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


That’s right I said it! Now all kidding aside, most people do suck. This post is more directed at the men of the world. Our gym is mainly made up of women who know what it takes to be in shape. But there is no denying that people’s body composition in general is not what it used to be. “You SUCK as a Man” is an article by Dr. Sekula. This looks to be a fairly new blog but it’s making big noise with their latest post. CAUTION: Do NOT read this if you get your feelings hurt easily!!! Are your pants width larger then the length? Then you SUCK as a Man! As society “advances” we as humans keep getting crappier. We are weaker, fatter, slower, riddled with disease & have horrible sleep habits. If we could rewind time and place the average American in paleolithic times, they would be saber-tooth tiger food. We have excuses for every reason under the sun as to why we can’t work out. When I say work out I don’t mean a 30 minute jog on the elliptical. I mean pick something heavy up and run with it, jump, throw and sprint for time. And when you are tired and want to give up you do another round! Ditch the crappy food you eat, pump up the intensity, and find a pair. Dedicate yourself to getting better and becoming athletic and maybe stave off trips to the doctor and a early visit to a nursing home.

WOD: Tuesday

WU: Baseline Warm Up & OH form work w/ PVC


  • Strength:  Overhead Squats  10-5-5-3-3-1-1
  • & AMRAP in 5 min
    • 5 Burpees
    • 10 Sit Ups

New Apparel

Order your new shirts TODAY

We are going to get some new t-shirts and tank tops for you guys. Let us know what you think and what size, and style you would like to order. These will also be available for purchase online and in the gym when they arrive. Thanks for all of your guys support and now you can do it in style!

WOD: Wednesday

  • 500m row
    • 30 Wall Balls 20/14, 14/10, 10/6
    • 30 sit ups
  • 250m row
    • 30 KB swings 53/35, 35/20, 20/12.5
    • 30 push ups
  • 400m run
    • 30 pullups
    • 30 squats
  • 200m run
    • 30 box jumps 24/20″, 20″ box jumps, 20″ step ups
    • 30 burpees

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 🙂

  • 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

Paleo Talk

Ever been asked why you eat the way you do? And if you don’t eat paleo, you should. But chances are if someone was to tell you what the Paleo diet is they would tell you all the things they don’t eat, instead of all the things they get to eat. I’ve definitely been in the 1st camp. People ask what my diet is and I tell them, “I eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” oh and I DONT eat, “grain, milk, beans etc” It is at this point that most people run away because I have just most assuredly told them I don’t eat something that they love. So how do you get people to give you the time of day when telling they about the paleo diet and not getting them to run in the opposite direction because you sound like some crazy health nut. The people at Whole9.com have come up with a good elevator talk conversation for just that. Follow this up with a success story of your own that this style of eating as help you out with and you can start your very own personal food revolution!

“The Whole9 Nutrition Elevator Pitch

I eat “real” food – fresh, natural food like meat, vegetables and fruit.  I choose foods that are nutrient dense, with lots of naturally occurring vitamins and minerals, over foods that have more calories but less nutrition.  And food quality is important – I’m careful about where my meat comes from, and buy produce locally and organically as often as possible.

It’s not a low-calorie “diet” – I eat as much as I need to maintain strength, energy and a healthy weight.  In fact, my diet is probably much higher in fat than you’d imagine.  Fat isn’t the enemy – it’s a great energy source when it comes from high quality foods like avocado, coconut and nuts. And I’m not trying to do a “low carb” thing, but since I’m eating vegetables and fruits instead of bread, cereal and pasta, it just happens to work out that way.

Eating like this is good for maintaining a healthy metabolism, and reducing inflammation within the body.  It’s been doing great things for my energy levels, body composition and performance in the gym.  It also helps to minimize my risk for a whole host of lifestyle diseases and conditions, like diabetes, heart attack and stroke.”

WOD: 7 min AMRAP

  • 10 Squat cleans
  • 20 Sit-Ups
    • Level III: 95/75
    • Level II: 65/45
    • Level I: 45/35

Where did that come from!?

Here at FOCF we see amazing people doing amazing things on a daily basis. But every once in a while we see people do things that make amaze you and come from way out in left field. Take this morning for example, Michele asked me how many sit ups I thought they would be able to do in the 3 minutes. I want say what I guess but lets just say I was way off as she did 91 situps in 3 minutes!! I kept waiting for her to want to rest but she just kept going at the same pace unstopped and seemingly on a mission to do some situps. Every now again we as athletes get into a “zone” where you can’t go wrong and you wont be stopped. This doesn’t mean that it’s easy, but that your engine is running smoothly on all cylinders. And when it happens it inspiring. Check out this kid here in the video below. He is normally a 5K runner and never had competed in a 10K event and lets just say he does well for himself. Needless to say check out the POSE running too! What do you think?


WOD: Snatch Balance 5-5-5-5-5

  • 3 minutes Max situps
    • 3 min rest
  • 3 minutes Max Burpees