“Barbara”

“Barbara”
5 Rounds of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest 3 Minutes

Elizabeth

“Elizabeth”

Erica

21-15-9 reps of:
Clean 135 pounds
Ring dips

Zach Forrest 5:36, Candice Ruiz 6:34 (95lbs), Miranda Oldroyd 7:53 (95lbs), Nadia Shatila 8:23

Kelly

B Boone

“Kelly”

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

Josh Everett 21:51, Brian Mitchell 24:48, Jenny LaBaw25:31.

Cindy

“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

Nadia Shatila 13 rounds (Mary), Connor Martin 12 rounds + 2 pull-ups (Mary), Kim Malz 11 rounds + 3 pull-ups (Mary), Keegan Martin 11 rounds (Mary)

Paleo Challenge WOD:

5 Rounds of:
12 Pull-ups
12 Box Jumps, 24/20in.
15 KB Swings, 55/35lbs
15 Push Press, 95/65lbs.
200m. Run

Dont Forget about tonight’s Paleo Lecture with Paul at 7:30.

Fran

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Connor Martin 2:08, EJ 5:17 (age 10, 27lbs).

Eva

Curt Dog

“Eva”

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

Diane

“Diane”

Vibhu

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Laurie Galassi 2:53 (155lbs), Annie Sakamoto 3:31 (155lbs), Candice Ruiz 3:57 (185lbs)

Lynne

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Dave Lipson: 32/40-25/40-20/41-24/39-22/30 at 205lbs.
Austin Malleolo: 23/43-18/43-13/33-13/26-12/20 at 165lbs.
Spencer Hendel: 13/47-11/40-9/41-8/36-7/27 at 210lbs.
James Hobart: 16/46-13/45-10/40-9/22-8/27 at 175lbs.
Danny Nichols: 21/36-16/30-12/33-10/30-8/34 at 240lbs

Classes (THIS THURSDAY) will be @ Columns Drive for “Run 5k”

Directions from CrossFit Paragon:

285 west to Roswell Road

Go Right or North

Go Left on Johnsons Ferry

Cross the River and immediate Left on Columns Drive

Follow Columns 2.5 miles to dead end where we meet in the parking lot.

Nancy

“Nancy”

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Holiday Hours:
We will be running class at 8, 9, and 10am on Monday.

Brian Mitchell 11:35, Aaron Moburg-Jones 12:07, Rob Orlando 12:14,Jay Maroney 14:59.

Isabel

“Isabel”

Lauren

For time:
Snatch 135 pounds, 30 reps

As you may have already seen CrossFit Games 2012 preparations has begun. We have just around 7 months until the start of the Open qualifiers, 9 months until the start of the Regional Qualifiers and 11 months until the start of the CrossFit Games.

We have decided start our preparations much earlier this year based upon a higher number of individuals wanting to compete in the games next year and the demands we saw placed upon our athletes during last years attempt at a spot in California. We plan on being overly prepared for next year and sending as many athletes to California as possible.

In order to prepare the athletes interested in going to the Games, we have begun programming different WODs for them. Theses WODs are a lot more strength /Olympic lifting based, as they are tailored toward a specific goal. The programming the Games athletes are on is highly demanding on all levels of fitness and in their daily lives. The athletes are asked to do anything possible to further their growth in the gym by doing the research necessary to understand all the movements asked of them, take their own time to work on weaknesses and giving up their schedules to their training.

We want all of Paragon to have the same opportunities to reach their highest possible level and we are willing to do anything within our power to help achieve this goal. The most important part of this process is to insure that everyone receives the best possible coaching form us. If you wish to be a part of the Games programming, then make sure to pull me (Chace) aside and ask me about it. But, because of the demands of the programming, it is unfortunately not for everyone. But that doesn’t mean you don’t need a little extra help. With the introduction of the team training, the level of the entire gym is expected to progress. We will be implementing some new tools in the near future to give you guys more knowledge and understanding of what it is going to take to get to your next level. So please, if you want help on something you are working on, make it a priority to ask us for advice.

Thank you all for being a part of CrossFit Paragon and making this family what it is. I believe the showing we made at the Garage Games last weekend and the amazing support all of you showed is a true representation of who we are as a team. Thank you all for your continued support and belief in what we do. Here’s to CrossFit Paragon and next
years Champs!