Hey guys, don't miss this opportunity to improve your O-Lifting technique. Everyone of us needs to work on the Snatch, Clean & Jerk. These moves require expert coaching so we're bringing in the best. We're holding a Weight Lifting Seminar with SAGE BURGENER this Saturday Feb. 27th. Sage has traveled the nation shadowing her father, Mike Burgener, at CrossFit Certifications and Olympic Lifting Seminars, and she's passing on the knowledge she has gained to CrossFitters around the world. The cost for this 4 1/2 HOUR (11:30-5:00 PM) seminar is $100 (amazing deal!!!) As of today there are several spots left so call me (415.512.7645) or email us .(JavaScript must be enabled to view this email address)



Here's a shot of Sage coaching at her affiliate in San Diego CrossFit Invictus.

Workout of the Day
20 Rep Back Squat (7)
-break
Three rounds for time:
Row 500m
30 Push Press #95/65
30 Jumping Pull-Up

PALEO RECIPE
Italian-Style Sautéed Broccoli
1 tsp. extra virgin olive oil
2 or 3 garlic cloves, minced
1 onion, diced
4 or 5 button mushrooms, brushed clean and thinly sliced
1 or 2 tomatoes, diced
1 head broccoli, cut into small flowerets, with stems peeled and thinly sliced. Bring a large pot of water to boil over high heat. Add broccoli and cook until bright green but not completely tender, about 3 minutes. Plunge into cold water to stop the cooking process and preserve the bright color. Heat oil in a skillet over medium heat. Add garlic, onion, and cook, stirring, 2-3 minutes. Add tomatoes and stir well. Cover and simmer 10-15 minutes. Remove cover and stir in broccoli. Simmer, uncovered, 2-3 minutes. Serve hot, makes 4 servings.

"An inability to stay quiet is one of the most conspicuous failings of mankind."-Walter Bagehot

For individual trainer PIC's and BIO's please visit our trainers page...

Workout of the Day
Muscle-Up Madness (2)
"Kelly"
Five rounds for time:
Run 400m
30 Wall Ball #20/14
30 Box Jumps "20

PALEO RECIPE
White Fish with Macadamia Salsa
2 white fish fillets
¼ cup macadamias, halved
½ cup chopped tomatoes
1 avocado, peeled, seeded and diced
3tbs coriander, chopped
3tbs parsley, chopped
Olive oil
Instructions
Pre-heat grill to medium heat.
Place fish on grill and cook for 3-4minutes or until cooked.
To make the salsa, place macadamias, tomatoes, avocado, coriander and parsley in a mixing bowl, combine well. Add olive oil to coat. Place fish and salsa on a plate to serve. Enjoy!

"Quality is never an accident; it is always the result of intelligent effort."-John Ruskin

If your fitness methodology does not include the use of DUMBBELLS & KETTLEBELLS, your program is incomplete. There are tons of KILLER functional moves that can be trained using dumbbells and kettlebells; The Snatch, Cleans and Press variations can all be performed using both. The Squat Snatch is one of my favorites...



A good look at MATT'S awesome mechanics!

Workout of the Day
Three rounds for time
21 DB/KB Snatch Rt.
21 Ring Push-Ups
21 DB/KB Snatch Lt.
21 Ring Push-Ups

PALEO RESOURCE
"Mini Quiche"
A dozen eggs
Chopped vegetables
Chopped cooked meat
Splash of water (for fluffiness)
Salt & Pepper
You’ll also need:
A pitcher
A non-stick muffin tin
Preheat oven to 350 degrees
Chop a variety of vegetables such as spinach, broccoli, asparagus, roasted red peppers, mushrooms, sundried tomatoes, etc. Anything you have on hand will work.
If you choose to use meat, such as bacon, cook it first.
Break the eggs into a pitcher. Add a splash of water and season with salt and pepper. Mix well.
Pour a small amount of the egg mixture into the muffin tin (fill each about 1/3 full). Sprinkle the meat and vegetables of your choice into the tin and then cover with more egg mixture.
Cook for 15-20 minutes and then let them rest for 5 minutes before removing from the tin. Enjoy!

"The pain of the mind is worse than the pain of the body."-Syrus

TYLER is our "Student Athlete of the Week." This kid has amazing raw, physical talent. On his first visit to The Brickhouse, he jumps up to the rings and cranks out 3 Muscle-Ups... in a row! His strength to weight ratio is incredible and getting even better with the addition of olympic-style and power lifting. Here's TYLER setting a gym record on the BOX JUMP the other day...



