The Whole Life Challenge is an 8-week health and fitness game designed for you to see what kind of impact you can have on your body, fitness, and lifestyle if you commit yourself to a specific structure. There are three categories for the game – Performance Results, Physical Results, and Lifestyle and Accountability. This is not just a ?change your body? challenge. It is a ?who you are? challenge! Nutrition, workouts, mobilization, supplements, daily accounting, community engagement — if you play all out you won?t believe the results you can get!
1. GET REGISTERED
Go to the CFB-WLC website from now until May 3 and create your account and pay for the challenge. The fee for entering the challenge is $49 if you wait or $34 if you join asap for early bird special.
2. CHALLENGE PRELIMS
We will be doing the Preliminary workout Saturday, May 3. During the class you will be measured and will preform a preliminary workout, just like in a PR challenge. These measurements will be used as part of the determination of CFB winners.
Pre-Game Huddle
Sunday April 27th at 3PM (RSVP only for this meeting) OR Wednesday, April 30, 7:00pm – 8:00pm (7:00pm class is cancelled)
*This is where we will go over the rules of the WLC, what you CAN and CAN’T eat, and other important information. Choose one of the following dates to attend (or both)!
WLC Workout*TBD – Will announce soon!
Clear rules ? Knowing what actions to take.
You will know exactly what to do and what not to do for 8 weeks. This game provides clear and unambiguous rules for your nutrition and daily physical requirements. You will know if you have followed the rules or not, and will notice how how well you stick to your rules (your score on the leaderboard) determines your results. Most importantly, you don?t have to be ?perfect!? By making an honest daily effort and earning bonus points, you will learn how being present and having a dedicated practice gives you the freedom to have it all – vibrant health and a life you love to live!
Tracking and scoring ? Being present daily to the daily effectiveness of your performance.
You will track your effectiveness every day by scoring yourself on the challenge website based on how closely you followed the rules of the game. Scoring daily, you will stay present to your actions and the results you get day by day. You will see your effectiveness score every day on the leaderboard and you will have the chance to see your effectiveness increase as you train yourself.
Community ? Not doing it alone.
You will be engaged with thousands of people who are up to the same thing you are – figuring out how to make it work, succeeding step-by-step, sharing what?s working and what?s not working, and giving you the support you need to step outside your comfort zone. You will be able to see where everyone else in the challenge is at any moment. There is nowhere on the leaderboard that is the ?winner?s zone.? Rather, it?s the place for you to track where things currently are for you. Wherever you are, you are not alone!The Whole Life Challenge works by giving you a well-defined structure to follow, a concrete method for tracking your daily actions and results, and a community of people encouraging your success by supporting you in keeping your eye on the ball every day. Play full out and you can’t lose!
3. PLAY THE GAME – RULES + POINT SYSTEM
The game consists of four areas: Nutrition, Workout, Mobilization, supplementing with Fish oil.
1) Nutrition – No grains or starches (legumes ARE permitted), corn or soy, sugars or artificial sweeteners (stevia is allowed), juice, alcohol, dairy (butter IS permitted), artificial or processed foods. NOTE: Vegetarians may consume brown rice, quinoa, amaranth, buckwheat, and fermented soy. You will start every day with 5 points for nutrition. Subtract 1 point for every violation of the nutrition rules. You can finish the day with 0, 1, 2, 3, 4, or 5 points
2) Workout ? In this challenge you will exercise EVERY DAY. The minimum requirement for your workout is 10 minutes of active recovery. That means that even if you are taking a day off from intense workouts, you must still engage in at least 10 minutes of activity (e.g. jogging, skating, biking, yoga, etc). Intensity is not the goal, consistency is. You will earn 2 points for your workout each day.
3) Mobilization ? Stretch or mobilize for 10 minutes every day. You will earn 2 points for mobilizing each day.
4) Supplement ? Take a supplement every day. Which one? Player’s Choice! Ideas: EPA/DHA omega-3 (fish oil), Vitamin D, probiotics, magnesium and anti-oxidant boosters. It is up to each player to choose their supplement, but take it every day to earn 1 more point! Note: Whey protein is not an acceptable supplement for the Whole Life Challenge.
5) Lifestyle (a weekly rotating category) – Earn 1 point each for completing the prescribed lifestyle habit that week. The Lifestyle category rotates periodically and will include things like drinking water, sleep, mindfulness, etc.
6) BONUS Points – Players earn two (2) bonus points by entering a REFLECTION when entering their score for five (5) consecutive days. REFLECTION is a text entry done on the daily scoring page that can be written about anything – the previous day, what they are up to for the day, or just how the challenge is going. Failure to record a reflection for any reason results in the reflection count resetting to zero (0). From that point five (5) consecutive reflections must be entered in order to earn the bonus points. If a player has already earned all possible standard game-play points up to that point, bonus points will be ‘banked’ for any time that a player records a less than perfect score. When that happens, points will automatically be transferred from the ‘bank’ to the total score to make up the difference. Bonus points cannot ever give a player a total score that is greater than the total cumulative possible points on that day.
7) Report Your Score ? Every day during the challenge, starting Saturday, May 3rd, log into the WLC website and report your score for the previous day on the worldwide scoreboard. You must log your score by 11:59pm. Scoring is open (for the previous day) between midnight and 11:59pm (23 hours and 59 minutes). If a player fails to log their score within this time frame, they will receive zero (0) points for that previous day. ALL SCORES ENTERED ARE FINAL. Players have the chance to verify, cancel, change or otherwise modify their score during daily score entry. There will be no altering of scores once they have been entered.
8) Challenge Finale ? Saturday, June 28. We will repeat the prelim?s measurements and workout. You will be ranked according to your improvement in both areas as a part of the determination of your overall ranking in your affiliate. If you cannot make the finals, be sure to schedule a make-up with Jack.
9) Winners ? Winners will be determined at each CrossFit gym. You will only be competing against the members of CFB. Your improvement rankings will be combined with your ranking on the scoreboard to determine the final winners. Number of winners and prizes will be determined by your affiliate. You must choose ‘PRESCRIBED’ in each category to be eligible for prizes!
4-15-2014 WOD
Strength:
HH Snatch
Met Con:
KB Swings x 21
Pull Ups x 12
500 meter row
3 rounds for time