Press/Helen

Press 4×4

Ring dip? or KARATE KICK!!!

“Helen”
3 Rounds of:
400m. Run
21 KB Swings, 55/35
12 Pull-ups

Run/Thrust/Pull

Four rounds for time of:

Carrie

Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Austin Malleolo 10:40, Jeremy Kinnick 12:22, Janece Katona 15:26 (65lbs).

GWOD – Front Squat, Weighted Pullups

Front Squat
5×3
Weighted Pull-up
7×1

Bradley

“Bradley”

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Kristan Clever 19:36, Rebecca Voigt 21:31. Post time to comments.

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

or

“The Seigel”
3 Rounds of
5 min. AMRAP of:
5 Thrusters,115/85lbs
10 Box jumps, 24/20in.
15 Toes to Bar
Rest 3 Minutes

Just in case you missed it(it was yesterday):
HAPPY BIRTHDAY PAUL! You have been an absolute blessing to CrossFit Paragon. You inspire growth beyond measure and it is hard to thank you enough times for what you have done for so many people.

Pullup/HSPU Ladder

Some of our warriors from the Garage Games!

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Congrats to all our competitors who took home some medal this last Saturday at the Garage Games. We are so proud of every single one of you and the fire you guys displayed at the games. Every single one of you guys represented us well and definatley left an impression on your competitors. Thank you for being such amazing athletes and ambassadors of CrossFit Paragon. Post to comments how you did and what place you took.

Remember:
Tomorrow, the gym will be closed. All classes morning, lunch and afternoon will be down at columns drive for the 5 K Run. We sent out an e-mail with directions, if you did not recieve it, post to comments section.

Complete the following sentence:

“You might be a Crossfitter if…”

Rest Day

Rest Day

Erica

or

60 Double Unders
50 Kettle Bell Swings
40 Db Push Press
30 Box Jumps, 30″/24″
20 Chest To Bar Pull-ups
10 Toes To Bar

For all you Garage Games competitors this should be your last day of heavy/hard workouts. We want you to rest leading into the competition.  You should be like an aggressive, supple, focused, rested tiger just itching to workout when you show up Saturday.

In an effort to help you (or really anyone else) get supple I’m posting a new resource for mobility. Particular the vein of mobility called Self Myofascial Release, otherwise know as foam rolling.  The dudes and dudettes at Network Fitness have created an excellent resource for all things foam rolling, I highly recommend that you take a gander through their series of exercise and see if there’s anything that might benefit you.  There’s no excuse to not be supple, so break out your PVC, your rumble rollers, your bottles of scotch* and unglue those tissues.  ’Cause that’s how Crossfit Paragon rolls.

*True story: I once “foam” rolled with an empty bottle of Famous Grouse.  No excuses!