Final day of the CrossFit & Paleo Challenge – Well Done Everybody!

CrossFit Auckland WOD

A. Benchmark Testing “Baseline”

For time:

  • Row 500m
  • 40 Air Squats
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Pull-ups

NOTE: All participants in the February CrossFit & Paleo Challenge must have a judge scrutinising and counting reps. Compare to FEBRUARY 1, 2013.

B. Weightlifting

  • SN 80% x 1 x 10, rest 60sec

Base percentage off Monday, FEBRUARY 25, 2013.

Post results to comments.


Benchmark Testing “Baseline”
For time:

  • Row 500m
  • 40 Air Squats
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Pull-ups

NOTE: All participants in the February CrossFit & Paleo Challenge must have a judge scrutinising and counting reps. Compare to FEBRUARY 1, 2013.

Post results to comments.

Have you made your Under Armour Order yet?

Come on in and try on the gear. Order forms and pricing are sitting on reception. (Orders Close Today!)

By |2018-08-27T12:59:38+00:00February 28th, 2013|Daily Workouts|53 Comments


  1. Catherine McClymont February 28, 2013 at 6:11 am - Reply

    did anyone go home last Friday with an extra weightlifting strap in their bags. I bought new straps on Friday took them to they box and lost one, not even used them yet. I would appreciate if you could just check your bags to see if you have it. They are Adidas black straps. Thank you guys

  2. mtlion February 28, 2013 at 7:11 am - Reply

    Have you made your Under Armour Order yet?

    Come on in and try on the gear. Order forms and pricing are sitting on reception.

    Fellas if you need shorts or T’s – order now. CFAK can be screen printed on your gear for only $5 extra.

    Order is being made to UA tomorrow.

  3. CraigF February 28, 2013 at 7:40 am - Reply

    Baseline Retest Done!

    5:44 previously 6:13 so 29 Second improvement.

    I took it easier on the rower as this is where I gassed it last time and struggled but I was only 1 second slower (1:40 – 1:41)

    Squats felt good, and sit-ups. Push-ups felt better but my Pull-ups took a while on the blue band.

    Felt a lot better this time and could probably go harder but I tend to pace myself out of habit.

    Missed XLR8 but my heels enjoyed the rest. 🙂

    • Bokke February 28, 2013 at 8:26 am - Reply

      BOOM! Well done Craig 🙂

  4. Andy February 28, 2013 at 8:15 am - Reply

    4:44 today vs 4:12 last time. 🙁

    Faster off the rower (1:39 vs 1:47 last time) and Squats and sit-ups seemed faster but was slower with the pull ups this time around.

    Not sure what happened this morning as start of the week has been going so well. Perhaps the two triple sess’s Mon/tue and/or poor sleep the last two nights as re coming back to bite me. Yesterday’s recovery article perhaps is well timed with the open right around the corner…and/or i stuffed up recording the test on 1 Feb.

    Congrats to those finishing the CrossFit & Paleo Challenge and made significant gains. I’ve definitely noticed a difference (except this morning ha ha)

  5. catherine February 28, 2013 at 8:16 am - Reply

    24 seconds shaved, same row time?! –
    Stupid pull ups are my down fall.

  6. Des February 28, 2013 at 8:23 am - Reply

    Wow Cat, 24 secs is awesome!
    I shaved off 17 secs but added 3 secs to my row, WTF! Next time I will set the rower to 8 as I was rowing on setting 5 and this was way too fast but that’s what I started on so now I know.

    I plan to keep up the paleo nutirition at home mostly, but with the introduction of a few indulgences ie. cold beer! Yum. It’s been great and my team are awesome and have seen some great results. I’ll post my measurements once they are done tomorrow.

    Thanks h2 and the rest of my team for the support xx. I’m not able to make it to the box tomorrow but will hopefully be at browns bay for the final mega WOD this Saturday.

    • mtlion February 28, 2013 at 11:07 am - Reply

      About 6 is usually the right damper for women (5-6). 7-8 for fellas.

