I've always wondered why sliders taste better than burgers, cupcakes better than cake, and wings better than chicken. I'm pretty sure it must be that the sauce/frosting to food ratio is closer in these miniature edibles. Well, no more worries when it comes to Buffalo wings - one of my favorite bar snacks (yes...I do like unhealthy pub food). You can drench your chicken in this homemade sauce if you like. I was quite skeptical about this recipe initially, since I know how delicious the restaurant version is, and seriously expected to be disappointed. But, given the fantastic track record of Make it Paleo, I decided to give it a shot.

I couldn't find Fresno Chiles, so I just used basic red chile peppers from the store, and removed all the seeds to try to make it less spicy for the gringa in me and my white-washed husband. This recipe made a lot of sauce. I used it for two dinners, a lunch, and still had some leftover. Although it is incredibly easy to make, it does take a while for the peppers to cook down. But it is very hands-off; you can easily be doing other stuff in the kitchen while making this sauce. You could use this sauce on wings or chicken breasts.

Buffalo Sauce (From Make it Paleo)

Ingredients:
-10 Fresno Chiles
-1/2 cup yellow onion
-3 cloves garlic
-1/2 tsp coconut oil
-3 cups water
-1/2 tsp salt
-1 cup apple cider vinegar

Directions:

1) Remove stems from peppers, and slice.
2) Saute onion, garlic, and peppers in the coconut oil for 3 minutes on high.
3) Add 2 cups of water, and cook on high stirring occasionally for 10-15 minutes.
4) Add an additional cup of water. Turn the heat down to medium, and continue to cook until all the water has evaporated and the peppers are soft.
5) Toss it all into a blender or food processor, and blend with the salt. Slowly add in the apple cider vinegar and blend till smooth.

A huge congrats to our "Spirit" award winners at this Summer's Throw-Down!

Veronica Gonzales had only been training for a couple of months when she signed up for the competition, making her one of the very newest CrossFitters in the event. But the fact that Veronica has a lot to learn about CF didn't hinder her from participating in something that she knew would take her a few steps closer to her goals. There's something special about watching the face of a competitor when it is very obvious that they are giving 100% of what they've got in the tank...and that was apparent in Veronica's performance all morning long. From "3-2-1 GO" to "time", she smashed. It was inspirational to watch her tenacity.

Tim Farrant, aka "Timmay", wasn't a participating athlete for this one - but watch out for him next time around! For sheer enjoyment and amusement alone, I'd want to be on his team. Just because he was on the sidelines didn't mean he was any less involved. With his great sense of humor and strong vocals, he was our favorite cheerleader of the day.

Any spectator this past weekend would probably never have guessed that Christina Nyquist was more than a bit hesitant about CF in the beginning. It was exciting to see her be the epitome of a CF competitor, from her enthusiasm to her outfit and hair style! She embodied what the competition is about; besides tearing it up on her team, the "AMRAP All-Stars", she spent the morning cheering on and inspiring those around her with her positive attitude.

After being practically coerced into training, and then persuaded into joining classes, we then decided to really push our luck by talking Gary Plymette into signing up for the first ever Throw-Down. Perhaps he was simply tired of fighting us. But after that initial step of signing his life away (ok, one Saturday from 8am to 1pm), Gary was the perfect teammate. He rallied his team together, greatly aided them with his brute strength on the barbell AMRAP, and overcame his personal apprehensions about not being able to keep pace with the team. He showed heart beyond that of the normal competitor, as he laid it all on the line.

Peter Kosenko's voice could be heard all morning long at the competition - in a good way! It's hard to continue pushing when you hit "the wall", and Peter was there to help the athletes drive past this point. With encouragement and helpful cueing, Peter powerfully motivated not just the members of his team, but the other team's athletes as well.

Throw-Down spectators this past weekend voted on the best dressed team and the winner was..."WOD-UP"! Dressed in bright neons, crop tops and headbands, the team even had their own "mascot" - 6 year-old Braedyn! Comprised of Kelli Rasmussen, Sarah Farrant, Glenn Booher, and Alex Ibarra, the team wasn't just in vogue; they also narrowly missed going into the Finals WOD. They looked good while crushing the event all morning long. Highlights included Kelli completing a total of 50 pull-ups on WOD #1, and Alex running around a 5:30 mile - in the middle of a WOD! The stylin athletes each took home a Lululemon gift card - so you can expect them to continue rocking the latest fashions.

