We have 45 people participating in our Paleo Challenge. That’s a gym PR! I’ve heard that ‘others’ consider this challenge too strict. They feel that it’s impossible to get a perfect score or to succeed. That is why it’s called a challenge. To push yourself. To see what you are capable of.

Isn’t that what we do in CrossFit every day? As a coach, I expect perfection. I want you to squat with your knees open, weight on the heels, chest up…perfect…every single time. If I let you slack, where’s the challenge? Where’s the improvement? You’ll never hear me say, “Oh, that wasn’t quite low enough, but it still counts”. I want YOUR very best and don’t expect anything less.

During the last food challenge, we had 5 people go from start to end without cheating ONCE. They showed me that it wasn’t challenging enough. That I needed to be more strict in what I expected. So, this challenge has a few more rigid guidelines. Why? To make you better. To show you that you ARE capable. To get the very best out of you. If I expect any less, I’m not worthy of being your coach.

To the Challengers, keep forging on. If you mess up on a day, brush it off and get right back on track. You’re doing amazing.

“You can’t half-step at anything. You have to give it your all. You don’t know who you’re setting the example for at that particular time or moment” Β – Skip Chase

3 rounds
7 Ring Rows
14 Burpees
21 Double Unders

Heather puts some big weight overhead
Heather puts some big weight overhead

83 thoughts on “Challenge”

  1. I can say with complete honesty that if you didn’t expect perfection every time, I wouldn’t strive for it as hard as I do. As strict as the Paleo challenge is, I’m thinking of taking it on next time around.

  2. love that post gave me fuel for the fire in this challenge they say a perfect score is impossible? hah bring it on we’ll see who’s laughing when this is over. And good luck to everyone else competing in the paleo challenge keep up the good work.

  3. Yes it is indeed challenging. Even if you don’t get the perfect score, you can still get a very very good score. At this time it’s only one week in, next thing you know energy will go up and workouts will feel different. Keep with it and good things will happen! I should know, I think this is my 4th participation.

  4. Very well said…after reading this it just gives me that extra push to beat the “impossible”. Thanks Kevin you are indeed a great coach and so happy I’m a part of CF Moncton.

  5. I have not done the challenge but have been living paleo for about 6 months. I’m not perfect but I strive to be everyday. If I do slip up I just get back at it the next day and don’t get down on myself about it.

    I have never felt better in my life than I do now and it is 80% paleo/20% crossfit. Sorry Kevin.;)

    Crossfit what brought me to paleo so that is some consolation.

    WU x 1
    1k row broken into 4 sets of 250 average pace of 1:46

    Double under practice

    WOD: RX’d in 6:33

    1. Same as you Jack, did the challenge over 2 years ago and Paleo it has been ever since. Was about 80/20 since then but now am more 95/5 or better since 2013.
      It is a daily challenge but it gets easier the longer you stick with it.

  6. I completely agree with everything you said. Tough things make us that much stronger. This will push me to where i want to be. πŸ™‚ Thanks coach I appreciate everything you do.

  7. Mobility WUx1

    Wall balls #20 x15 5 rounds

    Time: 6:36 RX

    Those Ring Rows are way harder then they look. Great working out with you today 8:30 crew!

      1. ring rows were not unbroken did the first 5 of the first round then after that i was down to 1-2 at a time lots of no reps gotta watch at the top that you actually hit or they don’t count. And for the wallballs i did have a minute or two of rest between sets so it wasn’t really hard only a few no reps though happy with that.

  8. Mobility

    WU X 2

    3 rounds
    7 Ring Rows (scaled)
    14 Burpees (round 2 & 3 the ugliest burpees you will ever see)
    21 Double Unders (scaled to 63 singles)

    Time 12:22

    400m Run.

  9. Mobility
    WU *2

    3 Rounds

    7 ring rows (scaled)
    14 burpees
    63 SUs (What a great motivator to get better at DUs!)

    9:26 (I think?)

