Tuesday 02122013

  • There will be no classes this Saturday due to the Whole Life Challenge!
  • Registrations for the Whole Life Challenge is live!  This will be an EPIC challenge that will guarantee amazing results!  Starts Feb 16th and will run for 8 weeks, you don’t want to miss out on this opportunity!  Follow this Link to register, Non CFP members are welcome to this challenge as well! 
  • The Super Friends Throwdown is on February 23rd starting at 9 am.  Teams of 4 battling it out through 5 plus events guarantees that this is going to be fun and crazy Throwdown.  Teams must register before January 28th to get a t-shirt for the event.  Limited to 12 teams, follow this link to register
Susan Kian
Susan Kian


A1.  Back Squat – 3 x 8

A2.  Pull-overs – 1 x 20

B1.  Ring Rows – 2 x 10

B2.  Lunges – 2 x 10

C.  4 rounds

2 Min AMRAPs

6 x Burpees

12 x Russian Swings

Rest 1 Min after each round


A1.  Take 15 minutes to work up to a heavy 5 rep Squat

A2.  Pull-overs – 1 x 20

B.  EMOM – 6 Minutes

10 x T2B

10 x Walking Lunges

C.  4 Rounds

2 Min AMRAPs

6 x Burpees

12 x Russian Swings (Heavy)

Rest 1 Min after each round


A1.  Back Squat – 1 x 20 Rep (-35lb – 5 Rep Max)

A2.  Pull-overs – 1 x 20

B.  EMOM – 6 Minutes

5 x T2B

10 x Wallballs @ 25lb/14lb 

C.  4 Rounds 

2 Min AMRAPs 

6 x Lateral Burpee Box Jumps 20inch 

6 x Deadlifts @ 225lb/185lb 

Rest 1 Min after each round 

Optional Accessory 


Bar Muscle-ups – 5 x 2 

Handstand walks – 10 minutes to practice 

Whole Life Challenge!! 

Kessa Pre - WLC
Kessa Pre – WLC

-Kessa Reasnor

A Paleo challenge? Why would I want to do that? That sounds terrible. My diet is pretty good already… That sounds like a lot of work… I’m too busy and don’t have time for that… I can do it on my own…

These were basically my thought’s when I first heard about the Whole Life Challenge that was starting last fall. Initially I had no intentions of doing it. Then, I had a thought… If what I’ve always done isn’t working… it’s time to try something new. So, with a lot of optimism and support from CFP, I took on the challenge. To say it changed my life is a massive understatement. I can’t tell you how much this challenge will change your life forever. I could write a book about it… I won’t… But, I could.

It is so much more than a “Paleo challenge”. Just as its title explains, it really is a whole life challenge; not one part of my life wasn’t impacted for the better after those 8 weeks. That being said, there is a huge focus on your diet. Before the challenge I followed Paleo about 50% of the time. Now I am at 95% and I would rather skip a meal then have to eat things that make my body sick. And trust me, I was a bread, sugar, carb-o-holic beforehand. If I can change, believe me, you can change too. Your body wants this from you! Before the challenge I counted calories and used all kinds of sugar substitutes and cut calorie corners anyway I could. But, for the Challenge, I decided I would change that too. I would not count a single calorie… Instead, I would follow the Paleo rules, eat when I was hungry, consume appropriate portions, and see what happened. I wish I could put into words how much better I felt physically and mentally. I will never count another calorie as long as I live. I am so passionate about the principles and concept of the Challenge because of how powerful the changes in your life can be.

I learned a lot about myself and my potential during the Challenge. I learned that I wanted more from life… I don’t want to settle for ordinary health because I can get it through the drive-thru. I want real, healthy, spirited, meaning filled life. Through the WLC, I realized I need to nurture each part of my life in order to do that.

Results. Incredible results. The most valuable of them being how I felt physically and mentally, I can’t explain how different I am now. There were also some measureable results as well.  Like losing 18 pounds and 20 some inches I think (I can’t remember exactly). I had definition and physical features I did not even know existed on my body!

Now all of this being sad, since the challenge has ended, I have not been perfect. I still have things I struggle with and keep me humble. But, I am ready for another challenge. I have new goals and have learned from my experience during the previous challenge and am ready to apply this to the coming 8 weeks. Won’t you join me??

Kessa - Post WLC
Kessa – Post WLC




19 Responses
  1. Jenn frank

    A1. 165 5 rep max bs. Failed at 175.
    A2. Done
    B. done t2e
    C. 2+2 2+3 2+3 2+4 yellow kb

    Yuck! Sweaty mess again!

  2. Jessi

    A1. 3×8 85,105,115 (last set wasn’t pretty)
    A2. 1×20 35#
    EMOM x6mins
    B1. Ring Rows 10
    B2. Lunges 10
    C. 2,2,1+11,2 (1.5 pd)

  3. Staci Vinz

    A1. @ 150#
    A2. @ 35#
    B. Done (16#wb)
    C. 2-2-2-2+4 (burpee Box jumps)
    100 Russian twists with 25# plate

  4. Meredith

    Oly class 7×1 @ 75-80 lbs, 7×1 @ 105, 3×5 BS 125, 135, 145,

    pullovers @ 35lbs

    6min EMOM 5 t2b 10 14lb wall ball

    lateral burpees+ 1.5 pood russian swings
    2+2, 1+16, 1+12, 2

    First time in a long time that I haven’t felt dead before wednesday.

  5. Bryan

    A – only up to 225# no bumper plates at the firehouse 🙁 but we do now have a C2 Rower and an AbMat. Coming soon, medicine ball and better pullup bar.
    A2 – w/ 45#
    B – Done
    C – 2, 2, 2, 2 dogged it and didn’t do additional burpees each round with 10-15 sec remaining before the minute rest.

  6. Susan kian

    Did sport and struggled. Could not get to two rounds for any of them. I like back squats. Oly was good but I was over thinking and forgot everything I ever knew about the clean. I still haven’t figured out how to feel powerful when I am back on my heels…. My knees feel wobbly and weak. I keep wanting to just jump straight up…one of these days I will figure it out…