And a shout-out to the other crowd favorite, "Barbell Ballerinas", who were a close 2nd place. Each athlete wore the name of a different Paradigm coach under their eye, a bright green tutu, and a jeweled crown...all while deadlifting, running, and doing pull-ups. Yes, even teammate Greg...pretty epic.

The Whole Life Challenge is a brand new way of looking at your life...your whole life.

This is an 8-week long "online social game", which gives attention to the various areas of our lives which play into our total health and wellness: nutrition, workouts, daily habits, body measurements, performance, and mindset. True change happens when ownership occurs - when we take responsibility for our decisions and choices. For the evolution to take place, the desire to change must be greater than the desire to stay the same.

We often feel tied up by our limitations, and find ourselves trying to blame the external world for our lack of progress. If only I had the money, or the time, or less responsibility, or fewer commitments, or... Life will always provide an excuse; the purpose of this challenge (and yes it will be a challenge...), is to expose those areas where our control seems to slip out of our grip. This challenge is designed to help you break free from what has limited you in the past.

During the next two months leading into the holidays, you will learn to take accountability for the results that you want. This isn't an 8- week starvation sentence that ends with you looking like an emaciated model and promptly returning to your old habits; it's a comprehensive dive into a new way of life. If you take this seriously, you will not only look and feel better, but you will perform better. Yes, the rules are pretty stringent! You will be asked to eat strict paleo and remember to take fish oil daily. You will need to log in daily and track your results. You will need to set a timer while you tackle your mobility issues. But attention to detail is everything. If results were easy...well, everyone would get them. If it doesn't challenge you, it won't change you. But at the same time, this isn't just about getting a perfect score every day; it's about having to score each day to both know how effective you are and to be held accountable. Increasing your effectiveness over the course of the challenge is where it's at.

How the game is played:

*Your score will be 50% daily accountability tracking, 25% performance improvement, and 25% change in body measurements.

*Weekly challenges will released every Friday to give you "extra credit" points which you can use to catch up or cheat a bit.

*You will be measured in the beginning and at the end of the challenge to track your improvement - body measurements and physical performance.

*Every day you will be challenged to live by the following standards. By 3pm, you must enter your info for the previous day, to earn up to 6 points daily:

Nutrition - No grains or starches (including corn and soy), no sugar (artificial or natural), no alcohol, soda or juice, no dairy and no artificial or processed foods. You can earn up to 3 points maximum for each day of nutrition. Violate one of your rules and subtract 1 point. The lowest score you can get on any day is 0. Sound tough? It is. That's why it's called a challenge. Sexy ain't easy. A bit scared because you've never eaten this clean before? I bet you have never gotten results like this before either...

Workout - Every day. The rule is 10 minutes minimum, and you get to say if it was a workout for you. You will receive 1 point for working out.

Mobilization - Stretch daily, 10 minutes minimum. You can do this any way you want...foam roller, yoga, lacrosse ball, mobility class. You will receive 1 point for stretching/mobilizing. This, for a lot of us, is the element holding us back from progression.

Fish oil - Take a daily dose of fish oil. There is no minimum, but research suggests a 4000mg combination of EPA/DHA per day. I could go on for days about the benefits of fish oil, but I'll let you turn to Google if you are curious. Put the ibuprofen down, and pick the fish oil up.
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How to get started:

1. Register now HERE. Cost is $45, and includes access to the Whole Life Challenge WORLDWIDE online scoreboard. You can view scores within Paradigm as well as the CF world at large, chat and talk smack with your competition, and keep track of your performance. Anyone and everyone can register; friends and family are welcome to sign up through Paradigm CF, even if they are not a member.

2. Mark Saturday, Sep 15th on your calendar for the Prelims, when you will get started @ Paradigm during the morning classes.

3. Save Saturday, Nov 10th, for the Finals and post-challenge party @ Paradigm!
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Common Questions:

What about the dates coming up that I know I will be away from an ideal nutrition situation (i.e. a wedding, birthday, or holiday)?
-You can simply choose to take a "hit" that day with your points in this area. Perfection is not the goal here - accountability is. Better to miss some days and still get the benefit of the days that you can do well with, than to miss out on the results and opportunity completely.