  10. Discovering what challenges each of us individually is where the growth will happen. If it’s easy it’s likely time to move on and engage the thing that “scares the crap” out of us. (Not that I’m not cheering when there’s a kettlebell workout πŸ™‚ ) But growth, improvement, excellence all come from playing in the danger zone, and for me that’s taking time away from the box.

    Guilty confession – I’ve been at CFT for 2 1/2 years and while I’ve been pretty good at taking weekly rest days, I’ve never been gone for a whole week in spite of the fact that I’ve been told repeatedly I need a rest week every 6 months. That “scares the crap” out of me. To be clear, it has nothing to do with being addicted to CFT – quite the opposite – I’ve spent 2 1/2 years convinced that if I drift away for a even a week, I’ll never get back on the wagon. And I have 49 pre-crossfit years of experience that supports this paranoia.

    So my wod’s for the next week are to rest, relax, reboot, refresh and remain outside the box. My challenge is to return – and it’s the biggest challenge I’ve faced since I started. Hope to see you all next Tuesday πŸ™‚

    1. woohoo!!! Enjoy your week off Heather! You’ll see when you come back you’ll have a renewed energy to attack the wods. Will miss you this week but really happy you’re doing it.

    2. Good for you! You’ll see, one week off does the body good, with no ill effect performance wise. (Unless you eat crap,binge drink, and party every night)

      1. I think the technical term for that behaviour is “all inclusive resort” so I’m probably o.k. πŸ™‚

    3. Way to go, Heather. Nothing to worry about. You may not get a PR on your first day back, but you definitely won’t fall off the wagon after a week of rest. I promise πŸ™‚

    4. Totally looking forward to seeing you next week. You’re part of the reason I chose to go for the Paleo Challenge You told me nothing tastes better than a size 8. I want me a piece of that!!!! Enjoy the rest πŸ™‚

      1. So glad you’re doing the challenge – you’ll feel so much better, your results in the gym will improve AND your wardrobe will have to be replaced!! All around a great deal πŸ™‚

    5. We will miss you, but you have more than earned a week of rest. Don’t be paranoid about drifting. Not gonna happen. Have fun playing in your own little “danger zone” for the week. See you soon!!

  11. Mobility
    WU X 2

    WOD – 3 rounds
    7 Ring Rows (scaled to incline)
    14 Burpees
    21 Double Unders (scaled to 63 singles)

    Time 6:09

  12. WU x 1

    Practiced Power Snatch upto 125. Tried a couple of Squat Snatches between power snatches but they were ugly. Pat came to the rescue and I started from 65# and worked up to 135#, but the landing was still a little off @ 135.

    Regards to Kevin’s post, as any great challenge, comes great rewards. My first Paleo challenge in 2011 gave me enough of a lifestyle change that it carried me throughout the next year of eating and performing better. Wods were faster and easier, cheat meals were mainly on the weekends. However, slowly but surely there was more cheating and Wod performance was slipping. This challenge is the extra boost to a New Years Resolutions of getting back on track. For me it’s been 3 weeks of eating better and the results are starting to show. Keep it up Ladies and Gents, its well worth it.

  13. Mobility
    Wu x 2

    Deadlifts 5 rm to 160#

    3 rounds
    7 ring rows (mostly rx’d)
    14 burpees
    63 singles

  14. mobility
    wu x 2 add KBS 25,35
    strength – Push Jerk x 5
    45, 55, 60, 65, 70×1, 70

    WOD : 3 rounds
    scale – 7 Ring rows
    14 Burpees
    scale – 63 singles
    Time – 6:12
    cash out – back stretch, figure 4, Mackenzie push ups

  15. Strength: Push Press
    5x 65-75-80-85-95(4) – pr for reps. Thanks Lora and Kevin!

    WOD RX’d: 7:08

    Fun one!

