2018 Food and Fitness Challenge

Important Dates Entrance fee* due: By January 19th (sat). Start: January 14th (Monday) End: March 1st (Friday) Party: March 2nd @ 5pm Time: 7 weeks Initial workouts/pictures: By January 19th (Sat.) Final workouts/pictures: By March 1st (Fri.) Entrance fee* due: By January 19th (sat). *$25 cash

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

Consistency Coaches will check you in and track your attendance. 3 days/week = Full Points Lose 1 point for every day under 3 days Extra days DO NOT get extra credit *If you are traveling, please get road workouts approved by a coach

Performance Two components Strength: TBA Conditioning: TBA You will do this workout twice; Once at the beginning and once at the end of the seven weeks

Pictures Each Person must will take before and after pictures. Judges will review the pictures and rank the improvement of each person. Pictures will be seen by the judges only. (Unless you win. In which case, you might end up on the next PowerPoint presentation.)

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 necessarily 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. it might be a good idea for these 7 weeks to take foods out of your diet and see how you feel. Then, add them back in, one at a time, after the 7 weeks and see if you feel better or worse.

Diet Suggestions Food to eat: Eat lots of vegetables & protein Fruit, sweet potatoes, and other root vegetables Healthy fats like coconut & coconut oil, nuts & seeds, avocado & olive oil.

Diet Suggestions Foods to 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.

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

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 wants to take your money. Protein can help if you are training consistently, are making gains, and you are looking for something to help with recovery.

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 7 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 set 5 month goals, write them down and hold myself accountable. (buy a notebook) Speak to a coach and research steps you should take toward achieving the goal Not all the goals have to be fitness related. Goals should be measurable: i.e. I want 1 pull-up in 7 weeks or I want 10 consecutive double-unders.

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 Adaptation 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

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. You could win STRAIGHT CASH HOMIE!

Questions? Talk to your coaches (Steve, Sam, Lidor, Julia, Mia) or email us info@parkslopecrossfit.com