2022 Spring Paragon

Mar 15, 2022 | Program Cycles

2022 Spring Paragon

Mar 15, 2022 | Program Cycles

Paragon is for our people who love CrossFit, high-intensity workouts, and/or get bored of workouts easily. All the variety, all the strength training, Olympic Weightlifting, kipping gymnastics, bodybuilding, and conditioning.

New Training Cycles Begin Every 6 Weeks for Paragon:

The Quick & Dirty About Paragon:

  • 60-75 min workouts
  • 4 lift days a week
  • Optional 5th day (hop in a class at your gym, hit a 3rd upper body day, or hit an Olympic Weightlifting session)

This Program is For Those:

  • coming from a CrossFit/functional fitness background/group fitness classes
  • who love high-intensity exercise, a high heart rate, and getting sweaty
  • who get bored of workouts easily and love variety in their workouts
  • who love Olympic weightlifting, strength training, and kipping gymnastics movements
  • who are feeling burnt out and want to workout in a way that gives them the best of all worlds: a great body comp, constantly varied workouts, and also workouts that leave them feeling GREAT

Equipment Required: 

  • Barbell, dumbbells, squat rack, bench, way to do cardio (rower, bike, ski erg, jump rope…)

Programming Includes:

  • Compound lifts, bodybuilding, Olympic Weightlifting, kipping gymnastics, conditioning and metcons

The Program That Started It All:

Paragon is the OG workout program that started it all. Although you have access to a variety of amazing programs from us present day, the first year we were in business, Paragon was actually the only program we offered.

Back in 2017, I was coming back from shoulder surgery, year of under-eating and over-training, and feeling pretty beat down and burnt out on high-intensity exercise. My health and hormones were a mess, and I was also pretty unhappy with how my physique and body composition looked (given how time I spent working out and how much time I spent tracking my macros and weighing/measuring my food ).

When Bryan and I started working together, I still wanted to lift heavy and obviously still wanted to have fun… but I wanted to find a more sustainable way to workout and live life so that I could feel great, look great, and not chronically feel broken and beatdown. And thus: Paragon was born. When I starting feeling great and looking amazing, we knew we were onto something and had to share it with the world (:

Definitely no argument from Bryan or I, CrossFit and group fitness classes can be super fun. I have so much love for the sport between competing at CrossFit Regionals in 2016, years of coaching for CrossFit Gymnastics Seminar Staff, and years of coaching and managing multiple gyms. Bryan actually still owns CrossFit Pacific Beach and has quite the tenure in the space – between owning a gym, coaching and programming for years, and also taking multiple individuals and teams to Regionals and the CrossFit Games.

But not all CrossFit Gyms and CrossFit programming are created equal. And your gym may or may not have your specific goals or desires in mind. There’s typically a divide in the CrossFit community, as there’s those who aim to train and perform at the competitive level and utilize CrossFit as a sport.. and then there’s more of the general population where we see a variety of goals: wanting to lose weight, gain muscle and hit lift PR’s, find a better body composition, improve health and cardiovascular health, and so on.

Programming for workouts is up to the gym or community owner, so programming and workouts can vary greatly gym-to-gym. There’s also very minimal requirements to be a CrossFit affiliate owner, as the owner simply has to attend a weekend-long certification known as the CrossFit L1. There’s no requirement for continuing education – though certainly we obviously hope coaches and gym owners strive to soak up as much information and educational courses and certifications as possible.

All this to say: there’s really great workouts being programmed at CrossFit Gyms… and equal parts not to so much. So the programming at your gym may or may not align with your goals, it may or may not be good programming, and/or the programming may not be backed by the latest science and research available.

You could think of our Paragon program as of our twist/our take on functional fitness & what we wish workouts looked like for those with no desire to compete at a high level. Most people want the best of all worlds: to feel great, to lose body fat, to gain muscle and see lift PR’s, and most importantly — to have fun. So we made a program (that’s evidence-based and backed by science) that could accomplish just that.

