Pre-Holiday Nutritional Challenge Begins Oct 10th – Nov 6th

WORK OFF THE HOLIDAYS BEFORE THEY BEGIN

CrossFit Terra Nova will be embarking on our autumn nutritional challenge. Make sure you can fit into your fancy clothes before the holiday parties.

Dates: 
Start: Monday, October 10th
Ends: Sunday, November 6th

Cost of Challenge and Prizes:
– $20 Buy In
– winners gets a cash prize (1 male & 1 female winner), the pot will be split based on the proportion of male/female participants.

Submitting Scores Electronically:
– you are accountable to submit your scores at the beginning of every week
– measurements and weigh in to be completed before and after the challenge
– however we encourage weekly measurements for accountability
– before and after pics optional

Measurements: (Must be taken on or before October 10th)

-Weight-in pounds
– Arms- widest point
– Stomach- above naval
– Waist- belt line
– Chest- MEN
– Thigh- WOMEN

Weekly Scoring and Reporting:

  1. Workout Scoring (90 points):
    – 15 points a day for each day you workout a week
    – 90 points a week maximum
    – That includes a mandatory rest day
    – participants are encouraged to workout no more than 5-6 CrossFit classes a week
    – workouts are defined as most forms of psychical activity lasting longer than 20 mins
    – spinning, yoga, other group classes, walking, rowing, hiking, and/or practicing a skill
  1. Optional Finisher (35 points):
    – 5 points a day for doing your “optional finisher” homework (max points per week is 35 points)
    – optional finishers will be posted daily in our Facebook group
  1. Daily and Weekly Diet Scoring (105 points):
    – 15 points a day for a perfect diet
    – 105 points a week maximum
  1. Points for Supplements (35 points):
    – 5 points a day for taking Fish Oil or other supplements (can’t get points for both)
    – 35 points a week maximum
  1. Cheats (-140):
    – 5 points off for each cheat
    – 20 points a day as a cap
    – there will be no negative scores
    – define cheats (anything non pale-ish) and/or alcohol
  1. Total Points (265) and Bonus Points (35 points):
    – 265 points for maximum points in one week
    – 35 additional bonus points for a perfect week (5 additional points a day)
    – Maximum Total points in one week = 300 points
    – Maximum Total points for the month = 1200 points

Diet Rules:
– Paleo-ish/Zone Diet- this is somewhat subjective
– Basic Paleo/Zone Diet rules apply- no dairy, no refined sugars, some starches
– Weekly Food exceptions (allotted 4 per week):
– 2 bananas a week max (ideally ½ portion at a time)
– 2 cups of either quinoa, brown rice, beans or 2 rice cakes (ideally ½ portion at a time)
– Weekly Drink exceptions (we advise no drinking)
– 1 glass of red wine allowed daily (6 oz pour only)
– 2 Tequilas or Gluten Free Vodka (2 oz pour, Saturdays ONLY)

FAQs
– Sweet Potato – YES
– RECOVERY – YES (post Workout)
– coffee is allowed
– 1 stevia sweetener
– heavy cream as dairy sub

Workouts:
– the workouts are to be performed independently
– you can complete them during your first week (W1)
– you can be complete during the week after the challenge (W5)
– no points will be given for the workouts, but will contribute to deciding a winner

Workout #1:
400 M Run, Rest 60 secs, 400 M Run
Total Time Minus Rest

Workout #2:
15-12-9-6-3 of:
Burpees
Calorie Row-damper at 5 for everyone

Workout #3:
Max Reps of your choice gymnastic goat in 4 mins

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