      • Monica Cunningahm February 28, 2013 at 1:26 pm - Reply

        Ahhhh… so I should have it on 10 heh…

        • KAZ February 28, 2013 at 7:55 pm - Reply


          mine is! 🙂

  7. Sammy February 28, 2013 at 8:45 am - Reply

    Baseline Retest:
    Time: 4.44min, 5sec faster than previous. Row was slower.

    Ran out of time for Snatch.

  8. Heidi February 28, 2013 at 8:47 am - Reply

    Time: 6.04min

  9. Aska February 28, 2013 at 8:48 am - Reply

    17 sec slower this time 🙁 Row was exactly the same (1:58), but i think i did unbroken pull ups last time whereas this time i came off 3 times. Would like to try this baseline again in 3-4 weeks time in the afternoon to see if it makes a difference from doing it in the morning…

    Pretty gutted, but on the bright side the 1.6km runs at Tues XLR8 over Feb has shown a increase in performance with a PR of 5:28 on Tuesday 🙂

    Awesome Job CC, Cat and Sammy and everyone else who beat their previous baselines!

    • CraigF February 28, 2013 at 9:45 am - Reply

      I think you and Andy overtrained this week! Do you guys taper before the open starts?

      • Alex Porter February 28, 2013 at 12:46 pm - Reply

        It’s not over-training, it’s over-reaching. Slightly different but with some similarities.

        You guys aren’t supposed to be doing triple days though!

        There will be a slight volume de-load next week, but no reduction in intensity. There is no “taper” in traditional conventional sense.

        We wonder if the data is accurate though… You’re definitely fitter now than at Feb 1.

        • CraigF February 28, 2013 at 1:30 pm - Reply

          Cool, understand over-reaching now thanks to google! Might have to try that after my run event.

          Julie had an increase and was faster off the rower, she is starting to wonder if the correct start time was noted as it wasn’t a zeroed clock ie I started at 21 minutes into the testing. Possibly some people noted the minute before? Just a suggestion…

        • Aska February 28, 2013 at 2:11 pm - Reply

          I know, slap on the hand for doing the triple on Tues (forgot and just couldnt resist the 400m Run + KB combo!). “Listen (and remember!) what Coach says” will be the motto going forward! Have to say im not 100% sure Feb 1st data was accurate – esp since squats/situps/push ups felt good and i did feel like i was flying through it this morning, until i saw the clock! Def Fitter and guessing lighter (scales will tell tomorrow). Was bummed out this morning, but have “regrouped” now 🙂

        • mtlion February 28, 2013 at 3:29 pm - Reply

          Both Andy and Asuka think they may have recorded their baseline 1 results incorrectly. Agree with you Alex, their WOD performance has been through the roof of late.

  10. Janelle February 28, 2013 at 9:54 am - Reply

    Well done Asuka good attitude mate. I too would like to do this in another 4 weeks, i’ll be your buddy Asuka, lets get a date locked in 🙂

    I missed out on this test when i was at the sevens, and then after having 7 days off with the flu, i came into one of the open gym sessions wanting a blow out. Last time was 5.05. Was slow on the squats but everything else was ok.
    Today I was 3 secs slower unfortunately. Trimmed 2 secs off my rower at 1.56. Squats were awesome, everything felt good but the pull ups. Felt weak, no strength, bounced off bar 4 times – stink one ow!!!!!! hahaha Next time.

