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

Gluten Free Marshmallows

At work there are always treats, and if you can imagine I don’t joy in on the Campfire fun! So most of the day at work you can find me munchin’ on some carrots, tomatoes, celery stick, eggs, hamburger, paleo stuff. And yes Gluten Free. One of my technicians who’s name I will leave anonymous was trying to be nice and found me some “Gluten Free” marshmallows, and you would of thought she had found gold. Sorry to burst your bubble but just because it says GF doesn’t mean it’s healthy. In fact the first three ingredients were; Corn syrup, sugar, glucose, and probably another kind of sugar. Caution needs to be used when shopping, don’t fall for the organic gluten free sugar. It’s still SUGAR!

WOD: Wednesday

JYD + (row 500m & run 400m for time)


Tabata Box Jumps & Tabata Thrusters
No break in between (20” box for everyone)

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

WOD Thursday:

JYD + 5 min bottom of squat hold

WOD:3 rounds

  • 3 Rounds
    • 21 Box Jumps III:24/20 II: 20 I: 20 step ups ok
    • 15 KB Swings III: 53/35 II: 35/20 I: 20/12.5
    • 9 Sumo-deadlift High-pull III: 95/65 II: 75/55 I: 45/35


Need I say any more?

WOD: Thursday

“Filthy Fifty”

  • 50 Box Jumps
  • 50 Jumping Pull Ups
  • 50 Kettle Bell Swings
  • 50 Walking Lunges
  • 50 Knees to Bows
  • 50 Push Press
  • 50 Back Extentions
  • 50 Wall Ball
  • 50 Burpees
  • 50 Double Unders

The war against SUGAR

So this week we are cutting out sugar. How many of you were able to do this yesterday? Did you all earn your point for the day? I hope so, but it might get harder as the days go on so keep a strong mind and focus on the goal at hand. So why is there such a problem? Well because we are eating more, men on average and extra 187 calories a day and women 335 calories more. Where are these calories coming from, carbohydrate, mostly in the form of sugars, more specifically High Fructose Corn Syrup. Something has caused your appetite regulation system to go awry. A hormone, Leptin, that is responsible for letting you know when you are full is not working anymore. The old model of calories in and calories out just doesn’t cut it anymore. Try explaining how six-month old babies are the latest victims of the obesity epidemic–diet and exercise can’t be the cause. I’m sure most people have heard the stat that a soda a day equals 15 pounds a year. The average american drinks 60 gallons of soda a year. The current annual consumption of sugar is 141 pounds per person, and 63 pounds of that is HFCS. This is equal to 73 grams a day of Fructose accounting for 12% of their total daily calories. In the past century, fructose consumption has increased 5-fold and Americans now spend over 90% of their money for food on a processed food product. Fructose is not when taken in moderation like if you were to get it from fruits and vegetable, your intake would be rough 15 grams a day. But it’s also mixed in with fiber, vitamins, minerals, enzymes, and beneficial phytonutrients, all which moderate the negative metabolic effects and aren’t empty calories. Excessive fructose consumption can lead to increased blood pressure, cholesterol (decreased HDL, increased LDL, increased triglycerides), i.e. metabolic syndrome. Fructose metabolism is very similar to alcohol metabolism, and will cause liver toxicity and “beer belly”. As disease rates continue to rise even with evolving medicine people wonder why we keep getting less healthy as a population. Look at the rise in HFCS in the diet from 1970 to 2005 it has increased more then 10,673 PERCENT according to a USDA report It’s no wonder that america is obese.

The video below is long but if you have time it’s very interesting and you should grap some vegetables and sit down and watch it. Leave the soda and popcorn at the store.


WOD: Monday

WU: Bottom to Bottom Tabata Squats


  • 500m row
    • 500 Single Unders
  • 400m row
    • 400 Single Unders
  • 300m row
    • 300 Single Unders
  • 200m row
    • 200 Single Unders
  • 100m row
    • 100 Single Unders

Hooverball Details

Hoover-Ball Contest

If you leave from the gym towards the park we will be located past the second round about on the right hand side by the big wooden playground. Hopefully I can snag one of the gazebos. Please bring any additional food items you would like to the park. I will be bringing hamburgers, hot dogs, and the trimmings. Also extra heads of lettuce for those that want to be completely Paleo. I will also be bringing some Gluten free buns that I have been assured are very tasty! Look forward to seeing everyone down there at the park. If you don’t have a team don’t worry we’ll find you a spot to play. If people can arrive around 10am we’ll start to get teams and brackets organized and let the games begin!

Sugar, Not Just Salt, Linked to High Blood Pressure

A new study recently published in the Journal of the American Society of Nephrology found that fructose, a sugar found in nearly every food in the supermarket, increases risk of high blood pressure by at least 30%. The researchers analyzed the diet and blood pressure readings of more than 4,500 U.S. adults with no history of hypertension. The data used in the study was collected over a four-year period and also included information on health measurements such as activity level and BMI (not the best indicator of body fat as you should all be aware of). They found that the average fructose consumption was 74 gram which is equivalent to drinking 2.5 cans of non diet soda. Fructose intake above these levels increased the likelihood of blood pressure readings above 140/90 and 160/100 mmHg by 30 percent and 77 percent, respectively. In response to this study the Corn Refiners Association stated, “The risk of hypertension from fructose is not a matter of concern for the overwhelming majority of American”. Possibly because no body has ever told them it’s bad for them! Now before you go reaching for that can of diet soda instead watch this video below. The author of this video is the writer for the Underground Wellness.com. Check out some of his other videos on YouTube.  The skinny of it is stay away from soda!


WOD: Thursday

WU: 800m run then 5 rounds of  – Side shuffle and sprint back 5,10,15,20 yards then 10 push ups


  • 7 Sumo DL
    • 400m Run
  • 10 DL
    • 400m Run
  • 7 Sumo DL
    • 400m Run
  • 10 DL
    • 400m Run
  • 7 Sumo DL
    • Level III: 255/165
    • Level II: 165/95
    • Level I: 95/65

Kick the Sugar!

Want to know the single best thing you can do to improve your health and feel better all at the same time. Stop eating sugar, and/or sugar substitutes! Steve Nash of the Phoenix Suns writes in “Men’s Health”, Steve Nash on Living Sugar-Free, about his experience in quitting the sugar strangle hold and what it did for his performance. As you age this will make an even bigger impact. This is definitely not an easy thing to do, sugar is in everything. It takes a watchful eye to avoid it, even the smallest amount is a no-no. But I challenge you to give it a try and see the difference today! Reduce or eliminate sugar from your diet and see how much better you will feel, and how much better your times will be in the gym.

FYI: Have Fun! Sport Your Gear!

  • Mid-Columbia Mastersingers 1mile & 5 mile Run
  • Where: Hanford High School
  • When: 10:00am
  • Cost: $$?? $13 Pre-Reg…guessing maybe $20 @ the door


  • Snatch Grip Deadlift 5-5-5

  • 5rds of 50 double unders & 25 squats for time