Getting after the Concept 2 with Duncan over the weekend was "Top Notch" coaching to say the least. Duncan says... "it's not the rate at which you row, it's how powerful are you?... at that rate." Basically, it's about more power per stroke and not more strokes. His demonstration of what good technique "should" look like is impressive and extremely helpful to watch. He's been rowing at a high level for many years. This guy is the real deal and he obviously walks the talk. Duncan, you are welcome back and we hope to bring your expertise to the Brickhouse more often! Here's a few sights and sounds from the seminar...



Thanks Tarun for an accurate record of this seminar!

Workout of the Day
Seven rounds for time:
3 Overhead Squats (#155/105)
10 Knees to Elbows

PALEO RECIPE
"Raspberry Casaba Treat"
½ cup fresh raspberries
½ cup fresh casaba melon chunks (bite-size)
¼ cup chopped hazelnuts
1 tablespoon honey
Combine raspberries, casaba melon and hazelnuts in a medium serving dish and ladle honey over top.

"That things are changed, and that nothing really perishes, and that the sum of matter remains exactly the same, is sufficiently certain."-Francis Bacon

"Dangerous Grains" turns the U.S. Food Guide Pyramid upside down by exposing the myriad health risks posed by gluten grains (wheat, rye, barley, spelt, kamut, and triticale). The authors, leading experts in the field of food allergies, and celiac disease, present compelling evidence that our grain-centered diet is to blame for a host of chronic illnesses. Largely misunderstood and frequently misdiagnosed, these disorders can be prevented and reversed by the useful program outlined in this important new book.



"The Ladies" are off and running! Photo by Isaac.

Workout of the Day
For time:
150 Overhead Walking Lunges #45

PALEO RECIPE
"Peach Salsa"
1 cup peeled and finely chopped peaches¼ cup chopped red onions
¼ cup chopped yellow or green peppers
1 tablespoon lime juice
2 teaspoons fresh cilantro
½ teaspoon honey
Cayenne pepper to taste
In a medium bowl, stir everything together. Cover and chill for up to 6 hours.

"The way to get started is to quit talking and begin doing." -Walt Disney

A big winner at the Nancy challenge was KRISTEN! She is our "Student Athlete of the Week." Taking home prizes for the fastest and most improved time in her category, she's a real stand out. Keep up the hard work Kristen, it is amazing to see you progress every week!!!



Kristen under the watchful eye of her "judge" Leah!

Workout of the Day
Row 2k for time!

PALEO RECIPE
"Chicken Breasts with Red Pepper Sauce"
2 medium tomatoes, peeled, seeded and chopped
1 small onion, chopped
1 medium red bell pepper, chopped
1 tablespoon fresh parsley, chopped
1 tablespoon fresh basil, chopped
¼ teaspoon dried thyme
1/8 teaspoon cayenne pepper
¼ teaspoon fresh ground pepper
4 skinless, boneless breast halves, pounded to ¼ inch thickness
2 tablespoons canola oil
½ cup white wine
Combine vegetables and spices in a medium saucepan. Bring to a boil, reduce heat, and simmer 20 minutes. Transfer to a food processor or blender, and puree until smooth. Pour into a small saucepan and keep warm over very low heat. In a large fry pan, heat oil. Add chicken breasts; cook three minutes a side until chicken turns white. Add wine; reduce heat and simmer for 10 minutes. Spoon red pepper sauce on plate and arrange chicken on top.

"Believe deep down in your heart that you're destined to do great things." -Joe Paterno

CrossFit at LALANNE FITNESS is the ideal GROUP strength training and conditioning program. Our coaches have the skills to teach complex movements to any group of athletes. Below is a shot of the Overhead Squat demonstration by Maribel and Jenny at the Nancy Finals last weekend! Each student is responsible for understanding the mechanics, then demonstrating the movements. Practice and training in a group encourages a team-oriented atmosphere and a collective energy unique to the CrossFit method.



Photo by Isaac! Have another look at his GREAT slideshow of Nancy!

FGB4 Prep WOD FLICKr SHOW

Workout of the Day
"Jonesworthy"
6 rounds for time of:
Squat 80-64-50-32-16-8 reps
1.5 pood Kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps

PALEO RECIPES
"Lamb Skewers with Cabbage Salad, Lime, and Avocado"
Lamb Skewers
1 pound lean lamb meat, cut into sixteen 1-ounce cubes (I use lamb sirloin)
1/2 jalapeño
2 limes
1 bunch of cilantro stems (reserve the leaves)
Salt
Four to six hours ahead of time, marinate the diced lamb. Slice the jalapeño and limes as thinly as you can, roughly chop the cilantro stems, and combine in a large mixing bowl. Add the lamb and season with salt. Refrigerate, stirring every hour or so. When you are ready to grill, wipe off the marinade and thread the diced lamb onto skewers, 4 pieces per skewer. Make the skewers as even and flat as you can so they will grill neatly and evenly. On a hot grill the lamb should take very little time to cook. Sear it on the flattest side for about 2 minutes, then flip it, and another 2 minutes is all it should take.

