We’re so excited to announce the 2018 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. No buy in necessary, the winner will get $100 and a bag of protein, second place will get a bag of protein and third place will get a box of protein bars. The challenge begins January 15, and will run through March 6.
Similarly to last year we will be doing a point based system as well as fitness tests (strength, endurance, and sprint). We’ll provide a way for you to report your points on a weekly basis.
Here’s the point breakdown -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. -Drinking 3/4 your bodyweight (pounds) in fl. oz in water = 1 point. (Add an extra 8 fl oz for every hour spent working out) -Eating treats or unhealthy meals = -2 points (not going to be super strict on this but if it’s obvious then you should minus your points) -Attending and doing the class WOD = 1 point -Bringing a friend (non iota member) to class = 5 points -Writing a goal on the board = 5 points these have to be thoughtfull and can only be done once every two weeks -Accomplishing a goal = 10 points
Likely, you noticed this challenge requires a great deal of honor. Your success depends on your effort and your honor.
Before and after pics are recommended but not required. 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.
The winner will be determined by the number of points won in the challenge, the improvements in the fitness challenges, and coach discretion – and data from your pictures. You only have to track your 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/front squat, bench press, deadlift, and shoulder to overhead. This is the strength portion of the challenge.
Choose 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 WODs (Pick 1)
Wall balls 20/14 Box jumps 24/20 Kettlebell swings 53/35
500 m row 15 burpees 400 m row 12 burpees 300 m row 9 burpees 200 m row 6 burpees 100 m row 3 burpees 3 rope climbs 3 burpees 100 m row 6 burpees 200 m row 9 burpees 300 m row 12 burpees 400 m row 15 burpees 500 m row
Sprint WODs (Pick 2)
Fran 21-15-9 Thrusters 95/65 Pull-ups
Little Red Riding Hood For time: 65 calories on the Airdyne
Diane 21-15-9 Deadlifts 225/155 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.