This past Sunday at Open Gym we enjoyed "blended, sparkling, strawberry, allergy-remedy drinks"...(if anyone has a better, more succinct name, don't hesitate to suggest). I'm still on my apple cider and local honey kick, as it continues to save me from allergies. But as the weather has gotten warmer, the hot drink rendition hasn't been so appealing. Enter the summer edition - suggested to me by member Tiffany Griffith!!

By the way, there are some foods that are truly worth the organic label and price point - and organic strawberries are one of them. You will notice a huge difference in size between the conventional pesticide sprayed ones and the smaller natural ones. Research it for yourself but this is one fruit I now choose to go organic only. Plus, all the farmer's markets have tons right now!

The recipe isn't super exact...but this will make about one large serving. Toss all ingredients into a blender, strain into a glass, and serve it over ice.

-several ice cubes
-sprig of fresh mint (or leave out if you aren't a mint fan)
-3-4 rinsed organic strawberries
-1 tbsp raw, unpasteurized organic apple cider vinegar
-1 tbsp raw, organic, local honey (this works best if you dissolve in about 1/4 cup hot water, making it into a honey syrup - that way it won't clump at the bottom of your blender)
-a glass of sparkling water (I like the Trader Joe's berry flavored type)

Strength: Split Jerk
5x2 @ 95%

WOD: 4RFT
-15 Wall ball
-20 MedBall Sit-ups
-25 MedBall Broad jumps

This Saturday is our inaugural Field Trip WOD! The first excursion, (many more to come during the Cali sunshine months), will be located at Communication Hill off the 87. There is plenty of parking in the neighborhood at the corner of Mullinix and Montevarchi.

It takes about 15 minutes from Paradigm. If you would like to either hitch a ride or give a ride, arrive at Paradigm at 8:30am. We will meet at the base of the stairs at 9am sharp. After briefing the workout, we will put you with your team and get you good and warmed up. The WOD should wrap up right around 10am. This workout is for Paradigm members only. I suppose non-members could choose to be those awkward lurkers who hang out in shades within hearing distance and just happen to be doing the exact same workout as we have programmed (you veteran bootcampers remember "sun-hat and visor" lady? hehe). Sunscreen is strongly suggested, shorts and running shoes are mandatory, and shirts optional.

Please sign up HERE in advance so that we can get a head count!

All normal Saturday classes will be cancelled except for Panthers, which is still on at 11am.

I've spent the past month proselytizing about my new homeopathic allergy remedy. No, I didn't discover it...unless you call a Pinterest find a "discovery". After suffering from the worst allergies of my life, complete with "attacks" so bad I was leaving work early and not sleeping at night, I'm a firm believer in this cure. And I know it's not just me! Seems like this allergy season has been simply horrendous for everyone. Literally every day, about 2-3 people, from Paradigm members to hair dressers to grocery clerks, are complaining about severe allergies. And I've been writing post-it prescriptions left and right for people. So, in an effort to stop sounding like a broken record, and to simultaneously conserve post-its, here's the life changing information.

Go to the store and buy the following:

1) Raw, LOCAL, organic honey. It's very important that it be as local as possible. The type I purchase is from "People and Planet" - an awesome little health food store in Morgan Hill. For south San Jose people, there is also a fruit stand on the corner of Bailey and Santa Teresa which carries local. For San Jose people, go to New Leaf grocery store in Silver Creek or the "Bee Hive", located near Oakridge Mall on Santa Teresa. Any honey that is not local (from Trader Joes or your basic grocery store) could be from bee hives far from your home, which means it will not help you in any way with your allergies to local pollens.

2) Raw, unpasteurized, organic Apple Cider Vinegar. I use Bragg's, but there are other brands available as well. Whole Foods, New Leaf, and People and Planet all carry it.

Mix 1 tbsp of each in a mug of hot water, and drink it like a tea. The first cup is a little weird...as you are drinking vinegar. But the stuff seriously grows on you. Maybe it's just that I know this elixir is so beneficial, but I actually look forward to the stuff now! All allergy medicines have side effects and chemicals that you don't want in your body. I'm not saying to never take pills...but if it can be avoided, it should be. This potion has been working far better for me than pharmacy-grade Claritin D. And the only "negative" is that you are consuming a full tablespoon of honey, which let's be honest is sugar - even though it's natural. You will not get fat off a tbsp of honey, however. If you are worried about it, eat a little less high-sugar fruits and it should balance out.

Apple cider vinegar is so beneficial that everyone should incorporate it into their diet. Here are just some of the numerous benefits of this superfood besides allergy relief:

-strengthens immune system
-can be used topically for skin conditions such as acne and psoriasis
-helps reduce sinus infections and sore throats
-improves digestion and protects against food poisoning
-improves insulin sensitivity
-helps to maintain bone health, preventing osteoporosis and other degenerative bone diseases
-increases metabolism and can aid in weight loss
-alleviates arthritis and gout
-prevents bladder stones and urinary tract infections
-anti-tumor potential

Main WOD (12pm, 4pm, 6pm)
1) Push-up Challenge Test-out
2) Squat Cleans, a set every 2min for 14min: 10-6-4-4-4-4-4
3) WOD: 21-15-9
*pistols
*R hand DB snatch
*L hand DB Snatch
4) Ab Central

OLY (5pm, 7pm)
1) Deficit Snatch DL (stand on 45lbs plate) 6 x 3, @ 110% of 1RM Snatch
2) 10 min EMOTM: 1 Full snatch starting @ 75%-85% of 1 RM
3) Front Rack Split Jerk 3-3-3-3-3-3

Voodoo Floss is good for pain in the following areas:
-shoulders
-above and below elbows
-knees
-ankles
-hips
(always stop if you feel numbness, tingly-ness, pins/needles sensation, limb turns purple, or a max time of 2min)

Voodoo Floss is not good for:
-flossing teeth
-bad drug habits
-ninja head band
-butt flossing
-relieving tension in the neck region

*You can purchase a length of voodoo floss from Paradigm and add it to your CF gym bag.

