Drum roll please…

And the winners are….

Brrrrummmm (that’s a drum sound)

Melanie Philips and Gabriel Caissie!

Melanie, always walking through the door with a grin on her face, and eager to improve, showed discipline by only succumbing to her craving on seven occasions. She managed to shave off 7 seconds from her 1km row, while adding 55 reps to her Intro workout. She also packed on 30 pounds to her CrossFit Total.

Gabriel, being new to the gym, was expected to show improvement, but no one expected this much. He took 4 seconds off his rowing time, increased his Intro workout by 70 reps and launched his CrossFit Total by 270 pounds! Even more impressive is that he didn’t have any cheats other than the delegated cheat meals per week.

Both Mel and Gabriel win a month membership at CrossFit Moncton for their outstanding performances.

Also, congrats to everyone who took the Challenge. It was not called “Paleo Walk-in-the-Park”. It was tough, so to those that stuck it out to the end, congratulations. I hope you all continue eating healthy and share your knowledge and experience with your friends and family.

3 rounds
30 Kettlebell Swings
20 Goblet Squats
10 Kettlebell Snatch (5 each arm)

Gerry running faster than light

29 thoughts on “Drum roll please…”

  1. Way to go challengers. Taking part in this was a huge accomplishment. Excellent work Gabriel and Mel. 🙂

  2. Great work to all the challengers! That sure is a difficult thing to go through – your body screams for the food that you’ve been eating your whole life, and it messes with your mind and willpower – so great job for sticking with it.

    I love the caption on today’s pic. 🙂

  3. WU x2
    Practiced Kettlebell moves

    3 Rounds @ 35#
    30 KBS
    20 Goblet Squats
    10 Kettlebell Snatch (5 each arm)

    Congrats Mel and Gabriel!

  4. To the 4:15 class, I will be running behind today. I will be there on time, but not early. Just a heads up.

  5. Congratulations Mel and Gabriel… and to all the participants who took on the challenge! Hopefully you’ve seen the benefits of it and can now make it part of your lifestyle!

  6. WU x 2

    Practice KB moves

    WOD with 53 lbs. kettlebell

    Time: 7:02

    This WOD kicked the %@*& out of me! Rest day tomorrow!

  7. Thanks everyone! 🙂 Congratulations Mel!
    Also a Big Congratulations to all who survived the Paleo Challenge. Hope the experience was a good one and you will all continue to follow it as much as possible.

  8. CFWU x2

    Practiced Kettlebell moves

    3 Rounds @ 35#
    30 KBS
    20 Goblet Squats
    10 Kettlebell Snatch (5 each arm)

    Time: 10:07
    Congrats Mel and Gabriel!

  9. Thanks everyone! I want to congratulate everyone who did the diet, changing years of eating habits is really hard. Hopefully everyone has formed some new healthier habits over the last 7 weeks. I’ll tell you a secret though, I had a chocolate chip cookie for the first time in 7 weeks today…and it was FANTASTIC! 🙂 That’s going to have to be a once in a time treat.

  10. CFWU X 2
    Practiced KBS.
    3 rounds of
    30 KBS (10 lb.)
    20 goblet squats
    10 kettle bell snatches
    time 6:54

  11. WU x 2
    Kettle Bell practice

    3 rnds @ 35#
    30 KBS
    20 Goblet Squats
    10 Kettle Bell Snatches (5 per arm)
    Time: high 8’s or low 9’s… my book’s in the car and I can’t remember.
    The KBS were better on my back then I thought. This fricken back… I feel like I’ve really fallen behind in my progress because of it.. but I have to respect it. It’s just a weird feeling feeling nervous about it.
    Great work 6:30 crew! Way to push to the end Marco!
    OH! Congrats Mel and Gab!

  12. WU x 2
    practice KB moves

    3 rnds with 30#
    30 KB Swings
    20 Goblet Squats
    10 KB Snatches (5 per arm)


  13. Warm up times 3 (3 strict pullups with yellow band, rest with green)

    Strength push press 5s (with clean for every set because I don’t own a rack)

    45×5, 55-60-65-70-75-80-85

    WOD 4 rounds of
    30 KBS 20#
    20 goblet squats
    10 KB snatches (5 each arm)

    Did 4 rounds because I felt guilty that I only own a 20 # KB…

    Time: 12:50 that was really hard on the grip and my left knee was bothering me during the squats… Good one though!

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