    I’ve never done the ring rows from the box, holy those are difficult! Fun lunch time class – all girls! πŸ˜€

  16. I love, love, love today’s post, and I love what Kevin wrote about wanting the very best from you. I know I probably drive some of you crazy during wods insisting that you do a movement correctly, but if I’m bothering you to fix it, it’s because I believe you are capable of doing it perfectly and I want you to leave the gym feeling proud of what you did.. There’s not a lot to gain from doing a wod with half-assed or cheated reps, but there is from doing them well, and I want you to have those gains. It’s never about calling you out for doing it wrong, it’s just about guiding you to greatness… And 95% of the time, you can’t tell you’re doing it wrong until someone points it out (which is why I ask people to tell me if I’m not doing my own perfectly!)

    Last year at the Hopper, one of the judges was particularly strict with the movements…and there were a lot of complaints from the other gyms about it.. Maria’s heat was coming up and she had him, and I was a little nervous that he was going to no-rep the heck out of her too but she didn’t even get ONE. And I don’t think any of our other members did after that, either. And that’s thanks to the diligence and high standards of our coaches. (and of course, because she’s a great student and WANTS to do them well)

    ” To get the very best out of you. If I expect any less, I’m not worthy of being your coach.” – Coach Kevin.
    True story. I love it.

    1. Amanda, I truly appreciate it when you, and the other trainers, correct us… even though my face might not always show it :). Especially during a wod, fatigue sets in, and it is easy to slip and not even know it. I am grateful someone is there to catch me! I always re-do a rep if I was told “lower”, “full extension”, etc. It is part of the essence of Crossfit, and why it works. Going at this alone the breaks would be longer, the reps or rounds would probably shrink, and technique would suffer. So, thanks!

    2. One of things I’ve noticed when we have visitors from other CFT boxes is very often our coaches are calling their no-reps, and I have to admit I’m happy that excellence and perfection is a goal at CFTMoncton. It may be hokey but it’s true – practice makes permanent. I’d rather have it permanently perfect!

  17. Nooner class with the ladies (McDavid, you’re missing out, just sayin’)

    WU x 2
    Strength: shoulder press (x3)
    Nice sharing a bar with you Amanda

    WOD as Rx
    7 ring rows
    14 burpees
    21 double unders
    Time= 5:32

    Ring rows are tougher than they look. Got first round unbroken but couldn’t keep it up for rounds 2 and 3. Burpees and double unders gassed me quickly. Had that nice bloody taste in my throat and dealing with a little Fran cough now. Good times πŸ™‚

  18. Mobility
    WU x 2

    Strength: Push Press x 5

    3 rounds:
    7 Ring Rows (scaled)
    14 Burpees
    21 DUs (scaled to 63 singles)

    Time: 7:54

    Fun all-ladies class (and Kevin of course).

  19. Excellent post. Challenges need to be challenging. Otherwise, it’s not a challenge at all.

    As for coaches expectations, we don’t necessarily expect everybody to execute perfection 100% of the time. But we WILL point it out when you don’t. Think of it as a little push towards good results.

    Let’s say you do 20 pushups every day (which you do because it’s part of the warm up). If you never do them properly and settle for shitty looking pushups, you will probably get really good at doing shitty pushups. Bring that analogy to the Paleo Challenge. You might get a few bad days and cheat, but don’t let that break you and settle for the easy way. Strive for perfection and your results will likely be, well, perfect!

  20. Mobility
    WU x 2 – did both sets of pull-ups with bands. This is my first time ever.
    Strength Cleans x5
    105-115-125-135-140(only got 4 in πŸ™ )
    3 rounds
    7 Ring Rows (scaled)
    14 Burpees
    21 DU’s (scaled to 63 singles)
    Time: 7:16

    I love Kevin’s post today. Most of the time I think I am giving it my all and challenging myself however sometimes I need the encouragement of a coach to push further or to clean up how I am doing something so I can get to the next level. Nobody’s perfect!
    My high school rugby team starts training next week and I am will totally be quoting coach Kevin on wanting the best from my kids! Inspired πŸ™‚

  21. Thank for Kevin and coaches for wanting nothing but the best from us. I appreciate the corrections and the constant eyes on us. If my movements weren’t being called or corrected then we would have a problem πŸ™‚ I know there is always room for improvement!

