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Register Your Panthers for Summer Session!

Posted by Melody

Panther's Fall Session will be held on Saturdays from Sep 13th - Saturday, Nov 8th, from 9:30am-10:30am! The program is for ages 6-12. Cost for members is $80 per child and $96 for non-Paradigm members. There is a 10% discount for the 2nd participating child. Talk to a coach or email us to register your Panthers!

What is Panthers?
A fitness program for kids where we forge the next generation of CrossFitters.

What do Panthers do?
Run, jump, row, stretch, push, pull, lift, press and play! Weights are rarely used and when they are, loads are kept light. We primarily use our body weight to work on balance, agility, and coordination. The focus is on moving properly. Classes are coached by active and certified CrossFitters, who act as positive role models for the children to learn from.

What is our Mission?
To change the future of the next generation! In a society where kids are spending an ever- increasing amount of time being inactive, we want to get them active and help them associate fun with exercise and physical activity. It's amazing how much energy kids have and how much they enjoy moving - we want them to keep this love as they move into adolescence and adulthood. We aim to learn team skills, build confidence, raise self-esteem and improve body awareness. We promote a family community at Paradigm and love seeing the whole family share CrossFit.

Slash Your Mile Time This Summer!

Posted by Melody

We are excited to kick off our Summer Endurance Session in less than two weeks! Talk to a coach today to register.

The details...
*8 week session with homework assigned each class
*All ability levels
*Saturdays @ 9:30am beginning June 21st and ending August 16th (no class on the 9th)
*Focus is on improving mile time
*Non-members can join for $50
*Members register for $50, but are refunded $40 if they attend a minimum of 6 classes!
*Every other week is an off-site workout, meaning you get to exercise outdoors in a new location! All off-sites will be local in south San Jose, and the group will congregate at Paradigm to carpool or you can choose to meet the group at location.

You will not simply be set off on a run each class! Programming will include time testing, pose running drills, runner's mobility, various interval sprints, and a few longer runs mixed in. Your improvement will be directly correlated to your attendance (hence our awesome refund offer!) Sprints will not only rev your metabolism and get you burning fat more than nearly any other exercise, but gains in the short and intense time frames (anaerobic) will most definitely carry over to improvement in your longer runs (for those of you with marathons in the coming year!)

“I used to run a lot. When I joined Crossfit, I was running four days a week. No matter how fast or how many miles I logged, my times barely budged. I ran a dozen half marathons and my times were always over 2 hours and 30 minutes. I wanted to break that record so bad. Then I decided to try something different. I liked the high intensity short duration workouts and I cut back on the running and did more CF. Then came CF Endurance - this made a world of difference in my running. The quick succession sprints and the surprise fourth mile thrown in to test our mental game made me a stronger runner and it improved my overall fitness. I was shocked when I recently PR’d on my half marathon time by 26 minutes- I completed it in 2 hours and 15 minutes! I also improved my mile time going from 8:30/mile to 7:15/mile. This far exceeded my every expectation. I must share that I hate sprinting- but as Ronny says, “train to your weaknesses” and I’m better for it! -Janet Thomas

Workout for Tue, June 10, 2014

1) Skillwork- Handstands

2) Strength- Strict Press

3) "Francy- 5 RFT: 15 Thrusters & 400m Run

Strawberry Almond Flour Muffins

Posted by Melody

I almost tossed some leftover strawberries from a BBQ a few weeks ago. They weren’t rotten, but had been out of the fridge for a little bit and were starting to not look so pretty. I was going to freeze them for smoothies when I suddenly had the idea to make some strawberry muffins - so glad they didn’t end up in my garbage can first!

Strawberry Muffins

-2 cups almond flour (I like honeyville brand - they have it at Costco)
-1/2 tsp baking soda
-1/8 tsp salt
-3 eggs
-1 tbsp grass fed butter, melted
-1 tbsp coconut oil, melted
-1 tbsp lemon juice
-1 tsp vanilla
-1 cup shopped strawberries

Preheat oven to 325.
Combine dry ingredients in a bowl. Combine wet in a different bowl or stand mixer. Then stir went into dry.
Gently fold in strawberries.
Fill muffin cups 3/4 full (butter tin first!)
Bake for 20-25 minutes or until lightly golden brown.


Strawberries are one of those fruits that you want to fork out a bit more for organic. The delicate skin easily absorbs pesticides and the tiny seed holes make it hard to clean them well. The dirty truth is that even organic strawberries almost always come from nurseries where they budding plants were not kept pesticide free…a little detail that doesn’t stop farmers from being able to label them as organic. The real deal strawberry, organic and non-GMO, looks quite different than it’s attractive hybrid. Conventional strawberries are giant and bright red - engineered to be “prettier”. The wild strawberry is smaller, can be uniquely shaped, and is not usually as bright in color.
A great way to keep your strawberries (and any fruit) fresh in the fridge longer and remove a little more pesticide residue is to give them an apple cider vinegar bath. Put your strawberries in a bowl, fill with water, and add a generous splash of apple cider vinegar - about 1/4 cup is usually good. Soak them for a bit, rinse them off, let dry, and put back in the fridge.

