Reform to Perform Winter Challenge 13.1


Why go Paleo?

We started eating the Paleo way about 2.5 million years ago until about 10,000 years ago when we drastically changed our diets due to the cultivation of grains and legumes. That is not much time for evolution to catch up with us, i.e. our bodies are still used to eating the way we used to: a diet of  meat, vegetables, fruits, and some nuts and seeds.

10,000 years is not a lot of time. Out of 2.5 million years is equivalent to a little under 2 months of a 40 year old man’s life, or .4% of his life – so not very much at all!!  Switching from our evolutionary diet of animal products, veggies and fruit to a diet full of grains and legumes results in health and vitality plummeting.

In the last 10,000 years, we have replaced wholesome, clean vegetation and animal foods with a high carbohydrate, low nutrient, highly toxic chemically loaded diet and we as a result a lot has happened to us, our bones are osteoporotic, we have higher cancer, obesity and diabetes rates than ever before, an alarming incidence of heart disease, inflammation of all kinds, skin problems and more.  But we can reverse that, we can be healthy and full of vitality and boundless energy again, we can prevent disease and illness. What steps can we take?

Try the CFD Reform to Perform Winter Challenge, starting January 12th 2013. That is a Saturday, and we will be kicking if off with a group information session about Paleo led by Ian and Lynda and how we can learn more about Paleo, it’s benefits and support eachother throughout the Challenge. To name a few of the benefits of Paleo; increased energy levels, clearer skin, clearer thinking, lose that fat around the middle that just will not budge, reverse and prevent illness and disease.

It is entirely optional, but we can take before and after photographs and measurements so that you can see for yourself that Paleo works, even though you WILL feel the benefits very quickly!!

Email to secure your spot on the Challenge!!

Workouts for the week


Eight sets of:
Back Squat x 2-3 reps @ 30X1
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters 60/40
6 Pull-Ups
9 Kettlebell Swings 32/24
Level 2 – 50/30 , 24/16
Level 1 – 40/20 , 16/12


Max vertical jump
AMRAP Double Unders in 1 min
no rest, right into
AMRAP in 9 minutes:
10 Power Cleans 45/32.5
10 Bar Facing Burpees (jumping over the bar)
You’ll have two scores – total Double Unders + total reps from the second part. You will also have a “judge” who counts for you!
Level 2- 35/25
Level 1 – 30/20

Four sets of:
Push Press x 3-5 reps
Rest 2 minutes
15-20 TTB or WTD sit ups
Rest 2 minutes




7 Minute AMRAP
2 Muscle-ups
2 Deadlifts 150/100kg
Level 3 – 125/75, 1 muscle-up
Level 2 100/60, 4ctb/dips for muscles ups
Level 1 60/40, sub 6 pushups/dips for muscle ups
In 7 minutes complete
1000m row
and in the remaining time
Thrusters – 35/20
2 scores: 1. row time 2. Burpees

Workout of the Day
Three sets for max reps of:
60 seconds of Wall Ball Shots -10/6kg
60 seconds of Rest
60 seconds of Power Cleans 60/40kg or kb swings
60 seconds of Rest
60 seconds of Box Jumps 24/20
60 seconds of Rest
60 seconds of Shoulder to Overhead 40/30kg
60 seconds of Rest
60 seconds of Burpees
120 seconds of Rest
Eight sets of:
20 seconds of Hollow Rocks
10 seconds of Rest

Custom goals
Unknown partner WOD
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