WOD:

3 Rounds

10 Power Cleans (135/95)(115/80)(95/65)

10 Front Squats

10 Push Jerks

50 Double-Unders

Nutrition Challenge

Here are the details:

When: May 7th- June 15th

Cost: $10 (cash only)

*$2 for  2 Portion Control Containers, $4 for 4 . You can purchase extra’s here *

*The Inbody reading is not required but it is recommended and will be used as a tie-breaker*

Prizes:

1 Winner takes the cash prize

Points:

4 points for a perfect day.

1 point for hitting your number of meals

1 point for eating clean 

1 point for proportions (using the container)

1 point for taking class at CFMV

*Max number of points for CFMV workout is 30 (5 per week), however, you can figure out which days work best for you for your rest days. Learn to listen to your body! If you feel good, come on in. If you are sore and tired and FORCING yourself to come in for the point, take the day off. Any of these home workouts will count as a point as well.

Details:

This is a 6-week challenge to reset the system. The plan is very simple, yet requires true commitment to be successful. As with most of our challenges we are going to be looking at the two different aspects of nutrition that are needed to help build a healthy diet.

 

Food:

We are staying simple: no sugar, no dairy, no flour. We are allowing rice, quinoa, and oats.

Quantity:

To keep it simple, we will be utilizing a 3 compartment food container to help you measure out your meals for the day. The vegetables will fill the large compartment, and the protein and carbohydrates will each fit into one of the smaller compartments. We will be using a simple tablespoon from our home kitchen to round out the meal with a quality choice of fat. Idea here is to be getting a starting point or a baseline on how much we are taking in without overcomplicating it.

How many meals per day? Lets keep it simple and look at your t-shirt size!

If you aren’t sure where you fall, you can double check with me and i will make sure we have you on the right plan!

Male	# of Meals	Female	# of Meals
Small/Medium	4	Small/Medium	3
Large	5	Large	4
X-Large/Extremely Active	6	XL/Extremely Active!	5

Pre and Post Workout:

This will be different based on your own personal goals. A protein shake is not required. However, it is important that you are getting adequate fuel throughout the day to speed recovery and restore your glycogen. As long as you are eating a meal within 1-2 hours pre and post workout, you don’t really need a protein shake. If weight loss is your goal, i would recommend trying to stick to whole foods.

FAQ

Protein Shakes? Post workout (within 45 min)

What if I’m still really hungry? Communication is key, so please let me know how you are feeling along the way. Remember though, when we are eating at a calorie deficit to see weight/fat loss, it is normal to feel hungry. Make sure you are staying hydrated. You should never be “starving.” Work on timing out meals strategically to help keep you from going too long without eating. You can also save some of your “meal” for a snack. We are allowing Fuel for Fire between meals as well. Order some HERE

Coffee/Tea? These are okay, but need to be unsweetened, and no milk.