If 50% of my score comes from personal reporting/honor system, won't people just cheat?
-Not really. And this is the beauty of the competition. Even if someone was to lie, which would be beyond lame since the whole point of the challenge is change, they cannot lie about change in body measurements. While there will be some Paradigm prizes given out, the real prize is the shift in way of life...which is deeply personal. You are not going to get rich off of this contest - which means that the person entering false information is completely missing the point. The benefit is only derived from using the accountability system in place, to actually form new personal habits - and there's no way to lie with that! Plus, Ronny and I have been doing this long enough to know when people are lying and full of crap.

Can't people just sandbag their performance in the Prelims?
-A little bit, but they will look really stupid. Plus, the potential for true and drastic performance change, from start to finish, is much greater than the ability to purposefully sandbag. If you take fish oil daily, eat right, mobilize, and train every day, your performance is going to skyrocket. The person who does this will improve their performance much more than the person who half-asses it on day #1 and then reports false daily performance points. Plus, that person is not going to have any significant change to their physical body.

If you follow the parameters of this challenge 85-95% of the time, which we are all capable of, you will have success. And success will be obvious with the true winners; they will have a different personal outlook on their health and fitness, and a new ownership of the factors that play a part in it.

Registration for this contest closes September 1st! Don't miss out...

...Team "C.I.A"! Standing for "CrossFitters in Action", athletes Randy Casanave, Dalia Hamouie, Bret Erickson, and Lakshmi Vedula, tore it up all morning on their way to the First Place finish.

The team showed creativity from the beginning, trying to figure out alternative ways to accomplish tasks and strategizing along the way. But they also exemplified top notch teamwork throughout the planning. Two nights before the competition, the athletes met at the gym and talked through each WOD in detail, making sure they were clear on standards and responsibilities. Their team organization was evident when they submitted their athlete information; teammate Lakshmi created a meticulously organized spreadsheet, displaying the necessary information...proof of her engineering skills.

Dalia, no stranger to hard work on a consistent basis, said she feels inspired to work even harder for the next Throw-Down. "I enjoyed pushing myself out of my comfort zone and seeing how much my body could handle." With patience and composure, she picked up the slack when needed in each WOD. While she had met her teammates before in classes, she had never really talked to any of them much until being teamed up with them. This was the case for many athletes this weekend, and it was great seeing the camaraderie develop between the team members.

Not everyone was so sure about the idea of competing. Lakshmi actually tried to pull out just two days before the competition (request denied...). "I was totally nervous and after a dismal performance in WOD #1, with only a single wall ball, I almost made up my mind that I would cause the team to fail. But everyone rallied behind me - even though we had never worked out together! While there is the obvious glory of winning, I also gained a great deal of respect for these folks who strive day in and day out to out-perform themselves, and it clearly showed in their performance yesterday...It definitely motivated me to push myself - not just yesterday, but also going forward."

Randy was a bit of a team wild card. CrossFitting for just over a month, he did not let his team down in any way, shape or form. He scored 135 lbs on the max OHS, (first time maxing on this skill), and completed several legless rope climbs - all with a giant smile on his face! He was also a great source of encouragement to his team, reminding them to hydrate between WODs and cheering them on when fatigue set in.

Bret took charge of team communication throughout the morning and especially during the Finals WOD. He showed exemplary leadership and management, which is essential in any team competition. It is not easy to share a bar while maxing under time and spectator pressure, but he helped the team perform this task smoothly. He also had the fastest burpees and OH lunging that the crowd witnessed all morning! "This crossfit thing reminds me of organized sports, only more extreme and with a twist. I found myself more determined than ever, not wanting to let my team down and trying to regain the feeling of a major victory...the teams were insanely balanced and each team deserved to win...I guess it was just our day!"

Team "Is Tequila Paleo?", placed 2nd overall, coming incredibly close to knocking out C.I.A.! It all came down to the Final's WOD. With a 20 minute time cap, each team first had to complete 7 rope climbs with one mover at a time. They then progressed to a 500 meter row each, followed by a dumbbell farmer's carry around the building. Provided with 45's, 35's, 25's, and 20's, the team decided who would carry what weight. When the athletes all returned inside, they had the remaining time to each find a 1RM OHS on a shared bar and rack. Team "Is Tequila Paleo?" scored 380lbs, while team "C.I.A." scored 410!

