We’re so excited for everyone to participate in the 2017 fitness and nutrition challenge! This year’s challenge has been designed to be simple enough for everyone to participate, and for everyone to see results over the next several weeks. It’s a $10 buy-in (pay by January 15) and the winner wins the cash. There will be prizes for 2nd and 3rd place too. No need to worry about men vs. women – you’re competing against yourself, so everyone starts on equal ground regardless of current ability. The challenge begins January 9, and will run through March 6.
For the fitness, there are three components: strength, endurance, and sprint. For nutrition, you are awarded points on a daily basis. You can earn up to three points every day. We’ll provide a way for you to report your points on a weekly basis.
Log your food = 1 point. You can use ANY food tracking system you want, but you have to log your food. My Fitness Pal, paper and pencil, spreadsheet, whatever. Logging food = 1 point.
Eat clean = 1 point. Whatever your diet choice (paleo, macros, calorie counting, gluten free, whatever), you have to eat clean. This typically means no sugar, no deep-fried fast food, etc. There are no real hard or fast rules here = if you know it’s not healthy, then you don’t get a point for that day.
Drink 1 oz of water for every pound of body weight and track it = 1 point.
Likely, you noticed this challenge requires a great deal of honor. Your success depends on your effort and your honor. Here’s two things that will help tip the contest in your favor if the contest is close:
Take your own before and after pics on your phone. You might not see much change on the scale, but it’s highly likely you’ll see small changes in your physique or how your clothes fit. Pictures will prove this to you and the coaches. You can share your pics if you win, but it’s not required.
Go and get the Dexa Body Scan done. You can use HSA/FSA money to pay for it! You’ll learn how much body fat you have, how much your bones weigh, and how the fat on your body is distributed on your frame. It’s incredibly insightful.
You can use data from these two sources to make your win case to the coaches. The winner will be determined by the number of points won in the nutrition challenge (up to three points per day), the improvements in the fitness challenges, and coach discretion – and data from your pictures and Dexa Body scan. Neither photos nor the body scan is required in order to participate in the challenge. You only have to track your daily nutrition points (we’ll provide a way to report your points on a weekly basis). We’ll record the fitness challenge numbers on the board at the gym.
For the fitness portion, you’ll choose 3 lifts to perform. Select from clean, clean and jerk, snatch, overhead squat, back squat, bench press, deadlift, and shoulder to overhead. This is the strength portion of the challenge.
You’ll also complete 1 of 2 endurance WODs and 2 of 3 sprint WODs. You can choose the WODs, and you can also modify the WODs as needed, but you’ll want to do the same WOD at the beginning and the end of the challenge.
Endurance WOD: pick one of the following workouts.
wall balls (20/14) box jumps (24/20) kettlebell swings (53/35)
500 m row 10 burpees 400 m row 8 burpees 300 m row 6 burpees 200 m row 4 burpees 100 m row 2 burpees 3 rope climbs 2 burpees 100 m row 4 burpees 200 m row 6 burpees 300 m row 8 burpees 400 m row 10 burpees 500 m row
Sprint WODs (choose 2)
Fran 21-15-9 Thrusters (95/65) Pull-ups
Randy 75 power snatch for time (75/55)
Diane 21-15-9 Deadlifts Handstand pushups
The sprint WOD should be done quickly – so you should modify the WOD to complete it fast. Remember, there is no penalization for modification, because you are competing against yourself in the challenge. The most points, coupled with the greatest improvement in the three components of strength, endurance and sprint wins.
Everyone at the gym will participate in the WODs for the challenge whether you do the $10 buy-in or not, because they will be programmed during the week. You might as well do the challenge! Look at it as training for a competition, and that might give you additional incentive to participate.