The New Age Cavemen and the City
NY Times, Published: January 8, 2010

"The caveman lifestyle, in Mr. Durant’s interpretation, involves eating large quantities of meat and then fasting between meals to approximate the lean times that his distant ancestors faced between hunts. Vegetables and fruit are fine, but he avoids foods like bread that were unavailable before the invention of agriculture. Mr. Durant believes the human body evolved for a hunter-gatherer lifestyle, and his goal is to wean himself off what he sees as many millenniums of bad habits..." READ MORE



Do they look like they're having a good time? Better yet... is your FITNESS program FUN?

Workout of the Day
Muscle-Up Progressions
30 reps for time
-break
Three rounds for time:
30 Snatch #75/55
30 Wall Balls #20/14

PALEO RECIPE
"Pepper Steak"
1 pound round steak cut 1/2 inch thick
2 Tbsp. olive oil
1 medium onion, sliced
1 medium green pepper, sliced
dash garlic salt
1/4 cup water
2 cups shredded carrots (about 4 medium carrots)
Cut meat in half lengthwise with a sharp knife, then crosswise into thin slices. Brown meat in hot oil, then add onion and pepper; cook 1 to 2 minutes. Stir in water, and sprinkle on garlic salt, and cook about 5 minutes, stirring constantly. Serve on a bed of shredded carrots. Enjoy!

“If we are going to teach creation science as an alternative to evolution, then we should also teach the stork theory as an alternative to biological reproduction."-Judith Hayes

This week's "Student Athlete of the Week" is CHRIS F. Chris has made progress by leaps and bounds since he first stepped into the Brickhouse. He has a great attitude and you are guaranteed to laugh anytime he's around. Not to mention, the guy is brutal at Dodgeball! He takes NO PRISONERS!



Keep it up Chris!!

Workout of the Day
Deadhang Pull-Ups
5 sets for max reps
-break
Four rounds for time:
Run 400m
Rest 90 seconds

PALEO RECIPE
"Sweet Potato, Bacon and Egg Salad"
2/3 cup diced sweet potato
2 eggs
2 rashes of bacon, diced using meat only
1tbs oil
4tbs dill, finely chopped
2tbs mayonnaise
2tbs lemon juice
Boil eggs in water for 4-6minutes. Peel and dice eggs. Boil sweet potato for 4-5minutes or until cooked through. Place a frying pan on medium-high heat, add olive oil and bacon and fry until browned and slightly crunchy. In a small bowl, combine dill, mayonnaise and lemon juice. Place eggs, sweet potato, bacon and mayonnaise sauce into a medium size serving bowl. Combine well. Serve. Enjoy!

"The mind that is anxious about future events is miserable."-Seneca

Well, it quite literally rocked the gym during the "Dodgeball" game as the balls were flying around. The class started with a conga line contest, followed by a "Jane Fonda" inspired Tabata warm-up. Then the action packed Dodgeball game began... It was a furious match with both sides walking away in one piece! The AMRAP finisher was a race to get your hands on a kettlebell. Here's a few SHOTS of the crew!



A fantastic CREW @ 80's night... ROCKED the Brickhouse!

Workout of the Day
Handstand Push-Up Variations
DB Push Press
5, 5, 5, 5, 5
-break
As many rounds as possible in 20 minutes of:
Run 200m
10 DB Push Press #40/25
10 Burpee

PALEO RESOURCE
We save you time by planning your meals every day, making it easier to decide what to eat, and with our complimentary shopping lists, you'll have everything you need, right in your kitchen. And by taking advantage of our cohesive approach to meal planning, you'll throw away almost no food, which will save you money week after week as you will only buy the food you actually use.-PaleoPlan.com

"A leader must have the courage to act against an expert's advice."-James Callaghan

Friday, January 8th @ 6:30PM

FRIDAY NIGHT FIGHTS



ALL LEVELS are welcome to attend...be prepared. Free-class for students of LALANNE FITNESS, as well as their family and friends. This will be a FUN TEAM WOD. The theme for this month is 80's workout gear!!!! Come dressed in your tackiest outfit!!