Workout for Fri, June 06, 2014

"Grace" 30 C&J for time OR "Isabel" 30 Snatch for time

Summer Throwdown 2014 Registration

Posted by Melody

Our fourth annual Summer Throwdown is just over two months away! There will 10 teams competing, each with 3 athletes. We are capping it right at 30 athletes so don’t take too long allowing yourself to think about it! The objectives of our in-house throwdowns are simple: have fun, meet new people, push beyond what we think we are capable of, and come away with some new and loftier goals for the months ahead. Before registering, make sure of the following:

1. Double check the dates to ensure you are free. You will need to be available on Friday the 8th from 6:30pm to about 8:30pm. On Saturday the 9th, athletes should be free from 8:30am till around 2pm. Once you register, the fee is non-refundable and when assigned to a team, they will be depending on you!

2. You should currently have no outstanding injuries. That means that you are able to do all basic skills: run, row, jump, lift, press, push, pull…etc.

3. In order to register, you should be minimally capable of the following:

-lunges: a knee contacts the ground and hands stay off the legs each rep
-KB swings (35/26), showing clear control and balance overhead (no “droopy” bells)
-wallball with depth and target contact (14/10)
-kick up to handstand on the wall and hold for a minimum of 10 seconds
-OHS (65/45) with depth and control, for a minimum of 5 consecutive reps
-C&J (95/65)
-double unders: they don't have to be consecutive, you just need to be able to get some!

Again, this is a basic standards list. There will be other skills included and heavier weights for some athletes. At the minimum, you should meet these requirements.

Post any questions to comments and start training your weaknesses now!

Workout for Thu, June 05, 2014

"Helen": 3 RFT
-400m run
-21 KB swings
-12 pullups

Vietnamese Lettuce Cups

Posted by Melody

This winner from "Nom Nom Paleo" was the best dinner I've made in months. Even though it calls for quite a few fresh ingredients, it's incredibly easy to prep and is a very unique dish. You can also pickle the carrots and prep the minced herbs early in the day, which makes the whole meal come together very quickly when you get home from work. Honestly I didn't measure the herbs perfectly and definitely used more than called for, tossing them all into the food processor together. Do purchase high quality ground pork...the stuff at your conventional grocery store is scary to say the least. Both Whole Foods and New Leaf have some quality options. I also added some minced jalapeño into the pork mixture and then sliced some extras into a small dish. I added some of the pickling juice from the carrots to it and let it sit in this for a few hours. These were soo good sprinkled on top of the wraps. I did not get it together enough to make my own sriracha, so I picked some up at New Leaf. But Michelle Tam does include a recipe for it in "Nom Nom" which I intend to try next time, since I will definitely be making this dinner again soon!

1 tbsp coconut oil
1 small shallot, minced
kosher salt
1 pound ground pork
1 tsp minced fresh ginger
1 garlic clove, minced
1 tsp fish sauce
2 tsps fresh lime juice (I put in extra!)
ground pepper
1/2 medium golden delicious apple, diced into 1/4 inch pieces (I chopped up the entire apple and tossed it in!)
2 scallions, thinly sliced
1/4 cup minced fresh cilantro
1 tsp minced fresh mint
2 tbsps minced fresh basil
1 head butter lettuce
paleo sriracha
pickled carrot strings (need 3 large carrots, 1/4 cup apple juice, 1/2 tsp kosher salt, 1/2 cup apple cider vinegar)

1) Combine the juice, salt and cider vinegar and stir till salt is dissolved. Shred the carrots with a julienne peeler and submerge the strings into the brine. Cover and refrigerate for at least 30minutes, ideally for most the day.
2) Peel off the butter lettuce leaves, rinse, and set to dry.
3) Mince all of your herbs, scallions, shallot, and garlic.
4) In a large skillet or wok, heat the coconut oil over medium heat. When it's shimmering, add the shallot and a pinch of salt and sauté for about 3 minutes or until translucent. Toss in the ground pork and cook, stirring, until no longer pink.
5) Add the ginger and garlic, and stir-fry until fragrant. Season with fish sauce, lime juice and pepper.
6) Remove from heat, add the apple and minced herbs, and stir to combine.
7) Serve in individual lettuce leaves. Top with pickled carrots, sriracha and jalapeños if you like extra spicy!

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