    Congrats to everyone on there PB’s and for those who didn’t there is always another time. You all did so well with the paleo challenge. There are noticeably alot of strong bodies around to wooohooo

  11. Amanda February 28, 2013 at 9:55 am - Reply

    wasnt to happy with my result 1st Feb was 5.51 today was 5.49
    so i bet my time but my push ups and pull ups were shocking today really annoyed me had no power or anthing in my arms at all haha had a wee sulk lolz so my mission is to get them better and im super keen like aska to re do it in a couple of weeks : )
    well done to everyone who did the challenge and bet ur time u guys rock hopefully it wasnt to much of a shock and you can stay on paleo : ) xxx

  12. Bokke February 28, 2013 at 10:59 am - Reply

    BOOM haha PR yesssss 4 weeks without a PR is like coffee without milk YUKKY
    4:47 with a compressed spine and back spasms.
    Thanks Buzz for yelling at me

    • BenBen February 28, 2013 at 12:53 pm - Reply

      Haha, I like it Boxy! Good job on the PR 🙂 Your cappuccinos are right around the corner

    • KAZ February 28, 2013 at 8:00 pm - Reply

      Yeahhhh booiiiii!!! Go Bokke!

  13. KAZ February 28, 2013 at 11:09 am - Reply


    I can’t remember my scores, they’re on the board (7min+ then, 6min+ now) but I know for sure that I shaved 38 secs off my old score. Row was 2 secs slower, and like Craig, got munted on the rower first time around so I paced myself this time. Did my squats unbroken last time, but this time they weren’t! (weird for me!), but significantly better on situps, pushups and pullups. Spent less time catching my breath as well – shorter breaks and faster turnarounds helped the new score.

    Yes, last day of paleo, but I’m carrying on 🙂 Well done to everyone today, especially those that did the challenge – special shoutout to my team (with the awesome Antoinette as Team Lead!). Couldn’t have asked for a better leader, and in fact, couldn’t have asked for a better team! Respect to you guys for the motivation, tough love, suggestions, tips, and overall support during this whole time! love love!

    • Bokke February 28, 2013 at 11:18 am - Reply

      Yes that is a 38sec shaved off your previous time Kaz 🙂
      7:21 prev and today 6:43 YOUR ROCK 🙂

    • catherine February 28, 2013 at 12:56 pm - Reply

      Wicked Kaz 38 seconds off is great

    • KAZ February 28, 2013 at 8:03 pm - Reply

      Chur ladies! You both did well today too — AWESOME!!!

  14. mtlion February 28, 2013 at 11:15 am - Reply

    We had a full house for the baseline test this morning. Sorry folks that we missed out on the snatch.

    I just want to say a huge congrats on the improvements. I felt stink afterwards that bell ringing for didn’t occur to me. I feel like I robbed you of bell ringing glory … haha. 🙂

    Don’t forget to write your PRs on the PR board if you’re in again.

    Interesting, a few of you mentioned that you felt like you gamed it a bit and held back on the row, or the overall pace to make sure you didn’t gass-out. Always remember that fitness tests are like competition mode … they are here to test your ability to push to the dark place as much as your bodies physical ability. I think the 5:45am re-test was the most chilled out fitness test I’ve taken for a while. Maybe I should have pulled out one of the WOD fathers epic speeches! lol

    A few of you were ill or injured this week 🙁 If you want to hit the re-test on Mon or Tues, let us know and we’ll see what we can do.

    • Courdy February 28, 2013 at 2:06 pm - Reply

      I’d be keen to try it out Lisa! Both times this has been on I’ve had Toastmasters in the morning and Touch in the arvos :(. Would like to see how my time compares to how it use to be at the old box when we did it for Paleo challenge last year (only thing to compare it too). Let me know if that is doable!

      Woop woop awesome to hear everyone’s PBs today. My familia rocks!

  15. Sarah Laycock February 28, 2013 at 11:19 am - Reply

    Log appreciation society meeting minutes:
    3km route, google maps, coffee stop, online shopping and 150 thrusters
    Teams of four
    Girls vs boys
    Girls came second
    Daniella (sp?) completed her first log run
    XLR8 – there is nothing like it 🙂
    What was our time again…?

  16. BenBen February 28, 2013 at 12:49 pm - Reply

    A) Re-test 5:00. That’s 46s faster than 28 days ago. The row was 2s faster at 1:52 today.
    B) 1×10 SN at 35kg.