The first place athletes each took home a new pair of Reebok Nanos, which they will be putting to good use in the coming months. Congrats to all of you who competed - it was awesome watching you guys in action. Everyone worked relentlessly, no one quit, and it sounds like everyone is really enjoying walking up and down stairs today! You all should be very proud of yourselves...your coaches sure are!!

Any feedback on this past weekend's event? Post your thoughts to comments!

-2010 CF Games

"Teamwork is essential - it allows you to blame someone else". -Unknown

While it's too late to sign up to compete, it's not too late to partake in the fun this weekend. Plus, we need your help voting on which team should go home with the "Best Dressed" award! And trust me, it's gonna be a tough call from what we've been hearing. You can expect to be entertained watching some of these athletes in costume doing burpees! Here is the last release till the day of:

WOD #3 and WOD #4 are both two person workouts. Each team will decide which two athletes will participate in which WOD. Each athlete must participate in one workout, meaning you cannot use one player twice. After WOD #4, the top two teams will progress to the Finals, which will be announced immediately prior.

WOD #3: Partner workout with DU's, Half Mile Run, & Burpees

The first athlete will complete 50 Double-Unders or 200 Singles. When finished, he or she will leave on a half mile run and the second athlete will begin their Jump Rope. After finishing, this athlete will also leave on the run. Upon returning, athletes must complete a combined total of 50 burpees, sharing reps in any manner, with one mover at a time. Whichever runner returns first may immediately begin the work without having to wait for the second to arrive. Time stops when both runners return and the burpees are complete.

Athletes must state beforehand whether they will be doing DU's or Singles, and cannot change mid- WOD. The half mile run will be around the banks, without additional building laps. The Burpees will be standard: chest and hips contacting the ground, a vertical jump with both feet leaving the ground, and the hands clapping OH (out of the line of vision). There is a 15 minute time-cap for this WOD.

WOD #4: Partner WOD with Buddy Carry, Mile Run, & OH Lunges

The WOD will begin with a buddy carry for one lap around the building. The athlete may be carried any way, as long as he or she is completely off the ground. Athletes may switch between carrier and cargo if they like, but they do not have to. As soon as the carry is complete, both athletes begin a mile run. The run will not have any additional laps around the building included. As soon as they are back, they will complete 100 overhead walking lunges with a 15lb plate. Whichever runner returns first may immediately begin the work, without having to wait for the second runner to arrive. The WOD is complete when both runners return and the lunges are complete.

For each lunge, the knee must contact the ground and the athlete must stand to full hip extension, while the weight is held OH. The arms do not have to be locked out, but the plate must be clearly OH, out of the line of vision. If the weight comes down from OH before the athlete stands to extension, that rep will not count. There is an 18 minute time-cap for this WOD.

Best of luck to our athletes who will be going way outside of their comfort zone this weekend - GREAT things happen when you venture there!

-Paradigm Grand Opening, 2011

A team with a star player is a good team, but a team without one is a great team.
-Unknown

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Don't miss the action this Saturday! If you are coming out to watch and cheer the athletes on, the action will begin at 8am and will wrap up around 1pm. If you are competing, your team needs to check-in between 7am and 7:30am. All athletes on the team must be present to check-in. At 7:30am there will be an athlete briefing for about 15 minutes, and WOD #1 will begin promptly at 8am. I would recommend checking in at 7 and then starting to warmup so that you are ready!

Throw-Down WOD #2: The second workout of the competition will be a 20 minute AMRAP with a "buy-in" required to begin the work. Two athletes will compete for the first ten minutes, and the other two in the second 10 minutes. Teams must decide beforehand who will partnered, and who will be using Rx weight. Two athletes MUST use Rx weight and two can use scaled.

Buy-in: 10 Sandbag runs (5 each athlete). Distance TBA.
AMRAP: 20 Squat Cleans & 20 Shoulder to Overhead (Rx= 115/75 Scaled= 55/35)

One score will be recorded for the whole team, meaning the second two teammates pick up where the first left off, after they also complete their SB buy-in. SB's can be carried anyway as long as it is in contact with the athlete for the entire distance. For the Squat Cleans, the athlete must reach a full squat and then come to hip extension as they stand with the bar. The standard of motion for the S2OH is that the bar must begin in the front rack contacting the shoulders, and be pressed anyway to full arm lockout, with the bar clearly OH with ear visible at profile. Hips should also be extended with feet under the hips. Please ask any questions within your text groups.

A goal without a date is just a dream. How often have we heard vague comments such as "I really need to lose the weight...I should start soon" or "I would love to do a single pull-up...someday". As soon as we write down a goal with a deadline, it becomes a bit scary! Why? Because it means we are committing to actually doing it. It implies follow through and accountability, and that can be a major turnoff for us. When our goals are vague, the resulting failure is also vague, which stings our pride much less! But it also means that we probably won't get any results. And IF we do, it will take a lot longer time than it could if we had a plan of action.

There is a new white board up at Paradigm specifically for you to write your goal for the month up on. Make it public and take action for what you want. It's your goal, meaning you choose it. The only prerequisite for your goal is that it must be SMART...
Specific. Instead of "I want to Deadlift more", try "I want to increase my 5 rep DL to 135 lbs.
Measurable. "I want to eat more Paleo" is vague because there's no way to objectively measure it. "I want to eat 5 dinners a week that are completely Paleo", is a better choice.
Attainable. Make sure your goal is possible within a month's time frame. If you aren't sure, talk to a coach about where you are at with that skill currently, and, if needed, we will help you choose a short term goal to improve it.
Relevant. Only you can answer this part of the goal checklist: do you want it? Is it meaningful to you and your "big picture fitness"?
Time-bound. "I will accomplish this goal by Aug 31st".

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And now for the big news...WOD #1 for our Summer Throw-down! Involving all 4 members of the team, this WOD will last for exactly 5 minutes. You will need to decide as a team which station each athlete will be at for Part A, and which two athletes will use Rx weight for Part B.

Part A: One athlete will complete as many reps as possible for exactly 2.5 minutes. Each athlete will only participate at one of the following stations, with every station being occupied. Each athlete must complete at least one successful rep at their station for the team to progress to WOD #2.
1. Pull-ups Rx option only. Full range of motion - arm extension at the bottom and chin clearly above the bar at the top, kipping or strict.
2. Deadlift 185/135 lb only. Bar must contact ground and athlete must come to clear hip extension with shoulders behind the bar.
3. Medium Box Overs Every time over the box counts as a rep. You can jump, step, crawl...
4. Row for Calories Reps recorded will be calories accumulated, as seen exactly at the 2.5 min mark.

Part B: Immediately following Part A, all athletes will complete AMRAP of wall ball. Each team must have 2 Rx athletes (20/14) and 2 scaled athletes (12/8). Each rep must include a full squat, with the crease of the hip below the knee, and the ball must contact the target with the bottom line of the target being visible beneath the ball. If an athlete cannot complete any acceptable reps with the assigned weight, they will enter a zero for this portion.

If you have any questions regarding standards of movement or WOD structure, ask within your text groups!

The biggest obstacle to progression is often literally right in front of us: our very own ego. We all have one, and for vital reasons! But if we don't keep it under wraps, what should serve as self-preservation can turn into paralysis. The very thing that is supposed to define us, protect us, and drive us, can become the primary inhibitor to advancement.

In the CF setting, ego shows itself in different ways. For many people, it's the core reason they don't join..."ignorance is bliss", so to speak. For others, it manifests itself as an apathy towards goals or progress. It's easier to rationalize a stagnant state if you don't seemingly care. And then there's the well-known type that we see much too often- the prototype "alpha male" version that pushes us to lift more than we should, placing numerical results before form and quality. Our bench press number is a minute detail; the way we approach our bench press, the way we execute our bench press, and the way we perceive our bench press, complete the big picture.

All the work that we do in the gym culminates with the goal of becoming a more able person. It's SO much bigger than the number next to your name on the white board or the "Rx" check. I love watching PR's, but I really love seeing the ripple effect that fitness and CF has on people's lives...the stronger relationships, improved confidence, increased productivity, renewed excitement for goals and projects and life. Priorities at Paradigm include learning to move better, growing fitter and healthier, having fun, building community, and staying safe while doing it. Looking cool or keeping up images don't make the priority list...not by a long shot. CF will make you a better person, but only after it grossly exposes the reality of who you are, what you can do, and how you do it. Don't expect progress without facing reality head on - no time for fragile facades in this game, let's deal with the real!

Let your coach be your coach, and not your ego. Check it at the door...you can pick it back up after class if you like. And it might even be a bit tougher than when you left it, since you will progress more without it by your side!!

In the midst of a society where our youth is growing progressively unhealthier and more sedentary, our Paradigm Panthers are showing that they can and will be an exception. They have picked up new skills incredibly quickly and can really get work done. We can't keep them OFF the ropes and rings, and Burpees and Deadlifts don't even seem to phase them! Watching them gain confidence as they conquer their WOD's these past few months has been awesome! Some of the highlight PR's included rope climbs (to the 17 ft high ceiling!), pull-ups, and handstands. Favorites included broad jump tests, rowing (I'm serious...) and of course, water balloons!

Programming is varied just like our adult classes. Most sessions include a focus skill such as front squats or thrusters, and a gymnastics component. We first learn the skills without any added weight or objects. Once the kids are comfortable with the movements and are demonstrating solid form, small kettle bells, dumbbells, or med balls are sometimes used. We always have a WOD too - AMRAPs, obstacle courses, sprints, or even favorites like "Fran"! We finish up class with a game, like CF Dodgeball or med-ball musical chairs. The focus is on having fun while learning to move well.

Paradigm Panthers is wrapping up for the summer this week, and will have a short break before returning in the fall. Starting September 1st, Panthers will be held on Wednesdays @ 3:15pm and Saturdays @ 11am for kids ages 5-10 years old. Call or email for more info and get your little guys started on the right path this school year!

The Whole Life Challenge is going to be epic... I've had the chance to check out the parameters of this challenge, and I'm impressed with what's been put together. We are a part of an exclusive network of CrossFit Gyms called "The Tribe" that includes CF gyms from around the globe. This is a challenge that is being released to help your performance, your composition, your discipline, and more importantly, your habits. We are putting together a sweet prize package for the winner within our gym - but to be honest, anyone who gets involved is going to change their life in many ways. And... that's why its called the "Whole Life Challenge".

The challenge is designed to help people who need that extra push to get them over the hump of bad habits. There will be 3 main parameters by which we will measure the participant's success:

1. Body Composition
Each participant will have girth measurements taken of their arms, hips, waist, and thighs. This will be totaled into a one number girth measurement. The measurements will be repeated on Finals Day and scored for a percentage of improvement.

2. Performance
Each participant will take part in a 10-min AMRAP for reps, as a baseline workout when the Challenge begins. The workout will be repeated again at the end of the competition for a percentage of improvement.

3. Accountability
This is, arguably, the most important factor in this whole project. Each and every one of us can do incredible things when we put our minds to it... and being held accountable allows us to stay on track. This part of the Challenge will be measured a bit differently. You will have a total of 6 points to accumulate each day of the Challenge. These points are yours to score or lose. You will lose 1 point per violation of the nutritional guidelines, up to 3 points. The other 3 points are reserved for working out, mobilizing, and taking fish oil.

Your final score will be a combination of the change of measurements (25%), change in performance (25%), and your accountability score (50%).

A workout for the Challenge is any "active" effort - running, cycling, rollerblading, hiking, swimming, etc. You score 1 point per day you workout.
Mobility is scored for a cumulative of 10 min per day that you stretch (or foam roll). You score 1 point per day you stretch.
Fish Oil is simply determined by whether you took fish oil or not. There is no minimum for fish oil consumption per day, but the recommended intake is 100mg of DHA/EPA per 10# of bodyweight. For example, someone who weighs 200 lbs would consume a minimum of 2,000 mg of combined EPA/DHA.
Lastly, for the Nutrition portion, you may not consume;
- Grains/starches (corn, bread, pasta, rice, soy, potatoes, fries, pastries, etc.)
- Sugar (refined, artificial, or "natural")
- Dairy (Cheese, yogurt, milk)
- Alcohol, soda, juice
- Diet or processed food and drinks
You will lose 1 point per item consumed on this list, up to 3 points.

Each week we will also release a new challenge that participants can complete to catch up in points to the front runners, or can keep in the bag if you choose to indulge a bit.

OH... and you don't HAVE to be a Paradigm member to participate. Let me know if you guys have friends and family that need a little shove in the right direction as well!

Sign-ups begin on Aug 15th. Don't miss out...