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

Throw Away Your Scale

Okay ladies, and gentlemen. THROW AWAY THE SCALE!! And the calipers! (Tim if you want to get them for the gym you still can as they can still play a part, but body fat % isn’t the best body composition testing tool) But seriously that scale isn’t doing you any good, in fact it’s probably driving you crazy and most likely you are veering off the Paleo wagon. Don’t make this harder than it is! Eat real food, meat, veggies, nuts seeds, some fruit, little starch, no grains, dairy or sugar. Typically what I see happen is person starts paleo, sees a pretty good decrease in bodyweight and them BAM! It stops, and so sets in the “WTF” phase. And people resort to, “If I’m not going to lose weight then I want ________(insert non-paleo food item). It’s okay things will get better. The human body is a very complicated machine. And at all times will be more frustrating then operating a computer. What is happening though is that you are more than likely gaining muscle, which is the reason for the lack of weight loss. Even if that’s not the case, what is really the goal? I was talking with a member yesterday about this topic, she said she’s finally back on the paleo wagon, & her ability to push through a WOD is SO MUCH better! Her athletic capacity in just a couple weeks of strict Paleo has improved and she couldn’t be happier. The aesthetic component of the diet will sneak up on you, as you are focused on your WODs, and soon…BAM! Rethink what your goals are and after reading this article below, weight loss may not have the same ring as it used too hopefully. Eat right, train hard, change your life.

This one was originally posted on Everyday Paleo.

Brace yourself. I’m coming at you with all guns blazing on this one and you aren’t going to believe what you’re about to see. First things first, if you haven’t read my diatribe condemning your bathroom scale, please begin there.

Alright, now that you are caught up, let’s revisit Deb from my last post. Deb has been kind enough to let me exploit her for your education on these here interwebs and I am very grateful. Showing the world where she started isn’t easy, but she is a kind person who wants to help you and she has accomplished some remarkable things in her health and fitness.

So here is Deb at the beginning of a contest we held at my gym in January of last year.

Here she is at a size zero with her nutrition dialed. For the full effect of this picture, place your thumb on your screen directly over the ugly guy on the right.

And here she is a couple of weeks ago after a lot of hard work that has dramatically increased her fitness capacity. I didn’t actually intend for this post to be all about Deb’s accomplishments, so I won’t repeat her numbers here. Suffice it to say, my money would be on Deb versus the average American girl half her age in a contest of any exercise I have ever convinced her to perform. Now for the really good part.

I spent my entire career waiting patiently for the right situation that would produce the picture below.

Now that you are done staring in amazement, eyes darting back and forth between the two Debs and down to “155lbs” to make sure you read it right, let this information really sink in. Let it change your perspective to something healthier. Forever!

Now go throw away your scale.

Faced with the facts above, basing your goals – or even worse, your happiness – on the number on your scale is absolutely ridiculous. I’ll give you an example of why weight is useless information in all but extreme cases. Let’s pretend Deb came to me at a weight of 200 lbs and told me she wanted to get down to 155 lbs. Which side of the picture above do you think she would prefer? Do you think she would have been satisfied with the left side? Look at her face. She is ecstatic with her body on the right, but on the left she can hardly stand to have her picture taken. We can glean from this that goals based on weight are too vague to be useful. If I had only given you her circumference measurements (waist, hips, thighs, bust, etc.) and no photos, there is absolutely no doubt in my mind which 155 lb Deb you would have chosen as the more aesthetically appealing. But when you look in the mirror and see a body like the Deb on the left you probably say, “Damn, I need to lose some weight.” Now you have undeniable evidence that defies that thought. Losing weight is not what you want and pursuing a number on your scale is not the path to success. It will drive you insane, though. But that’s probably not your goal.

Change your perspective to something healthier. Forever!

For those of you that may be having a hard time believing how all this can possibly be true, click here and hit Deb up on Facebook. She will be happy to befriend you and answer your questions, but please be reasonable. She has not volunteered to coach you, just to be your motivation.

WOD: Tuesday

  • AMRAP/12
  • 12 SDHP
  • 12 box jumps
  • 12 window wipers (Scale as needed) VIDEO
    • L+R = 1 rep (sub with DB locked overhead while laying on back and doing windmills on ground)