    Mmmmm paleo 🙂

  17. Jo G February 28, 2013 at 1:31 pm - Reply

    I had a different baseline WOD set for me at the start so I could participate with my hip injury:

    50 ball slams
    40 back extensions
    30 ab crunches
    20 push ups
    10 pull ups

    First time was 6:32 – today 4:54 – WooHoo!!!! 1.38 off my time. I also managed 7 pull ups with the grey band (final three were ring rows) compared to 3 pull ups/7 ring rows last time 🙂

  18. Monica Cunningahm February 28, 2013 at 1:36 pm - Reply

    28 days ago did it in 7:50… seems ridiculously long time, but there it is. Stuffed myself over by about 20 seconds because I’d had the WILD notion that I’d to unassisted pullups HAH… Had to go find a red band nearby after 3 failed goes…

    This time went much better…

    Had the red band set up all ready, and like some of the others, played the game better on my row, by not pouring all my nitro into the first 200m… finished the row at 1:47 this time (from 1:43 before) but felt like the rest of the test went great… unbroken squats and crunches, pushups done much smarter too, and pullups waaaaaaaaaaaaaaaaaaaaay better haha…

    Overall time 5:56
    1:54 improvement.

    Thanks Jules and Tila xoxox

    • Monica Cunningahm February 28, 2013 at 1:38 pm - Reply

      Was all woozy and shakey and dizzy during the snatches so only worked up to 35kg and did a few sets… Last one I had to crouch down afterwards because I couldn’t see and Irish’s feedback was becoming white noise hahahaha….

      Called it a day there 😛

    • Pikachu February 28, 2013 at 10:59 pm - Reply

      OMG 1:54 faster! awesome hot pant! u become “fast & furious” now! FYMF!!!

  19. Lauren February 28, 2013 at 4:16 pm - Reply

    Baseline….. 5.51 today shaved off 1.45 since Feb 1st STOKED!
    3rd time on PR board in a week 🙂

    Well done Jo, awesome result for you!

    • Jo G February 28, 2013 at 4:52 pm - Reply

      You did great too Lauren – well done! 3rd time on the board for me this week as well – woop woop!

      • mtlion February 28, 2013 at 8:59 pm - Reply


  20. mtlion February 28, 2013 at 4:26 pm - Reply


    There’s an opportunity tomorrow (Friday) at 2:15pm if anyone needs to do the baseline re-test due to illness or other. We have a couple of parents just arrived home from school camp coming in if you want to join them.

  21. CC February 28, 2013 at 4:43 pm - Reply

    Baseline Test… I think i posted the wrong times on my last baseline blog:

    Row 2:12
    Total time: 7:06

    Row 2:03
    Total Time: 6:42

    LESS 24 SECONDS yeeeeeeeeeehhhhhhhh. Actually so stoked. Rocking the badassery.

  22. Karen M February 28, 2013 at 6:13 pm - Reply

    Taking one for the team….exhausted after 5 days away for school so baseline tomorrow…but just remembered about bonus points for the team so my 8 year old has smoked me in 21/15/9 of burpees/sit ups/push ups. My time 8:07 and the 8 year old 7:03. Crawling into bed very soon.

  23. danny February 28, 2013 at 6:36 pm - Reply

    Haven’t done the baseline retest yet as that is tomorrow’s treat.
    Wod today was take 43 twelve year olds on a three km run followed by 30m bear crawls, 2 rounds of 15 burpees, 20 situps, 10 push ups (x 2 for me as I had 2 groups to get through!) followed by 30m crab crawls. No time as I had to wait for the slower group haha. all of this was along the beach at Raglan at 7.30am this morning. Needless to say the bus trip home was very quite apparently! Absolutely buggered now so off to bed!

