Friday 120106

For time:
10 Muscle-ups
100 Push press, 75# (55#)
Row 1000 meters

Post time to comments.


John is diligent and disciplined about rehab = stronger than before.

“Best Shape of My Life!” Nutrition Challenge

From January 9th until February 5th, we’re challenging you to get into the best shape of
your life. During these four weeks we’re going to reward you for good behaviors and
punish you for bad behaviors. We’re going to require a lot in order to participate, but in
exchange you are going to earn the ability to say you gave it your all and made positive steps towards health and performance. We’ll give you the data to back it up too. Here’s the details:

The challenge will run for four weeks. In order to compete for the prizes, you must
complete the following: pre/post pictures, pre/post body composition measurements, pre/post vitals, pre/post benchmark workout and pre/post Challenge blood work (only required for specific prize eligibility and to see supreme awesomeness in your insides.) The cost of this challenge is $100, which includes the cost of blood work ($30 pre/$30 post) which is ideally following 10-12 hours fasting, but be consistent pre and post-challenge for the best results. Buy-in has to be either via check or cash (because we know you’re gonna get it back!)

Each meal has a positive, negative, or neutral value:
-2 Cheat meal: not Paleo quality, not Zone quantity. (-10 possible per day)
+0 Paleo meal that includes dairy
+1 Zone meal: standard Zone rules apply (5 possible per day)
+2 Paleo meal: all Paleo rules apply (10 possible per day)
+3 Paleo/Zone meal: Paleo quality in zone proportions. (15 possible per day)
*** PWO will be considered Paleo/Zone if it consists of Whey protein & coconut juice

“Rules of 5” bonus points:
+1 Five meals per day (1 possible/day)
+1 Fewer than 5 hours between meals (1 possible/day)
-1 More than 5 blocks per meal (-5 possible per day)

Exercise:
-10 Fewer than 3 WODs/week
+0 Three WODs/week
+10 Four WODs/week
+20 Five or more WODs/week

Bonus points:
+1 64oz of H20 in a day
+1 8.5+ hours of sleep, including naps
+1 When each meal per day includes one carb block of veggies (excluding PWO)

Deductions:
-1 For each alcoholic beverage. (-5 possible per day)
-1 No PWO meal (before leaving the gym)
-1 Fewer than 5 grams of fish oil/day.

January 9 – February 5
20 points possible per day for 28 days + 80 possible exercise bonus points = 640
possible points.

0-415 points: forfeit $ + black “Fuel” band
416-479 points: half $ back ($20)
480-611 points: All $ returned ($40) + bonus red “Fuel” band
612+ points: all $ returned + your choice of one Verve apparel item

Prize for biggest change (%) in blood work
Prize for body composition change
Prize for most increased performance

Are you in it to win it?  Only 4 weeks to the best shape of your life!

Comments

  1. CrossFit Verve :

    I’m shooting for 640!

  2. I’m liking the shorter time period…it feels like it may be mentally easier to be super strict for 4, vs 6 or 8 weeks, especially in the beginning. Excited. =)

  3. person with job :

    boo to no 6:30 WOD on a Friday…

    • CrossFit Verve :

      There were two 6:30 wod’s tonight, a Oly workout and a workout of the day. Sorry we missed ya Mr. Job.

  4. Robyn :

    My goal is 630, based on last time I know I will not get all extra points for sleeping! So excited to get this started:) Can’t wait to hear the new nutrition lecture!

  5. Michael W :

    Do specialty classes count as WODs, like Hot Dogs, Olympic Lifting, etc?

  6. David S :

    12:47 RX

  7. CrossFit Verve :

    630pm WOD is ON tonight with Slaughter coaching–>so get your butts on in and enjoy this WOD! No excuses, we’ll see you soon!

  8. aMy k. :

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