"All of the top achievers I know are life-long learners. Looking for new skills, insights, and ideas. If they're not learning, they're not growing... not moving toward excellence."- Denis Waitley

The Sumo-Deadlift High-Pull is one of five stations in the upcoming "Fight Gone Bad" Fundraiser workout! For me, this is the most difficult movement of the five. What's your least favorite FGB movement... Row, Wall Ball, Sumo-Deadlift High-Pull, Box Jump or Push Press? Below is a shot of Ricky working hard to get a few extra reps during the FGB prep WOD. Also pictured is our beloved Regina, acting as scorekeeper and judge!



Found this related video on SUMO wresting... ENJOY!



Workout of the Day
Three rounds for time:
40 Double Unders
30 Knees to Elbows
20 Ring Dips
10 Handstand Push-Ups

PALEO RECIPE
"Fried Eggs with Veggies"
2 eggs
1tbs oil
2 broccolini stalks
2 broccoli florets, broken into smaller florets
2 asparagus stalks, cut into three pieces
½ cup button mushrooms
Place vegetables on a pre-heated grill on medium-high heat. Cook for 2-3min, stirring occasionally. Meanwhile, heat oil in a frying pan on medium heat, add eggs and cook until desired texture has been reached. Place vegetables and eggs on a plate to serve.

"First comes thought; then organization of that thought, into ideas and plans; then transformation of those plans into reality. The beginning, as you will observe, is in your imagination."-Napoleon Hill

On Monday, we welcomed back one of our favorite students... Eugene! The workout of the day was "Fight Gone Bad." What a way to jump back into CrossFit! This also gave many students the chance to experience this workout for the first time and get ready for the real thing on September 26th. If you have not joined our team and created your "personal fundraising page" yet... take a few minutes NOW!



Dan helps Eugene during Monday's Fight Gone Bad preview!

Workout of the Day
Four rounds for time
Row 500m
15 Snatches (#95/65)

PALEO RECIPE
"Berry Bang"
8 ice-cubes
2/3 cup water
1/2 cup Blackberries
2 scoops vanilla protein powder
Place ingredients into a blender and bend for 1 minute.

"I often quote myself. It adds spice to my conversation."-George Bernard Shaw

Who's ready to do some Olympic Style Weightlifting? Me too!!! I am pleased to announce that we have added Weightlifting classes to our schedule to be held every other Thursday @ 12pm and 1pm! (please check our class schedule for dates and times) Jim Schmitz will be coaching these classes and I am very excited to have him join our team of professionals! Below is a shot of Jim in the late 60's...


Jim Schmitz (circa 1967) Snatches 254

Jim Schmitz served as the 1980 & 1988 Head US Olympic Team Weightlifting Coach and Assistant Coach for the 1992 Olympic Team, USAW President from 1988–1996, IWF Executive Board Member, and Chairman of the IWF Scientific and Research Committee from 1992-1996. For a better understanding of his background and experience, here's a great interview with photo's!



Workout of the Day
Deadlift
3, 3, 3, 3, 3

PALEO RECIPE
"Blueberry Barbeque Sauce"
1 teaspoon olive oil
1 teaspoon canola oil
¼ cup minced onion
1 tablespoon minced fresh jalapeno chile, seeded
¼ cup "Ray's Catsup" (recipe from above)
1 tablespoon honey
¼ teaspoon dry mustard
Dash cayenne pepper
2 cups fresh or frozen blueberries
Fresh ground pepper
Heat the oil in a non-reactive saucepan. Add the onion and jalapeno and cook over moderate heat, stirring, until wilted, about 3 minutes. Add the catsup, honey, mustard and cayenne and bring to a simmer. Add the blueberries and simmer over low heat, stirring until thickened, about 10 minutes. Puree the sauce in a blender or food processor until smooth. Pass through a strainer and season with pepper. Serve at room temperature.

"We all face conflict, challenges, and adversity; do you face it, or turn your back? Do you stick your head in the sand and hope it all goes away, or do you take simple but direct action to overcome it? If you are a person of substance, of action, of making your own destiny, then you already have the answer."-Byron Pulsifer