  24. Andy February 28, 2013 at 7:43 pm - Reply

    Battle PT: Ivan the terrible…26:17. Woop first one I’ve completed

  25. Aska February 28, 2013 at 7:58 pm - Reply

    Battle PT: Ivan the Terrible – 50, 40, 30, 20, 10. 90sec skipping by n per round. Lunges, push ups, sit ups. 27:59. Abs are gonna be sore tomorrow! So lucky I’m taking tomorrow as a rest day 🙂

  26. Caleb February 28, 2013 at 8:44 pm - Reply

    Baseline – subbed pull ups for ring rows. 4:16
    subbed snatchs for BS @110kg

  27. mtlion February 28, 2013 at 9:07 pm - Reply

    WOW what a day! There’s something really special about fitness test days.

    Big FYMF to the evening crew. I decided to add the pep talk into my spiel tonight and boy did we see everyone go off! You da best!

    Thanks for putting it all out there today everyone who attended WODs and QuickFit, the PR bell has been ringing off the hook. 🙂

    Congratulations to the CrossFit & Paleo Challenge people, final sleep tonight. Rest well. I can’t wait to collect all the results and see you all Tuesday night for the big group meet.

    Good Night Familia

  28. Jer February 28, 2013 at 9:08 pm - Reply

    Even though I wasn’t doing the paleo challenge, I ate strictly vegan for most of the month (apart from the holiday) and cut out excess sugar.

    Feb 1st baseline: 6:17 row 2min+ ish?
    Feb 28th baseline: 5:23 row 1:59
    pushups to knees and red band pull-ups (managed to get pull-ups without a band this month 🙂 woohoo, 10 after all the rest would have been a major effort tho!)

  29. Garth February 28, 2013 at 10:22 pm - Reply

    Didn’t do the first baseline test and had to alter this one due to shoulder, still tough though!

    Thanks for the encouragement Janelle!

    Grill Baseline
    500m row
    40 squats
    30 sit ups
    20 box jumps – 24″
    10 deficit ring row

    • Garth February 28, 2013 at 11:11 pm - Reply

      That’s Ghill base line, not grill!
      Love predictive text 🙂

  30. Pikachu February 28, 2013 at 10:56 pm - Reply

    Base-line test:

    32 second faster! FYMF! Set up for everything but someone take away my squat-ball (arghh), miss out a few seconds to get another ball (appro. 4-6 seconds). To be honest i haven’t give my all tonight, could have boost myself more!

    Although 16 seconds slower in row! but manage to unbroken 10 pulls-up (green bang). Feel much much stronger & faster in air-squats and sits-up!!!!

    Botties dance for Asuka’s team! and whole-heartedly thank CFAK introduce me to crossfit & paleo! What the true healthy-lifestyle and fitness! Wish i knew about this earlier but hey its never too late! I definitely feel much healthier & happier & stronger, and i was surprise to receive many compliment from my friends – even from the one who against paleo!!! (crazy huh?!)

    Definitely i’ll keep paleo-ing but with 80/20 rules coz its good to have naughty weekends 😛 haha

  31. Catherine McClymont March 1, 2013 at 8:05 am - Reply

    The final day of the paelo challenge. I had a fantastic month. did more WODs than I have ever done lost weight 3.5kg, lost cm, 18.5 in total and bettered my base line test. last time it was 8.07 this time 7.16 that is 71 seconds better. It did nearly kill me though. the row was slower for some reason I felt like I was going like a bat out of hell but last time I did 2.07 and this time I did 2.22. I think I was not making long strokes. Thanks to Pikachu for counting my reps and cheering me on, you are fantastic babe, and such fun to be around. Thanks to AP for checkin on me after the WOD to make sure I was still breathing. As always what would we do without the fantastic coaches we have at CFAK.

    I am definitely going to keep going with the strict paleo for at least another couple of months.

    • Pikachu March 1, 2013 at 10:37 am - Reply

      Awesome Cat! U definitely killed it, im so proud of u! And love our booties-fi5! 😛 haha

  32. Brett March 1, 2013 at 11:35 am - Reply

    Baseline 4.17 3 seconds slower but have been sick this week so happy as I gave it everything I had

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