PALEO CHALLENGE- Ok, so here it is. This was NOT an easy decision by any means. Every single person made improvements, but the winners of our first Paleo Challenge are:

Male - Luke Clifford

Female - Belen Garcia

Runners Up - Rich Dzien and Jamie Dennison

I know it's said all the time with things like this, but seriously, this was not easy (hence why its taken so long for the result!)

Not only are we ecstatic with the progress you all made with body composition, but with your results in the gym. We have definately noticed a step up in intensity since the turn of the year, so well done for that!!

For anyone new to these concepts, the paleo challenge is not primarily about aesthetics. The rapid loss of body fat and change in composition are merely an added bonus. The MAIN reason we have asked you to do this, is to move you towards wellness. Something that the overwhelming majority of this country are not even close too. Exercise alone will not make you well. The combination of the correct diet and exercise will. The two should not be mutually exclusive.

Congratulations to all of you. With these results, imagine where you could be this time next year!

BEFORE AND AFTER PICTURES NOW IN TESTIMONIALS

Wednesday 10th March

Results from Tuesday's classes

Strength - 5RM Deadlift

Met-Con - 5 rounds of 15 Hang Squat Cleans (60/40kg), 30 Press ups

Luke - 18:41 (40kg)

Tom - 21:11 (40kg)

Mark - 21:20 (30kg)

James - 21:17 (40kg)

Jenny - 13:11 (25kg)

Paul - 13:30 (40kg)

Sal - 14:57 (30kg)

Jeremy - 23:49 (30kg)

Scott - 19:26 (30kg)

Tuesday 9th March

Please note that due to the CrossFit Games Sectionals, the Box will be closed Friday 19th March in the evening and Saturday 20th March.

Results from Monday's classes

Workout - "Helen" - 3 Rounds of Run 400m, 21 Swings (24/16), 12 Pull Ups

Scotty - as Rx'd - 10:19

Megan - scaled to 12kg, green band - 12:03

Bex - scaled to green band - 11:21

Julie - scaled to 12kg, green band - 13:15

Chris - scaled to 20kg, green band - 13:14

Sal - scaled to 20kg - 12:45

Angelo - as Rx'd - 9:21

Creeky - rowed 400m - 11:55

Tom - as Rx'd - 10:48

Scott - scaled to 16kg - 12:07

Luke H - as Rx'd - 12:04

Mark - scaled to 20kg - 12:20

Belen - scaled to green band - 14:11

Jez - scaled to green band, 20kg - 11:25

Mark - scaled to green band, 20kg - 12:12

Luke C - as Rx'd - 11:49

Russel - row 250m, 8kg swings - 19:30

Rich - as Rx'd - 14:40

Emma - scaled to 12kg, green band - 14:13

Evan - as Rx'd - 9:14 (NEW GYM RECORD!)

Chesca - as Rx'd - 13:16

Jenny M - as Rx'd - 14:04

Jamie - as Rx'd - 13:04

Fantastic effort from everyone last night, was great to see so many do this as Rx'd. Congratulations to first Scotty in the morning who got the new members record, then to Angelo who came in and beat it 2 hours later AND then to Evan who managed to take it off Ang by 7 seconds!! Great night all round.

*Also well done to Luke Hanham who also joined the muscle up club last night. The fact that 3 of you have managed to get one within the last week, just goes to show the progress your all making :)

Sunday 7th March

Saturday 6th March

Results from Friday's classes

5 Rounds of 40 Double Unders, 15 KB Front Squats (20/16), 12 Kne's

(all did 80 skips per round unless stated)

Friday 5th March

Results from Thursdays classes

Strength - Press 3-3-3-3-3-3-3

Met-con - Amrap 10minutes of : 3 Pull-Ups, 6 Clapping Press Ups, 9 Kettlebell Sumo Deadlift High Pull.

Mark - 50kg Press

Tom - 60kg Press and 8 Rounds + 1 Push Up

Andy - 60kg Press and 7 Rounds + 6 Press Ups (scaled)

Greg - 42.5kg Press and 9 Rounds + 1 Push up (scaled)

Uanfind - 22.5kg Press and 8 Rounds + 4 Press Ups (Scaled)

James - 57.5kg Press and 9 Rounds + 4 Press ups

Chesca - 32.5kg Press and 9 Rounds + 3 Push ups

Luke - 50kg Press and 7 Rounds + 6 SDHP

Rich - 42.5kg Press and 9 Rounds (scaled press ups)

Mark - 40kg Press and 8 Rounds (Scaled)

Apologies if I have got any of those wrong, the board wasn't very clear with the results.

Thursday 4th March

Results from Wednesday

WOD - 8 x 400m runs (90 sec rest between)

Record TOTAL time minus the last 90 secs rest

Scotty - 19:56

Andy - 25:26

Chris - 25:40

Sal - 24:29

Oli - 21:14

Mark - 22:33

Megan - 25:03

Gouldy - 26:09

Eamsey - 21:45

David - 28:05

Julie - 28:00

Russel - row 200m - 19:17

Ed - 21:38

Jenny - 22:44

Wednesday 3rd February

Watch this space for Paleo results and PICTURES!!!

