Cindy/Mary

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Lance Cantu 28 rounds + 9 push-up (Cindy), Kim Malz 25 rounds + 7 push-up (Cindy).

Rest Day

Rest Day

or

Clean and Jerk

1-1-1-1-1-1-1

Sunday class is at 10 with the Brown sistas!

Kelly

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

1. Who’s bringing a friend for Bring-a-Friend Saturday’s? Keep in mind they don’t have to be a newbie, all crossfitters are welcome at CFP!

2. T-Shirt Design Contest! So ever great crossfit gym has to have a great t-shirt. We’re looking for our’s and want your input, excpet it’s not just slogans this time. You guys will have complete control over everything from shirt color to font, style sayings, etc. Chace, Nate and myself will pick the winner and unveil our new t-shirt at the Grand Opening!  We’re looking for simple, succinct and classy plus a general sense of awesomeness.  I’d recommend this program http://www.customink.com/ if you’re not handy with the pen. Good Luck! Designs are due by March 9.

Annie

“Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Chris Spealler 4:34, Matt DellaValle 4:47, Keegan Martin 5:07 (age 17),Kevin Montoya 5:12, Danielle Edmundson 5:25, Laurie Galassi 5:26,Lucas Zepeda 5:30, Duncan Martin 6:50 (age 12), Kim Malz 9:06 (GHD),EJ 10:32 (age 9).

Notice the ages…

So we all love the competitions but the costs add up.  A fun race of interest coming up is the Spartan Race. It is of particular interest because I have a way that you can do this one for free!

The race takes place on April 30th at Georgia International Horse Park. It’s a short 3 mile course with tons of mud and a lot of fun obstacles, you can check out more details about the course here.

How is it free you ask? By simply volunteering for 5 hours you get: A free meal, a free beer, a free t-shirt and free race entry for yourself or a family member.  It’s that simple! A few hours of your time and you get to eat, drink and get messy on someone else’s dime.  I think it’s a pretty sweet deal! If you are interested send Rebecca Rose an email at becka1024@gmail.com and tell her you’re from Crossfit Paragon.

Eva and Announcements

“Eva”

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Jeremy Thiel 36:43.

1. Due to very low attendance 7:30 p.m. classes are now by request only, and not regularly scheduled.

2. As of Monday of next week (February 28th) we will be having noon classes.

3. We’re implementing a cool new project which we will need pictures of everyone in the gym. So this coming week we’re going to be taking them. They’re going to be just the face, so don’t worry about dressing up, but if you’re concerned with looking nice consider this your warning.

4. Saturday are Bring a Friend day! At 10 a.m. we will give any beginners a chance to do “Cherry” in a group setting. Remember that if  your friend signs up for a membership you get a month free. If you get enough friends to join you could potentially get a year free!

Rest Day

Rest Day

or

Dumbbell Complex

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Josh Everett 50-70-90-90-100lbs. Post loads to comments.

A little food for thought….

“Psychologists used to think that O.K. plateaus marked the upper bounds of innate ability. In his 1869 book “Hereditary Genius,” Sir Francis Galton argued that a person could improve at mental and physical activities until he hit a wall, which “he cannot by any education or exertion overpass.” In other words, the best we can do is simply the best we can do. But Ericsson and his colleagues have found over and over again that with the right kind of effort, that’s rarely the case. They believe that Galton’s wall often has much less to do with our innate limits than with what we consider an acceptable level of performance. They’ve found that top achievers typically follow the same general pattern. They develop strategies for keeping out of the autonomous stage by doing three things: focusing on their technique, staying goal-oriented and getting immediate feedback on their performance. Amateur musicians, for example, tend to spend their practice time playing music, whereas pros tend to work through tedious exercises or focus on difficult parts of pieces. Similarly, the best ice skaters spend more of their practice time trying jumps that they land less often, while lesser skaters work more on jumps they’ve already mastered. In other words, regular practice simply isn’t enough.For all of our griping over our failing memories — the misplaced keys, the forgotten name, the factoid stuck on the tip of the tongue — our biggest failing may be that we forget how rarely we forget.To improve, we have to be constantly pushing ourselves beyond where we think our limits lie and then pay attention to how and why we fail. That’s what I needed to do if I was going to improve my memory.”

-From Secrets of a Mind-Gamer by Joshua Foer

CTB/Ring L-sit

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Kevin Montoya 8 Rounds + 12 Pull-ups, Kris Clever 6 rounds + 9 pullups,Rebecca Voigt 5 rounds + 15 pullups.
Post rounds completed to comments.

Sunday class is at 10am.

Rest Day and The New Rules of the Gym

Rest Day

or

New Gym Rules:

1. No Dropping of Dumbbells, Kettlebells or empty barbell, if you drop them 15 burpees

2. Not conrolling a dropped barbell, 15 burpees.

3. Not cleaning up your equipment, if you take it out put it back, 15 burpees which can be administered retroactively

4. No spitting on the gym floor. 15 burpees and you got to clean it up.

5. Not cleaning up various bodily fluids, be it snot, blood, sweat, etc. 15 burpees retroactively.

If you have any question post to comments and we will clarify our thoughts.

Wittman

“Wittman”

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb clean, 24″ box), Kristan Clever 12:55 (1 pood KB, 65lb clean, 24″ box),Carey Kepler 13:04 (1 pood KB, 65lb clean, 24″ box), Annie Thorisdottir14:10 (1.5pood, 95lb clean, 24″ box), Duncan Martin 13:00 (age 12, 5 rnds, 24lb KB, 55lb clean, 20″ box), Matt Ross 13:59 (age 14, 5 rnds, 1pood KB, 85lb clean, 20″ box).

Enlarge image

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church

So we have a Facebook page and we’ve just announced an important event on it. Check it out here: http://www.facebook.com/event.php?eid=194579490567429