Please post in the "comments" (below) if you plan to attend.

Workout of the Day
Box Squats
5, 5, 5, 5, 5
-break
"The Animal"
For time:
150 Kettlebell Swings 2 pood

PALEO RECIPE
"Sauteed Kale"
1 pound fresh kale trimmed and chopped
1 large garlic clove, crushed
1 tablespoon olive oil
2 tablespoons walnuts, lightly toasted
2 tablespoons lemon juice
Cook the kale in a large pot of boiling water until tender (about 10 minutes); drain well. Coat a large skillet with oil.
Sauté garlic over medium heat until just golden, about three minutes. Add kale to skillet. Stir in the olive oil, sauté until heated through (about five minutes). Stir in nuts, remove skillet from heat. Sprinkle kale mixture with lemon juice. Transfer to a shallow serving dish and serve immediately. Enjoy!

"Good judgment comes from experience, and often experience comes from bad judgment."-Rita Mae Brown

"The CrossFit Kids Preschool Lesson Plans have been set up to provide structured and progressive lessons for young children who are experiencing a critical period for amassing gross motor skills. Each Block of classes consists of lessons that address the crucial developmental markers for preschool aged children while maintaining the highest standard for physical fitness that is the trademark of CrossFit programming."-Jeff Martin





The most recent group to go through the CrossFit Kids Certification program. Can you spot us?

Workout of the Day
Power Clean
5, 5, 5, 5, 5
-break
For time:
50 Pull-Up
50 Burpee

PALEO RECIPE
"Butternut Squash with Cranberries" - Paleo Plan
1 cup diced butternut squash
A handfull dried cranberries
1/2 can coconut milk
1/2 a diced onion
2 cloves sliced garlic
1 teaspoon curry powder
1 teaspoon cinnamon
Start by frying the onion and garlic in some coconut fat, after a minute or so add the squash. Give them 2 or 3 minutes. Next add the cranberries and coconut milk. Then mix in the spices, and stir frequently. This recipe inspired in part or in whole from here.

"Never interrupt your enemy when he is making a mistake."-Napoleon Bonaparte

The BENCH PRESS is the most familiar exercise for most of our students. We have all been on a bench at one point or another over the years, wether it was in your neighbors basement growing up, in high school or the local health club. What a majority of folks have not done, is combined running with bench press to create a high-intensity workout. This turns a seemingly simple, docile exercise into a far more demanding, challenging performance. Check out Scott Mainini (below) rip through a Bench Press WOD today!



Workout of the Day
Five rounds for time:
21 Bench Press #135
Run 400m

PALEO RECIPE
"Bison Pak" -stevepaleo.com
Free Range Bison Jerky (bison, agave, spices, sea salt)
Dried Bananas
Dried Cherries
Dried Mulberries ~ They are mild, slightly sweet, high in fiber.
Raw Almonds and Pecans
Gooseberries ~ They are tart, sweet, and VERY expensive.
Cacao Nib ~ raw cacao beans (actually seeds)

"I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs."-Jesse Owens

There are several ANIMAL warm-up moves that we throw on the board at The Brickhouse. These are simple, effective ways to raise the body temp. while exposing the core and extremities to a dynamic range of motion. In addition to more specific movement prep, which leads into skill/strength development, an adequate general warm-up is an essential part of any fitness program. The "Duck Walk" (below), "Bear Crawl" and "Crab Walk" are just a few of the fun, easy ways we get ready for the WOD.



Workout of the Day
Sumo Deadlift
3, 3, 3, 3, 3
-break
Seven rounds for time:
7 DB Hang Squat Cleans #40/25
7 Knees to Elbows
7 Box Jumps "24/20

PALEO RECIPE
"Kelp Noodle Salad" -kelpnoodles.com
Kelp Noodles
Honey Mustard Dressing
Cucumbers, sliced
Carrots, sliced
Apples, thinly sliced
Salt, to taste
Combine all ingredients and mix well. Salt to taste.

"A muscle is like a car. If you want it to run well early in the morning, you have to warm it up."-Florence Griffith Joyner