NEWS

GOLD STAR CLUB- AUGUST!
We had 18 people attend 20 or more classes in August! And a few that missed by just 1 visit, I bet they can make it happen in September!   Cameron Smith- 34 visits Jenny Balko- 27 visits Kim Hayes- 24 visits Bea Omondi- 24 visits James Omondi- 24 visits Maira Gonzalez- 23 visits Garrott Nalle- 23 visits Erica Clark- 22 visits Brandon Burleson- 22 visits Diana Smith- 22 visits Shannon Galyean- 22 visits Nathan Lashaway- 21 visits Desirae Quijada- 21 visits Carrie Penney- 21 visits Kendra Hendrick- 21 visits Kyle Galyean- 20 visits Erika Barrios- 20 visits Dustin Wimmer- 20 visits   Congrats to all of these members for their consistent attendance!! As we begin the school year, let's ditch any excuses we've been using and schedule that gym time- and hold ourselves to it! It should be a priority, a plan, a routine. It should  not be an afterthought ;-)

BACK TO SCHOOL SPECIAL!!!
Curious about CrossFit? Just moved to Lubbock and looking for a box? Take advantage of this great Back to School special: One month of unlimited classes for just $49! After that, our college student rate is just $85/month for unlimited classes, NO CONTRACT!! And for a limited time, we will extend the student rate to all teachers/professors! There's no better time to start CrossFit than right now! Come in and see us, or email melissa@crossfitpaladin.com for more information. Offer expires 9/2/17, don't miss out!   *New members only. $49 for the first month, after that the monthly rate is $85 ($25 savings per month off our regular month-to-month rate!)  

GOLD STAR CLUB- JULY!
We decreased the number of visits to qualify for Gold Star status in July to 15 due to limited class times, and we had a bunch of you make it (and a few of you still qualified under the standard 20 visits)! Diana Smith- 21 visits Mikela Bryant**- 20 visits (and all the weeks prego!) Jenny Balko- 20 visits Kyle Galyean- 19 visits Shannon Galyean- 18 visits Shane Bryant**- 18 visits Nathan Lashaway**- 18 visits Cameron Smith**- 17 visits Hollie Stanton**- 17 visits Kim Hayes- 17 visits Erika Barrios**- 17 visits Dustin Wimmer**- 17 visits Desirae Quijada- 16 visits Maira Gonzalez- 16 visits Anthony Barrios- 15 visits Justin Kime**- 15 visits Brandon Burleson- 15 visits   Those with ** by their name qualified for Gold Star Plus by logging at least 4 of the At Home or At the Gym workouts on Beyond the Whiteboard that we programmed during the week we were gone! Great job to all, way to put in work!          

GOLD STAR CLUB- JUNE!
Time to recognize all the members that managed to find a way to get to the gym at least 20 times in a month! Way to make it happen!   Stephanie Fisher- 27 visits Brandon Burleson- 23 visits Kim Hayes- 22 visits Arley Bonin- 22 visits Kendra Hendrick- 22 visits Erica Clark- 21 visits Nathan Lashaway- 21 visits Tasia Arnold- 20 visits Cameron Smith- 20 visits Diana Smith- 20 visits   Congrats to you all! Side note: since we will have a week of limited class times in July, the Gold Star Club requirement will be 15 visits. We will also have a Gold Star Plus recognition for those that get 15 visits AND log at least 4 of the Home WODs on Beyond The Whiteboard that we will program between July 19th and 25th!

