Our 1st Friday Night Fights at the Brickhouse was a blast! To kick-off the football season, the attire was appropriate to say the least. The workout consisted of "football style" warm-up drills followed by a team effort with the barbells! Check-out all the action, on our Friday Night Fights #1 FLICKr SHOW! Get ready to rumble at FNF #2 when Halloween comes early on Friday, October 2nd!



Serious fitness, for not-so-serious people!

Workout of the Day
As many rounds as possible in 20 minutes of:
5 Box Jumps "24
10 L Pull-Ups
15 Sit-Ups

PALEO RECIPE
"Blueberry Cantaloupe and Pecan Salad"
1/2 cantaloupe, scooped
1 cup blueberries
1 cup pecans, chopped
Honey
Sea salt
Mix all ingredients in bowl. Add honey. Salt to taste.

"One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular. "-Tony Robbins

For both men and women, self defense is an invaluable skill. The ability to protect and defend yourself when in physical danger could some day be a matter of life or death. True to the CrossFit philosophy of being prepared for the unknowable nature of life, I would like to provide the LALANNE FITNESS community a chance to aquire these life saving skills. The CrossFit community has teamed up with Tony Blauer, founder of Blauer Tactical Systems and creator of The S.P.E.A.R. SYSTEM™.



The S.P.E.A.R. SYSTEM™ (Spontaneous Protection Enabling Accelerated Response) is a scientifically researched & medically reviewed personal defense measure that exploits the body’s natural responses to violence and danger. This survival mechanism, dubbed: Startle-Flinch Response has been scientifically integrated into a series of neuro-muscular drills that teaches individuals how to convert their instinctive reactions into protective and combative tactics.



Tony stopped at the Brickhouse on a recent visit to the Bay Area!

Here's Tony's advice for you at the ATM machine!

Workout of the Day
TOMMY V
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on February 13.
For time:
21 thrusters, 115 lbs
12 rope ascents, 15’
15 thrusters, 115 lbs
9 rope ascents, 15’
9 thrusters, 115 lbs
6 rope ascents, 15’

PALEO RECIPE
"Steak Kabobs"
12 oz. boneless sirloin steak, trimmed and cut into 1 inch cubes
2 tbsp Honey
1 tbsp grated fresh ginger
1 clove garlic, minced
1 tsp grated lemon peel
1/2 tsp crushed hot pepper flakes
8 cherry tomatoes
1 green bell pepper, chopped
4 large mushrooms, halved
In a bowl, combine ginger, honey, lemon zest, garlic and re pepper flakes, mix well. Add beef, cover and refrigerate for 2 hours. Thread beef and vegetables on to skewers, place on grill 4-5 minutes per side.

"It is absurd that a man should rule others, who cannot rule himself." (Absurdum est ut alios regat, qui seipsum regere nescit.) -Latin Proverb

GYM CLOSED for LABOR DAY

Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.-UNITED STATES DEPARTMENT OF LABOR



The "Med.Ball Carry" down Howard Street!

Workout of the Day
ISABEL
For time:
30 snatches, 135 lbs

PALEO RECIPE
Sweet Turkey Burger (10 minute prep time)
8 ounces ground turkey
1/4 cup raisins
Honey
Olive oil
Lemon Juice
Italian seasoning
Sea Salt
Black pepper
Mustard
Mix all ingredients, except head lettuce, mustard and mayonnaise in bowl. Grill patties 3-5 minutes per side. Wrap in head lettuce with mustard. Salt and pepper to taste.

"A day will never be anymore than what you make of it. Practice being a "doer"! -Josh S. Hinds

Congrats Maneesh... You are the LALANNE FITNESS "Student Athlete of the Week." Your desire to improve and get better at every class is inspiring! Learning new skills and pushing your limits is what progress is all about. Keep it up!



Maneesh working hard as always!

Here's a few quotes from his Workout Log this past week:
"Second week back at the gym, and *awesome* week! Starting to get a bead on kipping, and did my first handstand! Still need to work on my overall strength, but like that my skills are progressing. I'm going to rock next week's world."

"Workout was awesome. Anything with pullups is awesome since I think that's my weakest skill. Also, special thanks to Kelly Powers, I finally did my first handful of kips!"

Workout of the Day
HELEN
Three rounds for time:
Run 400 meters
21 kettlebell swings, (1.5 / 1 pood)
12 pull-ups

PALEO RECIPE
"Date Milk Shake"
2 scoops vanilla protein powder
1/4 cup coconut Milk
4 ice cubes
1 cup water
4 dates
6 pecan halves
Place ingredients into a blender and blend for 30 seconds.

"Don't rule out working with your hands. It does not preclude using your head."-Andy Rooney

Evidence suggests that the omega-3 long-chain fatty acids EPA and DHA influence body composition. Animal studies dating back twenty years have shown that EPA and DHA reduce fat accumulation in rats, and preliminary evidence in humans also suggests EPA and DHA could be valuable in fat loss programs...



The dreaded "Farmers Walk"!

BEST of the BOX JUMPS FLICKr SHOW

Workout of the Day
As many rounds as possible in 20 minutes of:
10 Hang Power Cleans (#135/95)
10 Handstand Push-Ups

PALEO RECIPES
"Grilled Rosemary and Thyme Lamb Chops"
12 lamb chops
6 tbs fresh lime juice
4 tbs chopped fresh rosemary,
1 tbs thyme
3 medium garlic cloves ,pressed
1⁄4 tsp seasoned salt
1⁄4 tsp black pepper
Mix together lemon juice, rosemary, thyme, pressed garlic, salt, and pepper. Rub lamb chops with mixture. Set aside on plate. Grill over medium heat until fully cooked, 6-8 minutes per side.

Character is, for the most part, simply habit become fixed." -C. H. Parkhurst

Our coaches come from a variety of backgrounds. Each one brings something unique to the PROGRAM. Recently, Kelly coached a class that involved the old Tug-o'-War game! Then she tested our MAX HEIGHT BOX JUMP. Bringing back the old or trying something completely new and different is what CrossFit is all about. Variety is the key to making our program interesting, stimulating and fun!



Scott in ACTION!

Rowing Seminar FLICKr SHOW

Workout of the Day
Front Squat
3, 3, 3, 3, 3

PALEO RECIPE
"Broccoli Bisque"
2 tablespoons olive oil
1 1/2 bunches fresh broccoli, trimmed and chopped
1 medium onion, chopped
1 teaspoon curry powder
salt
pepper
3 1/2 cups chicken broth
2 tablespoons freshly squeezed lime juice
Sauté broccoli, onion and curry powder in olive oil over medium heat for 1-2 minutes. Stir in salt, pepper and chicken broth. Cover and bring to a boil. Reduce heat and simmer until broccoli is tender, approx. 8-10 minutes, allow to cool for 10 minutes, then pour the mixture into a blender, blend until smooth. Add lime juice. Reheat and serve.

"The discovery of a new dish does more for the happiness of mankind than the discovery of a star."-Anthelme Brillat-Savarin