Complete as many rounds as possible 20 minutes of:
10 Wallball shots; 20#,(14#)
10 Sit-ups weighted and anchored; 45#, (25#)
10 Good mornings; 65#, (45#)
Post rounds to comments.
Try as they might, they never caught Cecily.
Please don't forget your bloodwork time slot this Sunday and remember your checks or cash when you come, as we will be paying onite.
Saturday: Competition starts, we will have sign-up forms and a points cheat sheet. Also come in at 11am – noon and get your photos/vitals and measurements.
Sunday: Bloodwork/photos/vitals/measurements. All slots for bloodwork are full, but come in to get your photos/vitals and measurements
Wednesday: 5:30am – 8:30am bloodwork slots every 10 minutes. These are full will post an opportunity for Friday. Also get your photos/vitals and measurements.
"Best Shape of My Life" Nutrition Challenge:
9 weeks. Points based system. Must log meals and exercise. Must complete
before and after pictures, body composition measurements, vitals, and
blood work. Cost is $100 which covers cost of blood work and if over X
points you are refunded $50.
Each meal has three positive or neutral values:
-2 cheat meal: not paleo quality, not zone quantity. (-10 possible per
day)
+0 paleo meal that includes dairy
+1 paleo meal: all paleo rules apply (5 possible per day)
+2 zone meal: all standard zone rules apply(10 possible per day)
+3 Paleo/zone meal: paleo quality in zone proportions. (15 possible per
day)
Rules of 5 bonus points:
+1 5 meals per day (1 possible/day)
+1 fewer than 5 hours between meals (1 possible/day)
-1 more than 5 blocks per meal (-5 possible per day)
Exercise:
-10 fewer than 3 WODs/week
+0 3 WODs a week
+10 4 WODs a week
+20 5 or more WODs/week
Bonus points:
+1 64oz of H20 in a day
+1 8+ hours of sleep
+1 if half of carb blocks are from veggies
Deductions:
-1 for each alcoholic beverage. (-5 possible per day)
-1 for no PWO meal (before leaving the gym)
-1 for fewer than 3g of EPA/DHA (fish oil) per day
January 15 – March 19
20 points possible per day for 63 days + 180 possible Exercise bonus
points = 1440 possible points.
0-500 points: forfeit $
500-750 points: half $ back ($25)
750-1000 points: All $ returned ($50)
1000+ points: all $ returned + 1 free t'shirt.
Prize for biggest change (%) in blood work
Prize for body composition change
Prize for most increased performance
