Rip City Fitness is now Primordial Playground!

A New Beginning.......

Rip City Fitness is now Primordial Playground!


Please visit our new website at http://primordialplayground.com and sign up for our newsletter and free ebook!

Update

Greetings~

Due to low enrollment we have decided to cancel Primordial P.E. for the time being. If you still have unused workouts on your punch card (as long as it is not expired), please contact us by October 1st and we will arrange a way to redeem your workouts.

We are in the middle of making some exciting changes to Rip City Fitness and look forward to sharing those changes with you in the near future!

We hope this message finds all of you happy and healthy!

~Ramman & Laney

Summer RCF Update!

We have been a bit absent virtually this summer- trying to squeeze in as much as we can before the "R" word starts back up again ;)

We are still rolling with our outdoor classes and plan to as long as the weather holds up!

Here's a quick update:

• Primordial P.E. is still going strong in Woodlawn Park on Wednesdays at 6pm and Saturdays at 9am.
  
• Wednesday's workouts are primarily focused on Parkour skills like rolls, break falls, vaults, precision jumps, balancing and basically how to maneuver obstacles in your path. We finish up with a short and intense workout for conditioning. EVERYONE can do this workout, the skills are highly modifiable with many progressions!
  
• Saturday's workouts are primarily focused on conditioning. We do a lot of core work, running, pushing, pulling, squatting, jumping, etc. After a thorough warm up, we hit a circuit style workout for about 25-30 minutes, followed by a cool down. It's a great way to start off the weekend!
• Punch cards are $100 for 10 workouts (they expire 90 days after purchase) and the drop-in fee is $15.
• Special Note: This Saturday class is canceled as we will be out of town celebrating the long Labor Day weekend. We hope you will be doing something fun as well! We're back on Wednesday, September 7th at 6pm.
  

We hope you are enjoying your summer (albeit a short one)! Get out and take full advantage of the sunshine! And just maybe the sun will grant us with a bright and warm autumn.

Hope to see you all soon

~Laney & Ramman

Bouldering

After a nice bike ride across town today, Laney and I stopped by the Circuit Bouldering Gym in NE Portland. This place is a like an indoor playground for the strength enthusiast. Circuit has a lot of things that we will one day include in our own gym. They don't have everything, but it's still a fun place to visit. Nothing like climbing to give you a serious upper body pump. We finished up with muscle-ups on the rings and rope climbs. A Good day!

Primal Blueprint Cookbook

We recently bought a new cook book called Primal Blueprint Quick & Easy Meals written by Mark Sisson and Jennifer Meier. Every single recipe we have made out of this book so far has been absolutely delicious. It's easy to get stuck in a rut with what you eat. We tend to make the things that are familiar to us and the easiest to make, anything that takes too much time or calls for unfamiliar ingredients can be intimidating for a lot of people. This book introduces some really simple combinations of food and it also helps one branch out a bit into more variety. Whether you are a veteran of Paleo eating or just starting out and experimenting with this Paleo diet thing, you must get this book ASAP. It is a great way to experience how EASY eating this way can be.

I suppose if you are a stickler for Paleo rules, some of these recipes don't qualify. A few call for butter (you can easily sub olive oil, although I don't know why you would want to ;)), and some call for mayonnaise or the option of Greek yogurt (full-fat coconut milk is a great substitution for both of these). However, all of the recipes are grain-free, gluten-free, sugar-free, and can be easily made dairy-free.

A few of the recipes that we have tried so far include:

• Chicken and Artichokes with Garlic Sauce (buttery and satisfying)

• Korean Cauliflower Rice Bowl (an amazing breakfast/brunch)

• Fish Tacos with Citrus Dressing (UNREAL)

• Chicken with Almond Coconut Dipping Sauce (this sauce is TO DIE FOR)

• Scallops with Almonds and Bacon (come on, anything with bacon is delish)

• Creamy Basil Pesto Coleslaw (I could probably eat this everyday of my life)

I was planning on taking pictures of all of the recipes that I made, but I guess we got all caught up in their deliciousness and forgot to. I did manage to get a pic of one meal before we gobbled it down:

Scallops with Almonds and Bacon (and steamed broccoli)

So, there you have it. A great tool to help you lead a healthier life by eating delicious and satisfying meals. Get out of your comfort zone with food and commit some more of your attention to what you are eating. You'll be glad you did!

~L

Life is a Playground

Life is a playground. Sometimes you fall down and get hurt but most of the time you should be feeling joy and having a lot of fun. Ring Rows, decline push-ups, medicine ball lunges and run. Repeat for 3 rounds. Now that's a recipe for starting the day out right!

Also, check out this link to see an example of our DREAM GYM. It's an all season, all-ages indoor playground! Tempest Academy is located in L.A. but we'd like to one day see something like this in the Pacific Northwest. We are now taking donations in support of this project :-)

New Ideas for Physical Training

As part of our own exercise programming, Laney and I have been working out with long-time physical therapist and good friend Ben Musholt. It's been really fun getting stronger and trying all of the crazy workouts Ben has come up with.

Ben has spent the last few years developing an exercise website called BPMRx specialized in providing top-notch illustrated printouts of exercises. Go to his website and look closely, you may even see a familiar face or two in some of the pictures (hint- hint). While his website is designed for professional therapists and trainers, it has also become popular among individuals seeking fresh ideas for their own workouts. BPMRx's image library is filled with over 800 cutting-edge movements from gymnastics, martial arts, kettlebell training, yoga, and more. These printouts are easily customizable for your personal workouts or sharing them with friends.

To check out Ben's website now, BPMRx go to:

http://www.bpmrx.com/

Come out and play...

It's time to get stronger folks. Just wanted to give everyone a heads up that this Saturday is the last class of our FREE March series at Woodlawn Park. If you have yet to come check it out, this weekend is a great time to do so. We'll be at our usual place under the bridge rain or shine at 10am (Saturday).

We are excited to announce that we are adding more classes for the month of April. Look to the right sidebar for our Springs offerings, times, locations, and prices. As always, please feel free to email us with any questions.

Paleo is easy AND delicious

Who says you can't have vegetables for breakfast? Not us! One fantastic way to enjoy brussel sprouts is to ADD BACON. Duh. Bacon makes anything better! I personally like brussel sprouts by themselves, but here is a tasty little dish I whipped up for breakfast this morning. (Sorry, no measurements here- intuitive cooking!)

~Grab about 5 slices of good quality bacon and cut it up into small chunks
~Toss the bacon into a pan (cast iron is always best) on low-medium heat
~Cook the bacon until it is done but not overdone
~While the bacon is cooking, cut up a bunch of brussel sprouts (about 4 slices each)
~(If there is A LOT of grease once the bacon is done, pour some out, but make sure there is enough to cook the veggies in)
~Toss in the brussel sprouts and stir-fry (cover and stir occasionally)
~While the brussel sprouts are cooking, grab some dried figs and chop them up, make sure you get rid of the stems, then toss them in with the bacon and brussel sprouts
~Stir-fry and cover until the brussel sprouts are tender, but not soggy!
~Optional add ins: purple cabbage, onion, garlic, whatever you want
~No need for salt or seasoning here, the bacon does the job :)
ENJOY!

I had mine with an egg on top:

~L

Trip to the Mayan Kingdom

Greetings Rip City Fitness enthusiast! Please click below to see a new video highlighting our recent journey to the Yucatan Peninsula (Mexico). Not the highest quality footage but not bad considering what we had to work with. We were in Mexico over the holidays--three weeks in paradise. To be honest, it was hard to come back!
~R