It is here! We will kick off our 30 Day Zone Challenge with a nutrition lecture on Sunday, July 17th at 1:00pm. Please see below for additional information…if you have questions about any of the information below we will cover it Sunday, or you can email me for clarification. We will also have handouts at the gym.
We are challenging you to form better habits… make healthier diet choices and continue to WOD consistently. Our Zone Challenge is designed to decrease body composition and weight, increase your performance, and ultimately set you on the path to a healthier lifestyle. By committing to our Zone Challenge, you have taken the right steps towards a longer and more fulfilling life.
Important Dates:
July 17th
Sign up and entry fees due
1:00pm Nutrition Lecture and Challenge Overview
Anyone not measured or photographed can get that done.
July 18th
Everyone in the Challenge must complete the benchmark WOD on or before this date.
August 17th
After picture must be taken/submitted on or before this date.
Ending measurements can be taken starting today.
August 18th
Benchmark WOD will be held.
How do I get started and what do I do after I sign up?
1. Sign and date your commitment statement. Commitment and focus are important in creating the experience! A copy will be displayed in the facility to support your declaration to yourself and loved ones.
2. In order to sign-up, there will be a $20 fee for current 918 CrossFit athletes. This gets you the nutritional information, a fancy WODBook log book for your workout entries, and diet and nutritional guidance throughout the 30 days.
3. Have your before and after pictures taken. Men will be photographed in shorts without shirts and women will be photographed in shorts and sports bras. ALL pictures will be completely confidential, except when used for determining the contest winners.
4. Track your progress and submit your “Zone Log” every Sunday to Emily or Harley in person or through email – Emily@918crossfit.com.
What special tools or equipment will I need for the Challenge?
1. A kitchen scale. This can be purchased very reasonably at Wal-Mart, Target, or just about anywhere with a kitchen section. A scale will be imperative in being strict with your Zone plan.
What do I need to eat during the challenge?
We will always be available to answer questions about food options, but we will cover the bulk of this information during the Nutrition Lecture. There are a number of articles posted on www.CrossFit.com that will help you along with many recipes online. After we take your initial body composition measurements, we will assign the amount of blocks you will eat per day.
Basically, we hope you choose foods based on this phrase: “Meats, vegetables, nuts and seeds, some fruit, moderate starch, and NO SUGAR!” If you stick to this phrase, follow your blocks, and measure and weigh your food, you are on the right path.
Make sure to drink a lot of fluids (preferably water) while adjusting to the zone diet. You will naturally force out the unwanted food stores inside of the body and go through a short detox lasting several days to a week. Once your body has adjusted to the diet, you will experience increased energy, healthy body changes, and an improved health and wellness.
What can I expect during the challenge?
1. This is a change towards a healthy lifestyle, not necessarily a diet. This is a challenge to raise awareness of the importance of combining quality nutrition with exercise, more specifically CrossFit. You will experience a lot of changes this month and learn to read your body in new ways. Please feel free to come to us with any questions, concerns, suggestions and feedback.
2. There are many foods that we eat on a daily basis, but on average, none carry the same craving as carbohydrates. When we eat a lot of processed breads, pastas, oats, crackers etc., our body breaks them down and stores them just like sugar. By limiting the amount of complex sugars/carbohydrates consumed in your diet, your body might experience withdraw or increased hunger. As this does not sound pleasant, it only lasts for a short time (5-7 days) and you will eventually acclimate to the diet. Once the changes start to take place, your mood, energy, and metabolism will all improve.
3. We as coaches require that you keep a strict journal this month of all that you are eating, the workouts that you are doing and the amount of hours that you are sleeping. This way, when you come to us with specific questions we will have a frame of reference. If we do not know what you are eating, it will be difficult for us to support your nutritional choices throughout the challenge.
How will the winners be determined?
Prizes will be awarded in two categories for both men and women.
1. Total overall points.
This will show the most consistent change in behavior over time. Prizes will be awarded to the top man and woman. Points will be awarded based on the following criteria:
10 points (total) for your pictures. (AFTER PICTURES MUST BE TAKEN TO RECEIVE POINTS.)
1 point per meal that is “In the Zone” – 5 points per day MAX.
1 point per day that you get at least 8 hours of sleep.
1 point each day you complete a WOD, 5 points per week MAX.
Bonus points will be awarded for completing both Benchmark WOD’s.
2. Body composition
The male and female winner will be determined by the largest amount of bodyfat lost over the 4-week period. We will be using skin calipers to determine body-fat percentages.
