Rest Day

Rest Day

or

“GrIsab2”

Back Squat

3-3-3

-then-

(3 rds)

Run 800 meters

9 Power Cleans, 135 lbs.

15 GHD situps

21 burpees

Family Dinner at Teela. 7:30 p.m. Friday.

Remember, technically speaking Tequila is paleo.

Open 6#

Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Deadlift

Deadlift 1-1-1-1-1-1-1 reps

Jake Cutting 500-505-510-515-525-530-540lbs.
Connor Martin 365-385-400-410-420-430-435lbs.
Matt Ross (age 14) 135-185-225-235-255-290-320lbs.

Tabata Something Else

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals

Last Day of the Paleo Challenge woot woot!

Name: Georgia Taylor   

Age: 37

Hometown: Salvador, Bahia, Brazil

How long have you been a member of CrossFit? 1.5 years

What brought you to Paragon? My daughter, Isa. I brought her the first time and when I saw it with my eyes, I got choked up; for I knew I had found what I needed and was looking for. So I joined.

Tell us about your progress you have seen since joining? It changed my life. Thanks to it, I am out of the “obese” category, am getting progressively healthier, stronger and much more balanced and joyous. Plus, we brought the family members even closer, since we all do it.

Favorite/least favorite exercise? The Oly lifts in general are at the top of the heap, but more specifically the Snatch. I used to frown upon box jumps, but that was just because I am too heavy for my built; doing them caused me a lot of pain (beyond soreness). Now it is getting better.

What advice can you give to someone who has just started at Paragon? Persevere and enjoy every minute of it.

Are you involved in any other hobbies? African Dance and recently I took on running.

How many days per week do you come in for a workout? 5.

Are you on Paleo or any other type of diets? Please describe which & benefits from it: I am “healthatarian”; a vegan 95% of the time.

Tell us something interesting about yourself that we may not know of already. I have a knack for languages, painting, drawing and dancing.

If you could be an animal, what would you be and why? A “tembo”; I’d be an elephant, because we’ve got a lot in common (not the weight, mind you!:-): it is strong, calm but energetic when needed be; vegan; intelligent and sensitive; loyal; impervious.

If you were stuck on a desert and could only bring one thing with you, what would you bring? My favorite book.