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


Jonathan Stewart pointed out once that humans are the only species that drinks an excrement from another species. Well when you put it like that it doesn’t sound so appealing. I read a great post by Albany CrossFit, “Some Different Thought on Milk…” I like the approach to this, insulin isn’t the enemy. In fact if you plan on recovery quickly from your CrossFit workouts you’d better be using insulin to your advantage and refilling your cells with the nutrients they are craving since you just zapped them for energy. This is why Robb Wolf recommends eating 50% of your days carbs after your WOD, and every coach should tell you to refuel after a workout as soon as your stomach can handle food, 30 min post workout is an optimal time, but if you can sooner, do. Milk gets a bad rap because of the insulin response that it elicits, and it’s a large one. But that is to be expected since it’s purpose is to spur growth. Milk has some other issues as far as increasing rates of cancer, but many people can’t handle it for other reasons such as sinus problems, & lactose intolerance, etc. The article cites studies that looked at the insulin responses or both skim and full fat milk, both showing high insulin response similar to that of white bread (white bread still contains Alloxan, used to bleach the flour, that’s toxic to the pancrease). Also found that skim milk in children can induce hyperinsulinemia and insulin resistance in just 1 week! While other milk products like cream and butter do not cause this insulin response. The reason being that it is caused by the proteins in milk, and especially the amino acids leucine, valine, lysine, and isoleucine, all of which are essential amino acids. Which means you must get them from your diet. Cream and butter are mostly made of the fats from the milk and lack any protein. While full fat milk does have an large insulin response it has also been shown to likely promote better glucose tolerance, better weight control, and more resistance to chronic diseases like diabetes and heart disease.  So while for most I don’t recommend milk in the diet, I myself drink it only during lifting cycles, it should be used sparingly. If you want to put on mass, milk is good a option and will increase your bodies ability to store nutrients where you want too. But if you not in the business of storing nutrients and would much rather use up some of your own stores I don’t recommend drinking milk. If you must please do so with grass fed cows, and preferably raw milk. Try it once and you wont go back to pasteurized dairy I promise you. While whole milk is thick like melted ice cream without the sugar, raw milk contains all the same stuff but doesn’t separate and cream like whole does. Not to mention it has all the good things like antibodies that pasteurizing takes away. But, at the end of the day do what makes you feel good, if that includes milk than have at it, but if you don’t get the results you want then consider giving milk a break and reevaluate. Milk most definitely is a food, made mostly to nourish us to grow while we are young. But can also be useful when trying to illicit a certain response or devious when trying to lose some weight. What have been your experiences with milk? Good, bad or indifferent?

Some Tips on Dairy if you must! – From Albany Crossfit

  • Go fermented. Stick to full-fat yogurt, kefir, and cheese.
  • Go heavy. Stick to butter, cream, and half-and-half.
  • Go pastured. Find a source of pastured dairy. (also at Yokes)
  • Go Raw! (good source for raw milk – Yokes in West Richland, Pure Eire Dairy, from Walla Walla, Wa)

WOD: Thursday (Day #2 of Guest Days)

WU: 3 rounds: 400m run & 30 squats

WOD: Each partner must complete each movement before moving on to next one. Partner not working will be holding barbell/plate over head. Cannot count reps unless partners weight is up OH

  1. 30 Medball Cleans III: 20/14 II: 14/10 I: 10/6
  2. 30 Squats
  3. 30 V-ups
  4. 30 Wall Balls III: 20/14 II: 14/10 I: 10/6
  5. 30 Burpees

III: 95/65 II: 65/35 I: 45/25 (overhead weights)

Pound for Pound Challenge

Okay so here it is.
Some of you have been wondering why we have a big green barrel in
the front area of the gym worrying if it is going to be part of a
WOD maybe? Not yet atleast, we need to fill it up with food first
so it’s nice and heavy and then maybe we can do something with it!
Okay so lets start the new year off right! Let’s make 2011 the year
for change! Now while we may be lucky of enough to be able to
choose the type of food we eat, some don’t have that luxury and
can’t afford their own groceries. So it’s time to help! So clean
out your cupboards of anything that isn’t Paleo friendly of food
that you don’t want anymore or food that you want to donate because
you have a big heart, and bring it to FOCF and place it in that big
green barrel. Also has a part of the Pound for Pound challenge:
“For every pound you pledge to lose through May 31, 2011, the Pound
For Pound Challenge will donate 11¢ to Feeding America® — enough to
secure one pound of groceries on behalf of local food banks.
$1,040,000 maximum donation.” Food will be donate to serve our
local community here in the Tri-cities, and pledge money donated
will go to the Second Harvest organization. So in order to pledge
your weight loss you can go to the Pound for Pound Challenge website and
register for our FallOut CrossFit Team. So get online make your
pledge, bring in your food that is no longer welcome in your
cupboards, 3-2-1 GO!


WOD: Monday

WU: Mobility – 10 min (butt to
ankles) squat hold DB Clean work WOD: 800 M Run 10 DB Cleans 400 M
Farmers Walk Backwards 10 DB Cleans 800 M Run 10 DB Cleans 400 M
Farmers Walk Backwards 10 DB Cleans Level III: 55/35 II: 35/20 I:

WOD: Tuesday

WU: 500m row, handstand
skill work WOD: ½ Arnie (TGU need to be completed with good form –
these aren’t a race) 11 Turkish Get-Ups, Right Arm 25 Swings 11
Overhead Squats, Left Arm 25 Swings 11 Overhead Squats, Right Arm
25 Swings 11 Turkish Get-Ups, Left Arm III: 55/35 II: 35/20 I: