This is a brand new initiative, focusing on eating habits that will make you a better CrossFit athlete. You don’t have to be a star to begin, but you will be a star at the end!
The “rules” are simple. The scoring is easy. The initiative is fresh.
You WILL see improved speed and stamina — your Day-1 and end-day WOD will be better and faster!
Teams of 2
Why teams? Accountability! Community! Fun!
Teams do not need to WOD together, but their scores will be combined — accountability, baby. Accountability.
What if I don’t have a teammate? No problem, CFMV will assign you one
$30 Entry Fee per team — WINNING TEAM TAKES ALL (this is just an extra incentive/motivation!)
All athletes start at zero, which is a perfect score. You want to end at zero — or below (with “extra credit” opportunities).
List of Acceptable Foods:
beef, pork, game, chicken, turkey, fish
vegetables (no corn, no potatoes except sweet potatoes)
almond or coconut milk (unsweetened)
whole-fat organic and/or local yogurt
butter (not margarine, not spread, not Earth Balance, not soy butter — real butter!)
100% pure maple syrup
olive oil, coconut oil, nut and seed oils
List of Unacceptable Foods:
potatoes (except sweet potatoes)
3 WODs, acceptable foods only, no alcohol
How to Ruin a Perfect Week:
unacceptable food = +1 point (per each food)
alcoholic beverage = +1 point (per each drink)
less than 3 WODs per week = +1
If you aren’t able to come to the box 3x per week, you can do one of the approved at-home WODs listed below
“Get Out of Jail Free”
2 free passes over the course of the whole initiative to “cheat,” without earning points (this does not mean cheating for a whole day! This should only be used when the control is out of your hands — a wedding, special event, dinner party, etc. Take control when you can!)
Sunday morning yoga at the box OR 1 endurance WOD from www.cfote.com= -3 points (only 1 counts per week)
1 new goal met = -5 (goal must be approved beforehand by Coach Sara)
No use of “get out of jail free” = -3
Approved At-Home WODs (only for Members who can’t come to the box 3x a week)
40 push ups
50 air squats
60 tuck jumps
40 Mt. Climbers (each leg)
20 push ups
CFMV Clean-up WOD:
All athletes will do the following WOD on Day-1 and end-day
100 BURPEES FOR TIME
This WOD has never been programmed at CFMV. While it might seem cruel and unusual, it is a great WOD to measure growth in speed, strength, and stamina. If you commit to this initiative, you WILL see a difference in your WOD time; that difference will be calculated.
WOD scores will be based on a tiered system, dependent upon how many teams participate.