Let’s start 2015 off RIGHT!
The “rules” are simple. The scoring is easy.
You WILL see improved speed , strength, and stamina — your Day-1 and end-day WOD will be stronger and faster!
All athletes start at zero, which is a perfect score.
Plus WOD scores (see below)
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 (limited amounts)
local honey (limited amounts)
olive oil, coconut oil, nut and seed oils
List of Unacceptable Foods:
potatoes (except sweet potatoes)
Acceptable foods only
How to Ruin a Perfect Week:
unacceptable food = +2 points (per each food)
less than 3 WODs per week = +2
More than 3 WODs per week = -1 per each over / -2 max (5 WOD limit)
Share a picture and recipe of an actual meal YOU made on our FB page = -1 per week
Alcohol isn’t banned, though please note: The more you drink, the worse your results will be. If life is just too hard to get through without booze, try to opt for tequilla with club soda and fresh squeezed lime, and limit your intake! Beer will hurt your WODs more, and wine is loaded with sugar.
Yes, paleo baked goods are delicious, but don’t rely on them! They should be a TREAT only, and not part of your daily eating.
CFMV Food + Fitness Challenge WOD:
All athletes will do the following WOD on Day-1 and end-day
Pick 1 skill
Warm up the skill
1 set of max effort
10 minute time cap
In 15 minutes, work up to a 1 rep max back squat
10 Minute AMRAP/ladder
3 Thrusters (95/65)
Then: 6,6,6 / 9,9,9 / 12,12,12 / etc.
Improvement in skill work = -1 or -2, to be determined by Coach Sara
1# – 10# increase = -1
11# – 20# = -2
20#+ = -3
1-5 rep increase = -1
6-10 rep increase = -2
11-15 rep increase = -3
15+ = -4
This WOD will take the full hour of class time. PLEASE come in prepared knowing what skill you want to work on for this challenge. Also, please partner up with another athlete to take each other’s measurements the same day this WOD is hit, so speak with a buddy and plan to do that before class or after. Measurements will be used to chart your results, but won’t be counted in scoring — however, they may become a tool for a tie-breaker if needed. Please remember, this is about getting strong and fit. It’s not only about losing inches. Also, I encourage ALL athletes to take a before and after picture for themselves (no one has to see these but you). If you commit to this challenge, you WILL see a difference!