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)

YES vs No

Holiday Party is NOW at Jackson’s in Richland

They once made a movie about this I think. How many times do you say “YES”? And to what are you saying it. Do you say “Yes” to because you have to or because you want to? Do you say “Yes” to avoid disappointing someone? Do you say “Yes” even when you don’t mean it? Are the “yesses” running your life, or are you? “Yes” is a powerful word. Not said enough you limit possibilities for yourself, said to often and you lose control. “Yes” can be a great motivator and can get you into trouble if not careful. How often do you say “Yes” to things for, your family, your fitness, your health, eating clean, sleeping enough, reading, writing, etc? The things in life that better YOU versus things that take away from time for you. Sometimes “NO” is a good thing. When used correctly, especially when it comes to finding time for yourself. Learn to say “NO” to things that don’t give you time to enjoy the important things in life.

WOD: Tuesday

WU: 500m run & PVC work on movements


  • 20 Thrusters
  • 20 Sumo-high pulls
  • 20 Push Jerks
  • 20 Overhead squats
  • 20 Front squats
    • Level III: 95/65
    • Level II: 65/45
    • Level I: 45/35




  • a : the act of deciding definitely and firmly; also : the result of such an act of decision b : firm or fixed intention to achieve a desired end <a woman of great courage and determination>

I recently read a story of Wilma Rudolph:

“[She] was born prematurely at 4.5 lbs., with 21 brothers and sisters, and caught infantile paralysis (caused by the polio virus) as a very young child. She recovered, but wore a brace on her left leg and foot which had become twisted as a result. By the time she was twelve years old, she had also survived scarlet fever, whooping cough, chickenpox and measles. Her family drove her regularly from Clarksville, Tennessee to Nashville, Tennessee for treatments to straighten her twisted leg.”

Wow! She went on to win 3 Olympic gold medals having overcome all of that! Now I dream that FOCF will one day prepare someone for the Olympics. But even if that is not a goal of your, what if you put that much heart, guts & glory…..DETERMINATION into your workouts. Imagine the goals you could meet, heck, exceed! This idea of determination may even find it’s way into other aspects of your life and have the same positive outcomes!

WOD: Monday

WU: Front squat form work

WOD: 3×3 Front Squat Rest 2min Between sets

Rest 5min

4 Rounds For Time Of:

10 KB Swings

  • III: 53/35, DU II: 35/20 3x SU, I: 20/12.5 2x SU

25 Double Unders

WOD: Tuesday


10 Lateral Burpees
10 Squats
3 Rounds


10 Thrusters/1 wallballs

9 Thrusters/2 wallballs

8 Thrusters/3 wallballs

7 Thrusters/4 wallballs

6 Thrusters/5 wallballs

5 Thrusters/6 wallballs

4 Thrusters/7 wallballs

3 Thrusters/8 wallballs

2 Thursters/9 wallballs

1 Thruster/10 wallballs

Level III: 95/75 & 20/14

Level II: 75/55 & 14/10

Level I: 45/35 & 10/6

“Just Show Up”

There is no secret to this program. It not some magical programming that I do that makes this work. The coaches here at FallOut CrossFit don’t have a formula to make the pounds melt away or muscle to pack on at will. It’s different that what most people do, that is true. What most people do at the gym is what is convenient and comfortable for them. The movements are easy and in one plane of motion. The running has been replaced with an elliptical so that it’s no low impact. And there are big rubber balls to balance on while doing your crunches. The one thing that is a must for this program to work, is “Just Show Up”. We can program all these work outs and they will all be intense. But, if no one is here to do them then it doesn’t matter. You have to work out if you want results. The key to success is consistency. That’s it, if there is a rule it is that you must show up weekly for your workouts. You must come in a learn how to do complicated lifts safely and effectively and then do them at light blazing speed to develop your peak elite fitness. Do this and you can’t fail the new gym cycle.

  1. Find a gym
  2. Think you will become CrossFit king in 2 days
  3. Become discourage when someone does more weight then you, stop coming in regularly
  4. Realize you like your couch more then your coach
  5. Ask if you can cancel your membership (no you can not)
  6. Come up with a list of excuses of why you don’t go to the gym
  7. Buy the Shake weight or similar product
  8. New years resolution all over again
  9. And Repeat!


WOD: Wednesday

WU: Bear Crawl length of gym + 5 burpees AMRAP 5 min

WOD: Couplet 10-9-8-7-6-5-4-3-2-1 of:

  • Deadlift
  • Push Ups

Open Gym Week

Awesome turn out today! Great to see so many new comers to the CrossFit Scene, you are now part of the biggest fitness revolution sweeping the world, it’s even out pacing P90X and Tae-Bo! I know it’s hard to believe but when something works the way this works people just get hooked. If you aren’t already hookded, come back again this week! Once I found this program I myself was hooked, it has allowed me to do so much athletically and reach levels of fitness that were not available to me with other programs. I will never go back to do anything different. I know what some of you are thinking, “That was HARD!” Yes it is! And here the thing, it’s gets easier, kind of. See the movements may get easier, you’ll get better at doing the lifts, you’ll be doing more weight, eventually you’ll do a pull up, then 100 pull ups, but it never gets easier in the sense that you wont be as tired. It will always be like that. And some of you are also thinking, “I can’t do that!” Well most of you have already have if you’ve been here, and know that the workouts are scalable. There is no excuse that I haven’t heard already and we can always find a way around something to make you sweat and work hard. You and only you have what it takes to get the results that you want, we’re just here to facilitate that and keep you focused on your goals. Success is not given to you it is earned, come to our Open Gym Week to start changing you life today!

Thanks for all the help from all our current members and thanks to all the people that will be coming to visit through out the week. You guys make this so much fun! Can’t wait to see what the rest of the week has in store.

Also a special thanks to the Chamber of Commerce for coming and supporting FOCF for our Ribbon Cutting. We have been open a year now with the the help of our members and the great coaching staff here at FOCF. Looking forward to the many years of bringing CrossFit to the Tri-cities! This is a dream come true thanks for all the support! 3-2-1 GO!


WOD: Monday

WU: 1 min Mt Climbers, 1 min lateral jumps, 1 min plyo planks

WOD: 3 rounds

  • 400m run
  • 21 Med Ball Cleans
  • 15 OH weighted Lunges
  • 9 Burpees
    • Level III: 20/14, 45/35
    • Level II: 14/10, 35/25
    • Level I: 10/6, 25/15