Results from Tuesday nights classes

WOD - 3 Rounds of 25 Burpees, 100 Squats, 30 Kb Swings (24kg/16kg)

Andrew - scaled to 100/75/50 squats, 12kg - 18:19

Mags - scaled to 100/75/50 squats, 12kg - 18:48

Luke - as Rx'd - 24:06

James - as Rx'd - 23:25

Tom - as Rx'd - 23:25

Mark - 20kg - 24:49

Greg - scaled to 100/75/50 squats, 20kg - 22:51

Sonnie - scaled to 100/50/25 squats, 16kg - 18:55

Jenny - scaled to 100/75/50, 12kg - 16:31

Chesca - as Rx'd - 17:59

Jeremy - scaled to 100/50/25 squats, 20kg - 25:44

*A BIG CONGRATULATIONS TO JAMES AND MARK ROGERS WHO MANAGED TO GET THEIR FIRST EVER MUSCLE UP LAST NIGHT. AFTER SPENDING HALF AN HOUR GOING THROUGH PROGRESSIONS, THEY KNOCKED THEM OUT WITH WHAT LOOKED LIKE RELATIVE EASE. WELL DONE TO YOU BOTH!*

Workout from 2/3/10 - 25 Burpees, 100 Squats, 30 Swings - 3 rounds

Tuesday 2nd February

Results from Mondays classes

WOD - "Jackie" - 1000m row, 50 Thrusters (20kg), 30 Pull-ups

Scotty - as Rx'd - 9:29

Bex - green band, 15kg - 9:35

Andy - jumping pull-ups - 11:00

Julie - green band, 15kg - 11:57

Chris - green band - 11:29

Sal - as Rx'd - 10:24

Luke - as Rx'd - 9:50

Eamsey - as Rx'd - 7:30 (NEW GYM RECORD)

Greg - pink bad - 8:45

Tom - as Rx'd - 10:59

Uanfind - green band, 15kg -12:27

Creeky - as Rx'd - 7:43

Megan - green band - 10:34

Evan - as Rx'd - 7:49

Rich - as Rx'd - 9:44

Russel - 500m row - 12:55

Jeremy - green band - 12:00

Mark - green band - 12:29

A big well done to Tom for nailing his kipping pull-ups last night. Its great to see so many of you starting to pick up the movement and do more workouts as Rx'd!

Sunday 28th February

Results from Saturday:

WOD - Overhead Squat 1-1-1-1-1

           Front Squat 1-1-1-1-1

           Back Squat 1-1-1-1-1

Uanfind - 27.5kg/50kg/62.5kg

Greg - 50kg/85kg/95kg

Chesca - 42.5kg/70kg/87.5kg

Evan - 67.5kg/90kg/115kg

Luke - 77.5kg/90kg/120kg

Scotty - 55kg/85kg/100kg

Paleo Challenge - Well done to everyone who participated in our first Paleo Challenge. The after pictures are AMAZING for everyone. We will be picking the winners over the next couple of days, and will announce the results as soon as a decision is made.

I hope after following Paleo for the last 7 weeks, you have managed to change habits of a lifetime and you will continue to persue a paleo way of life (with a cheeky beer or muffin as a treat ;) )

The purpose of this challenge was not for a "quick fix" or "crash weight loss", it was about longevity and installing good habits for the rest of your life. No one is asking you to be super strict with every meal (although it would be friggin' awesome if you were), or with everything you eat, BUT if you can follow a primal diet for 80-90% of what you eat, optimum health will be assured.

I heard a good quote not so long ago. which I belive to be true;

"The further you move away from natural, the closer you move towards disease"

Finally, with permission, we would love to put the before and after pictures on our testimonials page. If any of you are interested in writing a little testimonial aswell, we would really appreciate it. I really do think they will serve as great motivation as to what can be achieved when you combine solid nutrition with exercise!

Adam

Saturday 27th February

Results from Friday's classes

5 Rounds

1 min max wall ball

1 min max ring pull-ups /ring rows

Run 400m

(All ring rows unless stated)

Scotty - pull-ups - 185 reps

bex - 244 reps

Andy - 170 reps

Sal - 136 reps

Julie - 156 reps

Luke - pull-ups - 120 reps

Eamsey - pull-ups - 200 reps

Gouldy - 159 reps

Jenny - 244 reps

Tom - pull-ups - 153 reps

Chesca - 279 reps

Evan - pull-ups - 161 reps

Rich - 146 reps

Russ - 162 reps

Friday 26th February

Results from Thursday nights classes

Workout - 4 Rounds of: 50 OH Walking lunges (20kg/10kg),

                                      50 Sit Ups