  22. I tell anyone who asks me what I’m doing differently .I tell them I joined Crossfit Moncton where the coaches set me up for SUCCESS . πŸ™‚ And are teaching me a new way to live !!

  23. MOB – 2 min Speed Rope

    Strength Push Jerk x 5
    95, 135, 145, 155, 165

    3 rounds
    7 Ring Rows
    14 Burpees
    21 Double Unders

    Time 6:57Rx It was going great until the final round. I no rep’d myself three times on the final round of ring rows.

  24. Mobility
    WU x 2

    Strength: Cleans @ 5×35-40-45-50-55

    3 rounds
    – 7 Ring Rows (scaled)
    – 14 Burpees
    – 21 DUs (scaled to 63 singles)

    TIME = 12:12

    Thanks for the encouragement, everyone!

  25. Mobility
    WU X 2
    Strength: Shoulder Press @ 5 X 50, 55, 60, 65, 70

    3 Rounds
    – 7 Ring Rows
    – 14 Burpess
    – 21 DU (scaled 63 singles)… Goal be able to do DU in a WOD

    As for today’s post… LOVED IT!!! As a teacher, I always expect nothing but the best from my students as well as myself. I love what Crossfit has taught me! Everyday, I learn something new, coaches are constantly giving tips on how to improve and the whole concept of our strengh/WOD’s/mobility is about self-improving. When talking to my kids about how to overcome their difficulties (academic/social) I relate the way they feel to the way I feel when I’m at crossfit. I explain how they have personal best and their goal is to maintain that goal and build confidence and strategies to work at it and set new personal bests! I wouldn’t want anything less from you coaches than to push us all to do our very best! As for the challenge, I LOVE it! As you said, it’s a challenge. Loosing a point for one bite makes me think twice before taking the bite… is it worth it? Thanks for all your time and support each day coaches! YOU are awesome!!!

  26. Mobility
    WU x 2
    Strength : Push Press x 5

    WOD Rx – 4:03?

    Fun race Mario, Marie-no and Corinna! Loved it! πŸ™‚

    Great job 6:45 ! Everyone did really well on this one wow!

    Heavy snatches Gab! You’re gonna do awesome at the beatdown bro!

      1. My 1 RM was 145, which is about 7-10# over BW.. Pretty sure my 1RM is slightly higher as my 5 rep PR on this has been 140 for 2 rotations.

        …and yes, next time, Face off!!! πŸ™‚

  27. @ Home (noon)

    Mob + Quick WU
    EMOTM 5 mins Push-ups = 76 (-5 PR) … (17-17-17-17-8)
    EMOTM 5 mins Air Squats = 150 (30-30-30-30-30) holy burn… 150 reps / 4m44

    @ CFM (6h45)

    Mob + WUx1
    Member Challenge 20 Rev. Burpees = 52.34s
    EMOTM 5 mins Backsquats 185# = 25 (5-5-5-5-5)

    WOD Rx = 4:01

    Man… so close… just need to gun it even more on burpees and sub 4 is mine! Broke ring rows 4-3, 3-4, and 3-2-2… no rep’d once on the very last one. Nice race Eric, even though I had no idea where you were at, I was chasing Marie-No every round at burpees, thanks for that! Awesome work 5h45 and 6h45 !!

  28. Mobility
    WU X 2
    Strength: Front Squats: 30-30-35-40-45

    3 Rounds
    – 7 Ring Rows
    – 14 Burpess
    – 21 DU (scaled 63 singles)

    This was harder then I thought it would be for me, so I’m pretty happy with my time! πŸ™‚
    Great job everyone!

