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2 nd Food and Fitness Challenge

2 nd Food and Fitness Challenge . Important Dates. Start: January 2nd (Thursday) End: February 8 th (Saturday ) Time: 5 weeks Initial workouts: B y January 10 th Pictures: By January 10 th. Scoring. 100 possible points Three categories Performance : 40 points

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2 nd Food and Fitness Challenge

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  1. 2nd Food and Fitness Challenge

  2. Important Dates • Start: January 2nd (Thursday) • End: February 8th (Saturday) • Time:5 weeks • Initial workouts: By January 10th • Pictures: By January 10th

  3. Scoring • 100 possible points • Three categories • Performance: 40 points • 20 points for strength • 20 points for conditioning • Improvement on percentage change • Pictures: 40 points • Consistency: 20 points • At least 3 times per week; lose 1 point for missed days

  4. Performance • Two components • Strength: 1RM Clean and Jerk • Conditioning: The Baseline Row 500m 40 air squats 30 sit ups 20 push ups 10 pull ups • You will do these workouts again after the five weeks

  5. Pictures Each Person must will take before and after pictures. Pictures will be seen by the judges only. (unless you win, and then you might end up on a powerpoint presentation next year).Judges will review the pictures and rank the improvement of each person.

  6. Consistency There will be a board to check your name off for consistency.Yes,we will double check with your check in. 3 days/week = Full Points Lose 1 point for every day under 3 days Extra days DO NOT get extra credit MMA classes count as one day MMA & CrossFIt in one day count as one day If you are travelling, you can get any road workouts done approved by a coach

  7. Nutrition The CrossFit pyramid has Nutrition as its base, and rightfully so. Many people in the health and fitness industry confess that you cannot out train a poor diet. The FFC is not about totally changing your diet but trying to make new and better choices. Some people feel better without certain foods and don’t realize it. This challenge might be a good way for you to figure that out. So it might be a good idea for these 5 weeks to take foods out of your diet and see how you feel. Then, add them back in, one at a time, after the 5 weeks and see if you feel better or worse.

  8. Diet Suggestions Food to eat: • Eat lots of vegetables & protein • Fruit, sweet potatoes and other root vegetables • Healthy fats likecoconut and coconut oil, nuts and seeds, avocado &olive oil. Foods to try and avoid: • Sugar • Sugar, honey, agave, maple syrup • Sugar substitutes: Stevia, Sweet & Low. Etc. • Watch for hidden sugars (ketchup, non-dairy milks (soy, almond, hemp, etc) • Dairy (There are different ideas about dairy – some people say “yes” some say “no.” • Alcohol • Grains • Vegetable oils • If you have coffee (or tea), have it without sugar or dairy.

  9. “You can’t out train a bad diet”

  10. Supplementation Recommendations • Vitamin D3 5000 I’U’s a day when waking up • Multi-mineral or multivitamin once a day • Fish Oil, preferably ones with high EPA & DHA or grass fed meat • Magnesium (before sleeping 500mg)

  11. Protein Do you need it? Does it make your training that much better? The answer is no. Protein is only a very small piece of the puzzle. If you are inconsistent with your training, and don’t push yourself, then no matter what supplement you take you will never progress. In this era of supplementation Protein is held as the high standard of supplementation because the industry wantsto take your money. Protein can help if you are training consistently, are making gains, and you are looking for something to help with recovery.

  12. Goal Setting • Think about whether or not you want to set goals for yourself. By what % do you want your strength and conditioning WODs to improve over the 5 weeks? How much weight do you want to lose/gain or what size clothes do you want to wear? However you want/need to measure it, it’s always good to set goals for yourself and track! • Writing down your goals will help you project them easier. I tend to sent 6 month goals, write them down and hold myself accountable. • Not all the goals have to be fitness related. • Goals should be measurable: i.e. I want 1 pull-up in 5 weeks or I want 10 consecutive double unders

  13. Sleep We strongly recommend you do your best to get at least 8 hours of sleep each night Try to go to sleep early if you are only getting 5 to 6 hours of sleep, every minute helps Strength and progress occurs after working out, not during, try to get as much sleep as possible Shift workers, do the best you can to get the best quality sleep you can

  14. Winner There will be three winners, first, second and third. There will not be male and female winners, since the percentage system levels the field. All prizes will be cash & we will know the total when we have a final count of people that entered. STRAIGHT CASH HOMMIE!

  15. Questions? If you did not pay yet, today is the last day, we need the money today.

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