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

Paleo Home Invaders

What would happen if this was you? Aside from a quick call to the police for trespassing! If I was to come to your home and rummage through your kitchen what would I find? Is the food that you are eating improving or hindering your progress towards wellness. Remember it’s not just about doing the workouts and being fit. It’s about the overall picture of wellness, which includes both health and fitness. You must provide the necessary fuel for your body to perform at it’s peak. The guys in this video are from Albany CrossFit in New York. I hope they don’t show up anytime soon in our neck of the woods. Think about this the next time you go to the grocery store.


WOD: Monday

Wu: 100 double unders (3x single unders), 800m run


  • 500m row
  • 50 good mornings
  • 50 push press
  • 50 thrusters
  • Level III – 75/55
  • Level II – 45/35
  • Level I – 35/28

WOD: Tuesday

WU: 3 rounds

20 mountain climbers each leg.
15 push ups
10 squats



5 rounds –

Level III – 400m run, 30 GHD situps, 250/185# DL x 15

Level II –  400m run, 30 GHD situps (work on range of motion), 185/135# DL x 15

Level I – 400m run, 30 sit ups or GHD, <135/95# DL x 15 (scale rounds as needed)


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

The Meatrix

If you have been coming to the gym the week and giving us a try you have most likely noticed that are workouts are fun, engaging, & hard! We have a great group of coaches that are here to teach you new movements and motivate through the grueling WODs, and a great group of members who give us their all everyday. But while we advocate healthy lifestyles through workouts we also focus on the diet side of the equation.

When you are at the grocery store shopping for refueling food after your crazy WOD you just completed, do you look at the prices of the free-range, grass fed meats, eggs (if they have any) with the regular lower priced foods. Have you ever wondered why it’s cheaper or why you should bother paying the higher price? You are what you eat! Imagine your body as a Ferrari, what type of fuel do you want in it, the discount brand, or the best fuel that will give you the performance you want. Check this out – www.themeatrix.com


 This movie clip is a goofy representation of the food industry but gets the point across. Browse around this website, there is some pretty interesting information. Also check out the “Eat Well Guide” to search for local farmers that support healthy ways. The quality of the feed that is given to the animals that we eat, directly influences our own health and well-being. Just because you can’t see the damage being done today doesn’t mean it’s not there. Spend a little bit more today in food costs and avoid costly health care problems in the future. That is true health care reform!

If you already get it – the video at the site above is a great reminder, if you don’t, consider making the regular investment in your health and well-being!


  • 10 Min Handstand Push Up
  • 5  Min Squats
  • 2 Min Pull Ups
  • 1 Min Push Ups
    • Level III: Rx
    • Level II: Press 95/65, band pull ups, knee push ups
    • Level I: Press 45/35, band pull ups, knee push ups