PALADIN FUEL PROGRAM FOR NUTRITION AND PERFORMANCE
Are you ready to make a change?? There are a lot of components to a good training/fitness program. One of the most important, yet most often overlooked is a solid nutrition plan. Many of us just plan to "work off" whatever we eat, or feel as if we eat "pretty clean, for the most part". The problem with this thinking is that in the "work it off" model, it just simply is a bad strategy for meeting your fitness and wellness goals. Junk in = junk out (in the form of energy, workout performance, and body composition). The problem with the "eating clean, for the most part" strategy is that there are many variables and if you aren't tracking then you really have no idea what/how much you are eating. Which brings us to another big issue: how much should I eat to support my exercise? There is a ton of advice out there on these subjects, and it can get very confusing.   But fear not! We have developed a nutrition program to help our members reach their goals, and it's called Paladin Fuel. We know there is a serious need for guidance in this area, so we have developed this program!   The goal of Paladin Fuel is to provide individualized nutrition guidance and accountability in a way that is sustainable, effective, and uncomplicated. But don't confuse that for easy and effortless. You will need to commit to the program in order to see and feel the results that you are looking for.   This is different than challenges that we've done in the past in several ways. Instead of being given a list of "good" and "bad" foods, most foods will be on the table, so to speak (but higher quality food=higher quality results!). -You will be given individualized targets, based on your personal factors, for overall calorie consumption and macro nutrients, and these targets will depend on your goals. For example, someone who's top priority is better performance (you know- faster, stronger, more stamina, etc) and perhaps would like to lose 5-10 pounds in the process will have a different daily target than someone of similar size but who's top priority is to lose 20+ pounds. -You will be checked on daily to monitor your progress and adherence to the program. #accountability -Your targets will be adjusted every few weeks based on progress. -You will have the ability to ask any and all questions about what/when/how to eat. -You will have access to a "support group" with other members where tips, recipes, and probably some laughs will be shared.   Sound like something you are interested in? Ask yourself if you're willing to agree to the following: -Follow the program, regardless of circumstances. No Excuses. -Weigh/measure and log every single bit of food and drink that you consume. -Be accountable EVERY DAY by sending your logs in daily.   It should be noted that due to the nature of this program, we are only able to accept 6 members at any given time. We will place you on a wait list if we are full at your time of inquiry.   We have been testing it for a few months now on several different subjects with different goals, and we're seeing great results!   The cost of the program is $299 for 3 months. If you feel a shorter term is more appropriate, we also have an 8 week program for $219.* If this sounds like something you are interested in, email melissa@crossfitpaladin.com It will be first committed, first on the program, so don't delay! *The payments can be split into monthly payments and paid for over the course of the program, but the first payment is due at the time the program begins, and any remaining payments will be billed each month on or around the same day. If not paid in full at start of program, autopay must be set up using a credit/debit card. The payments can be split into as many months as you are signing up for, ex.- 3 month program can be split into 3 payments (2 x $100, 1 x $99), the 8 week can be split into 2 payments of $109.50.  

GOLD STAR CLUB- MAY!
May flew by and was very busy for many of us, but we had a good number of members manage to attain the super status of Gold Star Club!   Jenny Balko- 25 visits Brandon Burleson- 23 visits Desirae Quijada- 22 visits Cameron Smith- 22 visits Justin Kime- 22 visits Diana Smith- 21 visits Shannon Galyean- 21 visits Yessie Foster- 20 visits   Congrats to you all for getting it done!

GOLD STAR ATTENDANCE CLUB- APRIL!
Here are April's Gold Star Attendance club members (remember, if you have 20 visits or more in the month, you are awarded Gold Star status)! Cameron Smith- 24 visits Jenny Balko- 23 visits Brandon Burleson- 22 visits Desirae Quijada- 21 visits Mikela Bryant- 21 visits Shannon Galyean- 21 visits Kyle Galyean- 20 visits   Congrats to these men and women for finding a way to get those workouts in! Consistency pays off!   Side note- make sure to sign in for class, either using the app on your phone or the iPad on the bookshelf once you get here. If you have any trouble, let the coach know. It will probably increase your odds of making the club if you are signed in for class...

GOLD STAR ATTENDANCE- MARCH
March attendance was a little off due to the Open and whatnot (and not everybody signed in when they came to do the Open workout during group times), but we still had a good number of people get to or beyond that 20 visit mark, and several new Paladins made it! Congrats to you!!! Gold Star for March: Garrott Nalle-  29 visits Kyle Galyean-  24 visits Diana Smith-  24 visits Erica Clark-  23 visits Kendra Hendrick- 23 visits Stephanie Fisher-  22 visits Shannon Galyean-  22 visits Brandon Burleson-  22 visits Cameron Smith-  21 visits Carrie Penney-  21 visits Arley Bonin-  20 visits Nathan Lashaway- 20 visits Jenny Balko- 20 visits   Great job, guys!! Remember, be sure to check in every time you come to workout! Multiple visits in a day count, as long as they are separate visits (come to a morning class and evening class=2 visits, come to 4:30p and stay through the 5:30 and even 6:30p=1 visit)

