As many rounds and reps as possible in 9 minutes:
27-21-15-9
Overhead squats, 95#(65#)
Box jumps, 24″(20″)
Pull-ups
Post rounds and reps to comments and BTWB
It’s Nutrition Challenge time!!
We have not had a nutrition challenge in a while and we made sure to wait until after the holidays AND after Verve’s big party, so there are no excuses to give it a shot. Here are the details:
When– Starts Monday January 22nd – Thursday March 1st
How much– $25 buy in (all money goes towards prizes)
What are the winning categories?–
*Most compliant individual (points based)
*Most compliant team (points based)
*Most improved (physical measurements)
*Most improved (workout score)
Requirements–
*Statement of plan choice & specific amounts / targets (hand-eye, macros, etc)
*Submit “before” photos (front, side, back)
*Submit “before” measurements (weight, waist, hips, chest)
*Complete and submit WOD score by end of Week #1
What the what??
Starting tomorrow you can begin signing up. You may sign up as an individual or as a duo wishing to be on the same team. Teams will be made up of three people, but we will not allow any group of three to sign up as their whole team. Singles or doubles only. The remainder of teams will be put together at random (we reserve the right to split up a duo if registered late). The point of the team is to act as an accountability group/ motivational group. If you keep each other on track enough, you could be the winning team for compliance.
A spreadsheet will be shared with all participating to keep track of points, they should be logged daily. So how do you get points? For simply being compliant for the day. Yup, that’s it, one point per day per person. Compliant with what though? This will be person dependent. This is a nutritional challenge, so we need to have a nutritional goal, they can be as precise as weighing and measuring food to hit macros or zone blocks, they can be hand/ eye quantities, they can even be as simple as “I need to have a vegetable at every meal”. These goals will be incredibly dependent on where you currently are in your nutrition journey. Our goal is for you to be successful in these 6 weeks. If you have never weighed and measured your food before, and you have never addressed the quality of food you eat, it may be far too much to take on both in the next six weeks. The best starting place is quality food sources, the next step would be basic hand/ eye, and after that we can start busting out a scale and getting really precise.
Have no fear folks, because before the start of this challenge we would love to help you establish what your 6 week goal is. There will be several coaches holding “office hours” on the FB Verve Social Group throughout this week, answering questions. Not on the book of faces?? Do not fret my pet, just simply email me (courtney@crossfitverve.com) and I will help you out, or point you in the right direction.
Got questions? Post them to comments for all to see, as some of you may be having the same ones. We will continue to update on this and get you guys excited for this challenge!!
