2016 CrossFit Beverly Body Composition Challenge- January 11th- March 10, 2016
Wednesday January 6: Gold Standard will be here for Body Comp measurements.
Click here to schedule http://goldstandardtesting.com/Signup/List?id=79
Thursday January 7-Saturday January 9: Team Set Up. You will be informed who your team members are and emails will be included for communication.
Monday January 4-Wednesday January 13: Test WOD
50 Thrusters 45/35/15
30 Pull Ups
Thursday March 10: Gold Standard will return for re-test.
Get Measured and win!
Monday March 8-Friday March 11: Re-Test WOD. This will not be programmed as a daily WOD. You will be responsible to complete on your own. Work s a team to get WOD in.
50 Thrusters 45/35/15
30 Pull Ups
Sign Up sheet on wall next to office or email firstname.lastname@example.org to get in the game.
This year’s challenge is all about keeping it simple!!
Last time we focused on paleo eating and strict dieting. This year, it’s more like jump all in with both feet for 8 weeks and see what you can accomplish in that time! The rules this year are simple and straightforward, winners will be judged on attendance, Challenge WOD improvement, and the biggest improvements to measurements (percentage change of body composition). Scores will be tallied from each team member’s results and a team average will be created. The best team average WINS!!
The rules of this year’s challenge are:
1. Cut the crap* out of your diet for 8 weeks
2. Make it to the gym at least 3 times per week (But more will certainly help your team)
-Wednesday/Sunday Open Gym apply, however remember rest is more important than points so avoid 7 days a week!!
-Workouts at any other facility DO NOT count toward attendance.
3. Participate in the Challenge Test WOD before challenge begins and again at conclusion.
4. Have a Body Composition Report to turn in for the file. http://goldstandardtesting.com/Signup
5. Post a weekly status update to the CFB Community Chat Facebook page.
6. Think about your team members when skipping the gym or eating poorly.
*“Crap” includes, but is not limited to:
• processed food (boxes and bags and list of ingredients)
And it’s not necessary, but for fat loss it will go a long way in your favor to limit or avoid:
• juice or fruit juice sweetened beverages
• workout shakes and drinks
Meal planning tips:
*Eat adequate protein for mood and satiety as well as hormones and body composition. “Adequate” means an amount of protein roughly the size of your palm with every meal.
*Try to limit added fat (good or bad) and stay with lean cuts of meat, for the purpose of fat loss.
*Make sure to get carbohydrate from starchy vegetables like sweet potatoes, plantains, white potatoes, turnips, etc, and fruits. Eat these carbs later in the day, or after workouts.
*While a lot of people believe if you don’t meet your macro intake you can eat whatever you want to fulfill the macro intake, be conscience of the “foods” you choose to consume. Remember rule #1 of the challenge…Cut out the crap!
Cost of the challenge is $40 before January 11. Winning team takes all.
In your body composition report there will be a Basal metabolic rate number. This number represents how many calories your current body mass requires, with no exercise to maintain current weight, muscle, and fat. To lose weight you should cut 500 calories from that number. To not lose weight but change body composition you should change macro input without sacrificing caloric intake. Download the app myfitnesspal where you can track and journal all macro intake. You can add friends (team mates) where you all can share your numbers and daily tracking.
There are so many resources out there to support healthy eating. While this is not a “Paleo Challenge” many paleo sites have the best and tastiest recipes to support our goals in this challenge. I really like:
We also have a library of books and recipes at the Box in the bookcase up front.
Here is an article that offers info on the 5 best macro calculator apps. While we really like ‘my fitness pal” you can make your own choice.