Can you DEFEND YOURSELF?

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