    About the post today, I would rather have a coach that is strict then one that lets me slack off. If I’m doing something wrong I like to know what to do to make it better πŸ™‚ Its important to know the good techniques, not only to spare injury but to have better results and improvement. If I wouldn’t give 100% in a WOD, I would feel like I didn’t have a good workout and wouldn’t be proud of my results. Thanks to all the coaches here helping me improve my techniques and pushing me every day that I’m at the gym! πŸ™‚

  29. Chantal Guerette

    WU x 2
    Strength : Push Jerks
    5 x 50-60-70-75-75
    3 rounds of
    – 7 Ring Rows
    – 14 Burpees
    – 21 DU
    Time : 6:36
    I really struggled with my DUs today… I have about 5 or 6 swollen huge red lines on my bum hahaha ! Ohhh joy of Crossfit πŸ˜›

  30. WU X 2
    cleans x5

    3 rounds
    7 Ring Rows (scaled)
    14 Burpees
    21 Double Unders (scaled to 63 singles)

    Time 6:38

  31. WU x 1

    Strength: Worked on Power Snatches


    WOD: 3 Rounds: RX

    7 ring rows
    14 burpees
    21 double under’s

    Time: 5:32

    Ring rows were a challenge for me!

    Great comments today! I love being a Cross Fit coach and after reading all the diverse insights, I am reminded why I love coaching and working out with each and everyone of you!

  32. mobility
    WU x 2 ( skipped pull ups)

    Lacrosse ball and DU practice managed to get 3 twice


    3 rds
    7 ring dips
    14 burpees
    21 Double under’s (scaled to 63 singles)

    time 7.51

    About the post : I’m thank full for all the coaches at CFM, you guys are always there to help with technique or weights and encouragement.

    Thanks coaches!

  33. Look at all the comments. And it wasn’t even a Friday QOD!

    Thanks for your feedback. Myself and the other coaches will continue to do our very best to get the very best out of you.

  34. Love all the comments today!!

    And keep up the great work on the paleo challenge, you’re doing AWESOME!!!

  35. I can only sum up my response to the post today by saying that if I didn’t want to be challenged or corrected/no-repped I would be a member of a globo-gym. Thank you to all the coaches for the dedication and effort they put in to making sure we give our best.

  36. mob
    WU x 2

    Back squat x 5 (no knee braces today, light weights, felt awesome and thanks for the tip on foot postion being too narrow Kevin it help alot and felt much better after)
    45-95-135-135-145 (only 4 as took my first major tumble with a bar, came about cause I sit in the bottom of the squat for a count of two and wiggle my toes to get a “good” feeling and to help increase range of motion, the wiggle turned into an “oh oh” moment as started to go backward, tried to bail but hard to do from that low squat position so bar slid down my back to the ground.. lesson here? don’t wiggle your freaking toes at the bottom!! lol..)

    ring row (did great on these till the very last rep, 4 attempts later πŸ™‚
    14 burpees
    63 singles

    great wod and great job 4:15 class

  37. WUx2

    Worked on Squat Snatch to 115
    Failed on 125. Will need to power snatch due to darn wrist.

    Practice doing 1 round of Beatdown WOD #1
    Should be OK, I found the 100ft OHWL gas me but I had just finished the snatches minutes prior.

    Great job evening peeps!

  38. Mobility
    WU x 2
    Push Jerk
    95,125,135,135,145 x 5


    7 Ring Rows
    14 Burpees
    21 DU’s New PR on DU now at 12 YEAH!!!!!

    Time:7:50 RX

  39. Mobility
    WU x 2 I did knees to elbows instead of sit-ups, actually got my knees to elbows each time for the first time.

    Strength: Back Squat 45-55-65-75-80

    3 rounds

    7 ring rows (scaled)
    14 Burpees (have to get better at these)
    21 DU’s PR on DU at 13

    Time: 6:58

  40. Also, had a blast doing cartwheels with everyone. Was really interesting to try the opposite side. Haven’t done a cartwheel since I think I was 12.

  41. mobility
    wu x 2
    strength – front squats x 5
    135, 155, 185, 205×4

    WOD ; 3 rounds
    7 Ring rows
    14 Burpees
    5 DU & 45 singles
    Time = 6:42

  42. Did this on Jan. 31 change for change

    3 rounds:
    7 burpees
    14 Ring rows (Not parallel)
    21 Double unders

    Time: 8:07

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