20 min AMRAP 5 Box Jump (24″/20″) 10 Push-up 250m row
Thanks to Coach Ashton for putting this together and spear heading our fall challenge. Here are the details.
“BACK TO SCHOOL, BACK TO FIT” NUTRITION CHALLENGE
Get back to your schedule with school starting, and start some great eating habits to add to your daily routine!!!
WHEN: AUGUST 18TH-OCTOBER 20TH
THIS NUTRITION CHALLENGE WILL BE A LITTLE DIFFERENT THAN OTHERS WE’VE DONE IN THE PAST. YOU WILL HAVE A PARTNER IN THIS CHALLENGE. YOU MAY PICK YOUR PARTNER, BUT YOU EACH WILL NEED TO KEEP TRACK OF EVERYTHING SEPARATELY. THE COMBINATION OF YOUR EFFORTS IS WHAT WILL BE JUDGED.
* YOU ALSO HAVE A CHOICE ON WHAT YOUR MEAL PLAN WILL BE. WE SUGGEST EITHER THE ZONE OR PALEO. AT THE BEGINNING OF THE CHALLENGE, YOU MAY SAY WHICH OF THESE YOU PREFER, AND ARE ALLOWED SOME MODIFICATION TO YOUR NUTRITION CHOICE. EXAMPLE: PALEO WITH DAIRY, WHEY PROTEIN, AND CHEWING GUM. THESE FEW MODIFICATIONS ARE OBVIOUSLY NOT PALEO, BUT ARE STILL HEALTHY CHOICES. THIS IS WHAT WE ARE LOOKING FOR. YOU MAY CHOOSE TO DO WHATEVER YOU WOULD LIKE, BUT KEEP IN MIND WHAT WILL HELP YOU SEE THE BEST RESULTS, AS THAT WILL BE WHO TAKES HOME THE PRIZE!!!
* PARTICIPANTS IN THIS CHALLENGE WILL ALSO HAVE THE OPPORTUNITY TO PURCHASE AN EXCLUSIVE TEE/TANK MADE SPECIALLY FOR THIS CHALLENGE ALONE.
Here are the basic details for the Challenge:
*This will be a partner challenge, you may pick your partner if you wish but we recommend letting us pick one for you. You will work together as a team, trying to get the best results possible between the both of you for the Grand Prize. Partners will be posted Wednesday, July 23rd.
*Before and After Pictures. This will be private, no one will see these pictures, except the judges at the end. These judges will have no connection to CrossFit or our athletes. Men will wear just shorts (rolled up) in the picture, no shirt. Women will wear gym shorts and bra in their picture. Please remember exactly what you wear for the before picture because we want you to wear the same thing for the after pictures. Clothes make you look different, so this is important.
*Before and After measurements. We will measure your stomach, chest, arms and thighs.
*Workout. This will be done at the beginning of the challenge and the end. We will measure your progress.
*Nutrition. You will get the choice of the Zone Diet and Paleo Diet. If you don’t know what those are, we have resources on each of these with guidelines.
* Food/workout log. You will need to write down EVERYTHING you eat during the 9 weeks. We will use the same log that we used for the previous challenge. This log is through Google Drive. You will all be given access to your personal log. There will also be a place to record the amount of water consumed, the hours of sleep you got, and each day you’ve attended CrossFit. This will all be taken into consideration for the Grand prize.
Here are the links for the two nutrition choices we Recommend:
Paleo Diet: http://thepaleodiet.com/the-paleo-diet-premise/
If you have questions on either of these nutrition choices, any of your trainers should be able to help you out!!
HOW TO WIN: 1st elimination will be the food and workout logs. For example- we will look over the logs and see who show the most commitment to good eating/drinking habits and to see who was more consistent in coming to the box. This is THE most important, because what you put in your body will improve your measurements, pictures, and workouts.
2nd elimination will be off of improvement on the before and after workout. Because if you made it past the first elimination and ate as great as you logged and workout consistently this workout will improve drastically.
Last elimination will go off the before and after pictures, as well as measurements. We will get outside judges for this. This will be the final deciding factor. Whoever has the greatest body change will win. For a big change during 9 weeks, you will have to eat very clean and be very consistent with it, while being devoted to your workouts.
** Your actual weight will NOT factor into this challenge for judging purposes. We are only doing this to show you that the number on the scale can remain the same while your inches shed off, and your muscles start to show!!!
PRIZES/WINNERS Cash Prize- all the cash will be put in a pot and that will go to the winners Grand Prize- Partners will get the most because it’s harder to have 2 people to awesome then just one. But… Just in case your partner does not pull his/her weight during the contest. Don’t give up! The second place and 3 place prize will go to one guy and one girl. So everyone get the chance to win, as partners (which will be the best) or to win by yourself.
The dollar amount is TBD, depending on how many people sign up for the challenge.
If you would like to participate you need to sign up and pay by Friday so that partners can be assigned over the weekend. Also you will need to come in and get measurements and photos taken by then. Ashton will be at the South gym at the 6:15 pm class Wednesday and Thursday night this week. Stacey will be at the North Gym Wednesday and Friday afternoons. Please make arrangements with either of these two coaches for your before pictures and measurements.