2017 OPEN- COMPLETE!
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The 2017 Open has come to an end. It was another great year, with tons of memorable moments and awesome Pr's! - This year we had 47 athletes sign up, although one athlete found out he would be having knee surgery pretty much at the start of the Open so that took him out of most of it (yes, just a couple weeks after having surgery, John completed 17.4- Rx...). Out of the 47 that signed up, 21 were Open rookies. That's amazing! 21 people went ahead and jumped in to the crazy, fun, extremely challenging thing that is the Open. That takes guts, so give yourself a pat on the back if you were one of them! - My favorite part of the Open is a toss up between seeing people do things they didn't think possible, and seeing the way the members in our gym come together and have a good time every week. We hope to keep the Friday night get-togethers going, at least on a monthly basis, so be on the lookout for that in the future. - One thing I've been meaning to put a spotlight on is the tremendous improvement on 16.4/17.4. Here are some numbers based strictly on those that participated in the Open in 2016 and 2017: 15 Pr's, plus an additional 6 Rx Pr's (meaning last year they did the scaled version, this year they were able to do the Rx version). A total of 251 more reps were completed this year (only counting those that did the same version last year and this year, and even factoring in negative reps for those that didn't do quite as well this year)! The Pr's include: Justin Turner- 47 reps, Audrey- 36 reps, Jesse- 33 reps,  Veronica- 31 reps, Chris Key- 21 reps, Brandon- 19 reps, Travis- 17 reps, Kevan- 15 reps, Kyle- 15 reps (#twinzies), Jasper- 13 reps, Melissa- 10 reps, Cameron- 9 reps, Sarah- 8 reps, Israel- 5 reps, Yessie- 4 reps, Keith- scaled to Rx, Jenny- scaled to Rx (and only a few reps away from her scaled score...), Jessica- scaled to Rx, Crystal- scaled to Rx, Diana S- scaled to Rx, and Hollie- scaled to Rx. We also need an honorable mention for Michelle- she was within 12 reps of her score from 16.4, even after going through a pregnancy and giving birth to her first child in the time between 16.4 and 17.4. Simply amazing! - Our annual in-house team competition seems to get better every year, and this year's champs were the crew from Tight Butts & Sweaty Nut(s)! They had great performance points each week, but what really put them ahead in the end was the fact that they had a lot of bonus points, everything from multiple Spirit Points winners, referrals,  MVP, and Perseverance AF individual winners. So big congrats to everyone on that team: Jesse, Crystal, Justin T, Michelle, Mikela, Shane, Addison, Kevan, Israel, Paul, and Kyle!! - Once again, we really need to thank everyone for making the Open so much fun! Thanks to everyone that was able to help out in one way or another, we could not do it without you! The Open wouldn't be what it is without our wonderful community, and we just can't express how thankful we are to have you all as part of it! - Congrats on another great year, 2018 Open training starts now!

LURONG RESOLUTION CHALLENGE RESULTS
In January, we had 36 members sign up for the 5 week long Lurong Living Nutrition Challenge. The challenge consists of nutrition, exercise, and lifestyle components and challenges participants to learn and adopt healthier habits. As a team, CrossFit Paladin ended up 7th place overall nationwide, and 1st place in Texas! This is due to the commitment and hard work on the part of our participants, so give yourselves a pat on the back! Our top members overall were as follows: Men:                                                                                    1st place-  Cameron Smith 2nd place- Addison Gott 3rd place- Brandon Burleson Women: 1st place- Jenny Balko 2nd place- Susie DeLeon 3rd place- Teri Arnold   Please congratulate these members when you see them! It took a lot of dedication and hard work to get these amazing results! Keep up the great work, guys!!   And just for fun, here are the numbers that we as a team lost: 238 inches            145 pounds Pretty crazy! So good job to everyone who finished this thing out!

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