till the 20 min is over.
  • Level III: 95/65
  • Level II: 75/45
  • Level I: 45/35

So Easy A Cave Man Did It!

Paleo Diet hits the Washington Post, “Paleolithic diet is so easy, cavemen actually did it” -“It’s near impossible to even guesstimate how many people are eating Paleo, but you’d likely find followers at one of the 1,000-plus CrossFit affiliates across the country”. CrossFit is helping to lead a revolution to healthier choices when it comes to food. Helping to prepare people for a life full of vitality. Do you have a great Paleo Recipe? Share it here and tell us where you found it.

WOD: 5 rounds

  • 200nm run
  • 15 Wall Balls
  • 15 Sit Ups (w/ wall ball)
  • 15 Overhead Lunges (w/ wall ball)
  • * if ball ever touches the grounds 5 burpees on the spot
    • Level III: 20/14
    • Level II: 14/10
    • Level I: 10/6

Good Food!

I have been eating clean now for 2 years and I think back now and wonder why I ever thought that the way I used to eat was okay. In college I remember surviving off of $400 a quarter and eating pizza rolls and Mt. Dew. If I tried that today I’m sure I would most surely not be able to do these workouts and a small possibility that they would kill me. There are so many people who don’t understand the link between nutrition and health, preventing disease is something is left to the scientists. Your day-to-day emotions and energy are fueled by the food you eat. Cravings for things like sugar are often imbalance in nutrition. Here is a good interview from the Paleo Cookbook, read here.

“The most common cause is simply not eating often enough, when your blood sugar drops, cortisol goes up and that will trigger sugar cravings. Also, when your blood sugar drops, you can get depressed immediately, that will also cause you to reach out for sugar to counter balance that since sugar induces a serotonin response that makes you feel good. That’s also why so many people are addicted to sugar, they don’t manage their emotions and end up eating sugar cause it numbs them out.”

There are so many amazing food options out there and recipes that make you think why would you really ever want to eat that drive thru stuff ever again. Sure it’s takes some time and is by far less convenient. But when you cook for yourself its rewarding and delicious. Take a small bit of time and make a meal for you and someone else. Eating is fun, so do it. Just be smart and informed about what you put in your body, you only get one.

Check Out These Recipes –

Bacon Chicken Avocado Salad

  • 1/4 pound bacon, or 4-5 slices, cut into 1/2 inch bits
  • 8 boneless, skinless chicken thighs, chopped into 2 inch pieces, seasoned with salt and pepper
  • 1 avocado – peeled, pitted and cut into 1-inch chunks
  • 1 head romaine lettuce, chopped
  • 1/4 cup chopped red onion 1/2 cup chopped walnut 1 apple – cut into 1 inch chunks (optional – but delicious)

Balsamic Apple Vinaigrette

  • 1/4 cup balsamic vinegar
  • 2 tablespoon apple cider
  • 1 shalot, minced
  • 2 cloves garlic, minced
  • 1 teaspoon mustard
  • pinch salt
  • pinch black pepper
  • 1/3 cup extra virgin olive oil

Mix all ingredients except olive oil (using a whisk, food processor, or blender). Slowly add in olive oil drop by drop to make an emulsion (like you would when making mayo) until it is all incorporated.


And now for Desert! –

Orange Banana Dessert Recipe

  • 1 large banana (30g carbs)
  • 1 tbs coconut oil
  • ½ orange, juiced (10g carbs)
  • 1 tsp honey (6g carbs)

Cut banana length wise and then in half. Place in heated fry pan with coconut oil and fry each side 3-4 minutes or golden brown. Place orange juice & honey in separate pan, simmer for 2-3 minutes, leave to cool lightly. To serve, place bananas in a bowl and drizzle the orange syrup over the top. Optional – Garnish with cinnamon, vanilla powder, berries or shredded coconut!

Small caveat – This is not a everyday desert thing. More of a once a week thing , especially if your goal is weight loss. Remember the Primal Blue Print Carb Curve:


Recipes from Marks Daily Apple & Healthy Urban Kitchen

WOD: 4 rounds

  • 400m Run
  • 12 Front Squats
  • 24 Double Unders
    • Level III – 135/95
    • Level II – 95/65, 3 x’s Single Unders
    • Level I – 45/35, 2 x’s Single Unders