IMG 5384 from Ronny Varghese on Vimeo.

1) Push-Up 2 Week Test-Out

2) Strength: Every 45 seconds for 12 rounds...
*2 front squats
*1 thruster

3) Chipper (20min cap)
*100 DU
*90 lower body mtn climber
*80 bicycle abs
*70 jumping jacks
*60 air squats
*50 mountain jacks
*40 sit-ups
*30 russian twists
*20 burpees
*10 box jumps

-Andrea Ager

We are excited to announce the 2013 "Beach Body Challenge"! Contestants will literally work their butts off during these 10 weeks, becoming leaner, healthier, and sexier. All contestants have a shot at taking home...

Grand Prize: 3 months unlimited membership to Paradigm ($600 value), and a new pair of Reebok Nano's ($120 value).

2nd Place: 1 month unlimited membership ($200 value), and new Nano kicks.

3rd Place: A new pair of the sexy Reebok Nano's!

First some myths about bodyfat competitions....

1) "Since I don't have very much bodyfat to begin with, I'm at a disadvantage and wouldn't have a shot at winning". So not true. We go off of percentage bodyfat lost. So if you start at 30% BF and after 8 weeks are at 25%, you lost 5% but your overall loss was 17%. If you start at 15% and end at 12%, you lost 3% but your overall loss was 20%...so the second person would win. If you are confused, think of it this way. A person who starts at a lower BF only has to lose a little bit for that little bit to be a fairly large overall percentage loss. Now here's the good news for those with lots to lose: you will initially start losing a lot faster than the person who has less to lose! But in the end, the playing field is really pretty even. It will come down to who trains the hardest, eats the cleanest, and is willing to put in the most work to make the greatest change.

2) "I don't want to lose weight - I want to gain muscle". Perfect! This competition is just for you. Your overall bodyfat percentage goes down when you lose fat mass, but also when you gain muscle - also known as lean body mass. Unless you have a lot of fat pounds to lose, this competition has nothing to do with weight loss. You could gain weight, muscle, and very well win the contest. Either way, it still comes down to solid nutrition. Don't think you can get away with eating an extra 500 calories of ice cream every night because you are a "hard gainer". That plan will most likely backfire!

3) "I could never do this alone in my family and circle of friends since they don't train the way I would need to or eat the way I'd have to". Lucky for you, you don't have to do this alone! You are surrounded by your Paradigm family who will support you and work hard alongside you. They say (whoever "they" is...) that your income is the average of your 5 closest friend's incomes. I wonder...if there was a "health and fitness" numerical value, would our rating on that scale be the average of these same close friends? Our habits and micro-culture are shaped by the people we most often surround ourselves with. It doesn't mean that you have to isolate yourself from family and friends who don't share your lifestyle, but we also have to remember that our surroundings do affect us and our results. If I lived in a cupcake shop, I would not be able to control my sugar intake. Fact. Make sure that you place yourself in an environment that will facilitate success.

4) "This challenge would mean I can't do anything fun or social for two long months". Well, if you really want to make significant change and have a shot at winning, you probably want to commit to seriously dialing in your program for the next ten weeks! But that said, a drink here and there or a few bites of something delicious won't wreck your game completely. Are you the kind of person who can go to happy hour and have one drink? Or does happy hour turn into happy weekend...which turns into Monday morning food baby? You also have to ask yourself where your priorities really lie. If we really want to do something, we find a way. What's more important in the next two months: social events and dining out or getting sexier for summer? (..and that is not meant to be a rhetorical question... seriously - ask yourself and be honest!)


Here's how it works:
#1: Commit and sign up in the office! The challenge will cost $100 and there must be a minimum of 20 contestants for the challenge to be ran. Your fee includes the price of your first "dunk" (hydrostatic weighing to test your bodyfat percentage, which is done by Fitness Wave, on site @ Paradigm). You will need to pay for the 2nd dunk at the end of the contest which will cost $40. If you currently have credit with Fitness Wave you could use this towards that 2nd dunk.
#2: Get "dunked" on May 11th. Book your appointment time HERE. If you absolutely cannot make it on this day, then you will need to set up a separate appointment with Fitness Wave after the 11th.
#3: The contest fee also includes 2, 30-min private nutrition sessions ($80 value). These can be set up with Melody or Ronny and used to get you going on the right track with your eating.
#4: For 10 weeks, train and eat like a champion!
#5: The contest ends on July 20th, when you will get "dunked" again and see just how much change you made. If you absolutely cannot make this date, you will need to test prior to the 20th.

If you know you're in it to win it (as you should be), Start HERE to enroll for the competition and commit.

Once you've done that, then go HERE to book your dunk for May 11th.

And finally, once you've done that, then go HERE and get fired up!!

OHS 5x7
Bent-Over BB Rows 4x3
Chariot Run-Fun