Paragon encompasses:

  • Lots of strength training and foundational lifts (squats, deadlifts, bench, pull-ups, etc)
  • Lots and lots of bodybuilding and accessory work (to help you look d*mn good)
  • Lots of tempo work and single arm/single leg work so we’re hitting all the big and little muscle groups, correcting strength imbalances between sides of the body, and hopefully helping keep injuries at bay
  • Some kipping gymnastics and functional fitness movements (KB Swings, DB Snatches, Turkish Get-ups…)
  • Most days end with some sort of conditioning, HIIT, or metcon-like pieces… but we put emphasis on quality movement and moving well with intention (moreso than what you might see in the industry of people working out for time and lifting as fast as humanly possible, redlining yourself for reps, etc. We don’t want you to end your workouts rolling around the floor. We want you to work hard, move well, and leave the gym feeling amazing)

Sample Days from Paragon:
*In our app, movements have links to movement videos and our Youtube channel
Lower Body Day:

A. Hip Thrust OR Kas Glute Bridge
2-3 warm-up sets

10 Reps heavy
Rest 45-60s
20 Reps moderate
Rest 45-60s
30 Reps lighter

B. (Weighted) Hip Extensions
(45-degree or GHD)
Reps 15-12-10
Increase effort/weight each set

C. 3 Rounds:
SPRINT each round, 1 min rest after each round

10 Hang Squat Cleans
15 V-ups (ADV with medball)
20 Reps Skater Plyos
25 Burpee Toe Touches
Rest 1 min

D. One Round (12 min cap):

30 Heels Elevated Goblet Squats
100 Jump Rope
30 Cal Row (~2-3 min cardio)
100 Walking Lunges (no weight)
30 Cal Bike (~2-3 min cardio)

Upper Body Day:
A. Hang Power Clean and Press/Jerk
2-4 warm-up sets
1 work set of 8-10 Reps
Rest 2-3 min
5 sets:
3 Reps At top of each minute
(same weight as 8-10 rep set)

B. 5 minute EMOM:
Pull-ups x Max Reps in 20 sec
(Rest remaining 40 sec)

C. 4 minute EMOM:
Wide Bentover DB Rows x 8-12 Reps

D. 4 Rounds:
First 2 rounds warm-up
Final 2 rounds challenging

Flat DB Bench Press x 8-12 Reps
Hang Power Snatch x 5-10 Reps
DB Lateral Raises x 12-15 Reps (no loss of tension at bottom)
Rest 2-3 min

E. Bodyweight Tricep Extensions
(elevate bar to make easier)

One tough set of 12+ Reps
Rest 30s
Repeat tough set
(goal for 50-60% of reps)
Rest 30s
One final tough set
(goal for 40-50% of reps)

What Members Are Saying About Our Much-Adored Paragon Program:

“A year ago, a friend first introduced me to Paragon. Coming off years of CrossFit, not really taking rest days, and definitely not eating enough food, my body definitely needed the change and it felt so good to slow down. I was building out my home gym and working out from my garage, but wanted to continue still getting strong, obviously still have fun, but do a better job of taking care of my body rather than keep running myself into the floor.

And of course wanted to continue looking strong and athletic! Prior to Paragon, I was doing CrossFit 5x/week, also lifting 3x/week, mayyyybe getting 1 rest day (if any) per week, and eating ~2,100 calories. I’m still working out 5 days a week via Paragon, but now getting 2 total rest days per week and also happily eating ~2,600 calories a day. I’ve gained so much muscle and never looked stronger or more athletic!

But the real transformation has definitely been the internal growth and mindset changes: understanding why my body needs more rest, why my body needs (and deserves more food), and so on. One of the best things about Paragon is also that there is literally a training cycle and program for everyone —  whether you just wanna get strong, want time for other training pursuits, are on time restraints or want more of a hybrid training set up. Don’t like one cycle or decide to change up your goals? Thank you Paragon for changing my life!” — Natalie Garber

“Coming from CrossFit, I wasn’t so sure about following a more bodybuilding-focused program. However, I tried Paragon and it was way more than just that and I’m so glad I made the leap!

I was always under the impression that bodybuilding was boring, and these workouts have been anything but! The bodybuilding and strength training portions taught me to slow down and improve the quality of my movement. There are also still things like EMOM’s and AMRAP’s in the workouts that just plain FUN!

I’m not dying and crushing my soul every workout (like I used to), but I’m getting stronger, having fun, and also now focusing on more quality quality movement. I no longer have chronic hip pain any longer, and I still have energy afterward to play with my kids. It’s been a transition mentally, but one that I’m absolutely grateful for. Thanks Paragon!” — Kati Hammons

New Training Cycles Begin Every 6 Weeks for Paragon.