Three rounds for time of:
15 Hang power cleans, 135#/95#
15 Burpees
Post time to comments.
Tanja has a New Years surprise, look her first pull-ups! Congrats Tanja.
"Best Shape of My Life!" Nutrition Challenge
From January 15th until March 19th, we're challenging you to get into the best shape of your life. During these 9 weeks we're going to reward you for good behaviors and punish you for bad behaviors. We're going to require a lot in order to participate, but in exchange you are going to earn the ability to say you gave it your all and made positive steps towards health and performance. Here's the details:
The challenge will run for 9 weeks. In order to compete for the prizes, you must complete the following: pre/post Challenge blood work, pre/post pictures, pre/post body composition measurements, pre/post vitals, and pre/post benchmark workout. The cost of this challenge is $100 and includes the cost of blood work. You must also log all oral intake, workouts, sleep, and supplements.
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:
-1 fewer than 3 WODs/week
+0 3 WODs a week
+1 4 WODs a week
+2 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 less than 3 grams of fish oil/day
-1 for each carbonated beverage
20 points possible per day for 63 days + 18 possible exercise bonus points
= 1278 possible points.
0-500 points: better luck next time
500-750 points: $25 returned – nice job!
750-1000 points: $50 returned – great work!
1000+ points: $50 returned + free t-shirt – YEAH BUDDY!
Men's and women's prizes for biggest change (%) in blood work and vitals
Men's and women's prizes for body composition change
Men's and women's prizes for most increased performance
We'll be hosting two nutrition workshop's before the Challenge begins. If you're interested in participating, your attendance is strongly recommended/required. If you want to participate in CrossFit competitions in 2011, your attendance and participation in the Challenge is HIGHLY recommended. We'll check everyone's logs each week for accuracy and precision.
Who's in?