Workout of the Day
20 SIMPLE WORKOUTS #18
How many rounds in 20 minutes of:
10 Push-Ups
10 Box Jumps
10 Lunges (each leg)

PALEO RECIPE
"Celery Salad with Plum Basil Dressing"
3 celery stalks, diagonally sliced
4 red radishes, sliced thin
3 green onions, chopped
1 teaspoon Tamari
1/2 teaspoon Umeboshi Paste
1 tablespoon extra virgin olive oil
2 tablespoons water
5 large fresh basil leaves, chopped romaine lettuce leaves
Combine vegetables in a salad bowl and sprinkle with Tamari; marinate for 15 minutes or more. For dressing, whisk the oil, Umeboshi Paste, and water together. Add basil and toss dressing with vegetables. Chill. Serve on a bed of romaine lettuce. Enjoy!

"In the long run, men hit only what they aim at. Therefore, they had better aim at something high."-Henry David Thoreau

We are now up to 12 ATHLETES representing TEAM LALANNE at the NorCal Sectionals that will be taking place on March 27th-28th at Mitty High School in San Jose. Here's the list... Natalie B, Molly F, Ty T, Sarah V, Chris L, Scott M, Mike P, Mike R, Tony M, Julian M, Rob E & Will S. The deadline for competitors to register for the NorCal Sectionals is Sunday, February 28 at 8pm PST. The NorCal Sectional is shaping up to be one of the largest CrossFit competitions to ever take place in Northern California, thus far trailing only the 2008 CrossFit Games in terms of number of competitors. They'll be releasing the final competitor count, as well as draw sheets, shortly after registration closes this coming Sunday!



There are several students that have not registered and are still on the fence! Please do not hesitate to ask questions... email me (.(JavaScript must be enabled to view this email address))

Workout of the Day
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

PALEO RESOURCE
Robb Wolf continues to do a great job discussing nutrition related topics on his podcast: Paleolithic Solution

"A speculator is a man who observes the future, and acts before it occurs."-Bernard M. Baruch

Today is MUSCLE-UP MADNESS... There are several students that will get their 1st Ring Muscle-Up and I'm excited just thinking about it. Once a week over the next 6 weeks you will all have an oportunity to practice the "Muscle-Up Progressions" and work toward mastery of this elusive movement.



Here's a CFJ article that will help you understand... READ IT then SHOW-UP and MAKE IT HAPPEN.



In the muscle-up transition, the elbows move from under the rings to over, while the hands trace a very tight line above the nipple, and never move from close contact with the body.

Workout of the Day
Muscle-Up Madness (1)
-break
Midwest Sectional WOD #3
"5,4,3,2,1"
For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (20/24)
3 minutes of hang squat snatches for reps (45/75)
2 minutes of wall balls for reps (10 ft high)
1 minute of Handstand Push-ups for reps

PALEO RECIPE
Greens vary widely in flavor from sweet to bitter to earthy, and many are pungent, peppery and sharp. Regardless of variety, always look for crisp leaves with vibrant color. Yellowing is a sign of age and indicates that the greens may have an off flavor. Young, leafy greens generally have small, tender leaves and a mild flavor. Many mature plants have tougher leaves and stronger flavors. Choose mild-flavored greens such as collards, chard, bok choy or spinach when you want their flavor to blend well with other ingredients in your dish. For a medium sharpness, choose kale. For stronger, assertive flavors, select mustard, arugula, mizuna or turnip greens. To create a balanced dish, combine mild and strong flavored greens together. Collards, kale, turnip greens and mustard greens are at their best from October through early spring. Swiss chard and beet greens are best from the spring through the fall. Dandelion greens are available and best in the spring and summer.-Leafy Greens

"When you find yourself stressed, ask yourself one question: Will this matter in 5 years from now? If yes, then do something about the situation. If no, then let it go."-Catherine Pulsifer

Workout of the Day
"Tabata Something Harder"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are kipping pull-ups, the second 8 are handstand push-ups, the third 8 intervals are ghd sit-ups, and finally, the last 8 intervals are pistols. There is no rest between exercises. Post total reps from all 32 intervals.

PALEO RECIPE
SWISS CHARD WITH SHALLOTS
Serves 4
Serve this quick and easy side dish with roasted meats or vegetables.
1 tablespoon olive oil
1 shallot, finely chopped
1/8 teaspoon red pepper flakes
2 bunches Swiss chard, rinsed well
1 tablespoon apple cider vinegar
1/2 teaspoon salt
Cut off and discard chard stems and any tough center ribs. Thinly slice leaves. Set aside. Heat oil in a large skillet over medium high heat. Add shallot and pepper flakes and cook, stirring often, until softened, about 2 minutes. Add chard, vinegar and salt and continue cooking, tossing often, until wilted and softened, 3 to 4 minutes more. Or, to cook in the microwave, place shallot, oil and pepper flakes in a very large microwavable bowl. Microwave on high until shallot is soft, about 1 minute. Add chard, vinegar and salt and toss. Microwave on high, stopping to stir every minute or so, until chard is wilted and soft, about 6 minutes. Pour off any excess liquid before serving. Enjoy!

"Nothing happens unless first a dream."-Carl Sandburg