Our annual Fall nutrition challenge is starting up! This year we’re lucky to have a cool app to help us out. The simple steps are laid out above. You’ll download the app, join your coach’s team, and then read through the simple point system. Great food foods are 0 points, moderate foods are 1 point, and bad foods are 2 points. Your goal is to accumulate as few points as possible across the month. On December 22nd we’ll announce the winning team and all team members will get a cool WCF t-shirt that only they will have. Here’s a few FAQ’s:
When does it start? Nov 21st
What about Thanksgiving? It’s a free day for everyone, eat what you want!
What am I paying for? Your trainer’s time (they’ll answer all of your nutrition questions and believe me you’ll have a ton), bodyfat testing before and after the challenge, and prizes!
What kind of results can I expect? We’ve had people lose 5% bodyfat in just 30 days. Not saying it’s typical but it’s definitely possible. You’ll also perform your best, feel great, and you may even see some crazy things like skin conditions clearing up, achy joints going away, better sleep, and more.
Where can I get meal ideas? Your gym membership includes a long-in to PaleoPlan.com. You can get free meal plans, recipes, even weekly grocery shopping lists.
Are you doing this? Yes I am. Walk the talk! I love how I feel at the end of these challenges, especially the endless energy.
I have lots of questions, how do I get them answered? Show up Thursday at either 11am or 6:30pm. Adrian and I will be presenting on great nutrition and answering all of your questions.
I have a ton of excuses and I’d rather be fat and lazy during the Holidays. Perfect. Enjoy your sloth, weakness, and never wanting to be seen in a bathing suit in public. And punch yourself in the face. That is all.
How do I sign up? There will be a list at the front counter and you’ll also be emailed a link on Wednesday to sign up online.
19/Nov/2014 Wednesday WOD – 5:30, 6:30, 9, 10, 1145am, 3:30 (OG), 4:30, 5:30, 6:30pm
Touch and go power cleans
Rest as needed between sets.
**reps must be unbroken, if bar drops count reps successful and move on. Accumulate as much total volume as possible. Score is total load moved.
Wednesday CrossFit Unloaded – 5, 6, 930am, 4, 5, 6pm
Hang Power Clean & Push Press 5×3 then:
AMRAP 12 Minutes
10 Dumbbell Hang Power Cleans
20 Medball lunges (10L/10R)
10 Knees to Elbows
Post WOD: 50 Rubber-banded Good Mornings + 50 x 5# Dumbbell press