WHEN YOU CLICK THE LINK BELOW YOU’LL BE TAKEN TO A PAGE WITH A DROPDOWN MENU THAT SAYS: “WHAT KIND OF SERIES AND MEMBERSHIP WOULD YOU LIKE?” CHOOSE NUTRITION AND YOU’LL SEE BOTH NUTRITION CHALLENGE OPTIONS.
If you want to skip to the bottom of this post and see the WOD then get to scrolling down!
When: 6 Weeks long starting this Friday April 19th and ending Friday May 31st. Signups start tomorrow and are open all week.
Who: All Wasatch CrossFit Members are eligible. You must adhere to the rules to win the Grand Prize. We will draw on Wednesday June 5th and you must be present to win.
What: There will be 3 eating plans. You will strictly adhere to one of them for 6 weeks. During the 6 weeks there will be weekly challenges. You will get a treat window after week 3. In order to be eligible for the Grand Prize drawing you must complete each weekly challenge and be present on June 5th as well as strictly adhering to your eating plan.
How do I register? Click here: Individuals $25 Couples $39 Or leave a check with Banu on the front desk, please be sure to right “Nutrition Challenge” on it.
WIIFM: Decreased bodyfat. Increased strength. Look better naked. Go faster in WODs. Increased energy. Jump a tall building in a single bound. Plus all participants get a $35 Paleo ebook, and ultra-sound body composition testing (Fri & Sat only of this week) and again at the end of the challenge. Plus you’ll get the support of our amazing community and amazing momentum going into the the Summer when most people want to look better naked.
The Grand Prize: All participants who stay the course are eligible for the Grand Prize of a $1000 Travel Voucher. We’ll draw for it June 5th.
What’s it cost? $25 for individuals, $39 for couples.
What are the Weekly Challenges? I’m glad you asked. They’re going to be fun, especially week 5!
Week 1 – Train every day but Sunday. Don’t worry, we’ll program some active recovery work in.
Week 2 – Fish Oil: We’ll blog about fish oil and use. 2-4g per day is recommended. Here’s what our friend’s at Whole9 have to say about the fish oil thing.
Week 3 – Drink a gallon of water per day. This surprised me last year, it was the challenge that had the biggest overall impact on how I felt each day. Most surprising was the mental acuity and sharpness I experienced.
Week 4 – Lift like a boss! Do all of the optional strength work that’s programmed.
Week 5 – The challenge by week 5 is to stay the course! It’s always hardest when you’re 80% done.
Part 1 – Clean Eating
There are 3 options and one of them should fit your goals. If you’re familiar with the Zone Diet and that’s your preference you can do it in lieu of the carb control option. With that said it’s on to the good stuff. You’ll be getting an ebook with a Paleo Quick Start sucess guide, meal plans, and pretty much everything you need so we won’t be covering every detail here. We’ll also have a Facebook page where you can post questions.
Option 1: Paleo. We’re going to keep it simple and say Paleo is what PaleoPlan.com says it is. If you can find it on there, you’re good to go. If you can’t, don’t ask me if organic free-range twinkies are really Paleo, I can promise you they’re not! Paleo is simple: Lean meats, lots of veggies, some fruits, little starch, and nuts, seeds, and other healthy fat sources. Every WCFer gets a PaleoPlan subscription so please spend some time checking out their meal plans, quick-start guide, FAQ’s, and all of the other resources you’ll get. Paleo is a great option if you want to perform well, lean out, and experience optimal health and wellness.
Option 2: Carb control. Some people don’t do well with guidelines. They need rules, precision, and specifics. For these people we have carb-control. This option is for people who either need precision or aren’t completely ready to give up their morning oatmeal. To be fair to the group above, the carb control group is also leaving out any sugar for the 5 weeks. Here are the simple guidelines: 150lbs or less: 30-50g of carbs/day not including 20-40 pre or post workout carbs. 1g or protein per lb of bodyweight or if your BF is above 15% for men, 24% for women then it’s per each lb of LEAN bodyweight. Fats are limited to Paleo options and should be eaten sparingly but with a small portion at each meal. This group will not be far off of Paleo and would be smart to also spend some time exploring PaleoPlan.com
Option 3: The Linebacker. This is for people like me. You want to gain muscle AND experience optimal health and performance. It’s quite simple. You get option 1 plus Dairy products that do not have sugar or artificial anything. For me this means Paleo plus Progenex shakes which this challenge I’ll be having in almond milk instead of with dairy. If you’re a guy and your BF isn’t in single digits or a woman below 18% this option isn’t for you regardless of how much you like milk.
Part 2 – The Rules
Rule 1: There are 168 hours in a week. You’ll be strict for 167 them. Every Friday evening from 7-8pm you’ll get to eat what you want. This is different than past challenges. Here’s the straight deal: There are no deviations from this time window. You can’t move it around. Any other time is cheating and you’re out. It’s that simple. Oh yeah, one more thing: Your first treat window happens in week 3 of the challenge and then weekly for 4, 5, and 6.
Part 2: The Workouts:
Rule 2: You’ll train 5 times per week each week. 4 of them are at WCF and 1 of them can be a jog, hike, swim, run, anything active. Any class counts as training: CrossFit, CrossFit Endurance, or Olympic Weightlifting. However, you need to do 3 WODs per week minimum regardless of your class mix.
Rule 2a: You need to do the Benchmark workout on Monday, April 22nd. Then you’ll need to do the strength benchmarks on Tuesday. If you don’t do it Monday you can make it up but both have to be completed by the end of week 1. You also have the option of having your body composition which we highly recommend.
Part 3 – The Weekly Challenges
You have to participate in each of the weekly challenges listed above
The Grand Prize
The Grand Prize is a $1000 Travel Voucher. You can use it to go anywhere you want, do anything you want, and hopefully to have an amazing adventure and take lots of pictures. We’ll also be drawing for some fun stuff once the Grand Prize is awarded. The prizes are fun but the real reward is what will happen to you with 6 weeks of strict eating and consistent training.
2013/April/18 Thursday WOD
Run 4 x 800 meters
Bench Press 10, 10, 10
Close-Grip Pushups to failure 3x