Announcement: New Allowance added to Fit February!!!
A New daily Allowance has been added to our Fit February Challenge:
Two Tablespoons per day of Natural Sweeteners: Stevia, Honey, Agave, Maple Syrup, etc.
If you are still looking for a Partner for Fit February please contact me at derek.crossfittrain@gmail.com or talk to me at the gym!
You are welcome to complete the challenge solo but you will not be eligible to win the prizes.
WOD: 01/29/18
Deficit deadlift 3-3-3-3-3 reps
*Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.
12.1
Complete as many reps as possible in 7 minutes of:
Burpees
*This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach.
There is a Fit February Sign-up sheet located at the front of the gym. Cost for registration is $10 cash each or $15 charged to your account each.
Also, make sure to join the Fit February Facebook Group:
https://www.facebook.com/groups/212086269367677/?source_id=243238915727701
“FIT FEBRUARY” PALEO NUTRITION CHALLENGE
Starts Thursday February 1st ends Wednesday February 28th.
The rules for the Fit February Nutrition Challenge are simple.
Team-up and sign-up, get daily points by following the dietary rules presented below, participate in other activities to gain addition points, and win!
The Grand Prize is 1 FREE month of Membership for each partner, 2nd Place is 50% off a month of Membership for both partners, and 3rd Place is 25% off a month of Membership for both partners.
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar." - Greg Glassman
Daily Points
Each Fit February participant will start every day with 7 points. These points represent the 7 aspects of the Paleo Diet. Points will be reported daily online and kept track of in hard copy as well.
Eat real food. Lean Meat, seafood, eggs, vegetables, nuts, seeds, fruit, oils (like EVOO or coconut, walnut,avocado). Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural. Be reasonable here!
Do not eat dairy. This includes butter, cheese, yogurt and milk (including cream in your coffee).
Do not eat grains. This includes bread, rice, pasta, corn, oatmeal, and also any gluten-free pseudo-grains (quinoa, etc).
Do not eat legumes. This includes beans of all kinds, lentils, and peanuts. No peanut butter! Green beans and snap peas are just fine.
Do not eat sugars of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Truvia, Stevia, etc.
Do not eat processed foods. This includes protein shakes (other than your daily allowance), processed bars like Zone, Balance, and Pure Protein bars, dairy-free creamers, etc. Please speak with us if you have special needs, or questions.
Do not drink alcohol, in any form.
So, if you follow points 1-6 completely, but have a beer after dinner, you get only 6 points for the day. Subtract a point for the day if you have milk or cream in your coffee. Eat a bagel – subtract a point. Eat a Bagel with Cream Cheese, subtract 2 points. Etcetera. If you have a beer, milk in your coffee and a bagel all in one day, you’re down to 4 points for that day.
If you offend the same rule twice then you subtract another point. So if you had a bagel for breakfast and bread at lunch then you must subtract 2 points. If you really go crazy this could bring you down into the negative points. Don’t do that!
If you have a question about whether something counts as a point or not, ask and we’ll figure out an answer.
Allowances:
1. You will be allowed 1 to have tequila, red wine, or cider with 1 meal per week.
2. You will be allowed 1 Protein shake per day.
3. Chewing Gum is allowed. Be reasonable!
Bonus Points
Earn one bonus point per day that you get 7.5+ hours of sleep.
Earn one bonus point per day (maximum of 5 per week) for each WOD you complete at CrossFit Train 97333
*There will be Bonus Points awarded for special recipes, cooking, participation, workouts, social media, and other challenges throughout the month.
Tracking Points
You must Log you points daily on Google Forms and you must log them in writing on our print-out score sheets.
Google Forms:
https://docs.google.com/forms/d/e/1FAIpQLSf1egjniqNtRmTWEUZMx3idm2Zq7XmsVljYy4KiNy40u2gxOQ/viewform?usp=sf_link
Benchmark WODs
To measure performance gains, we’ll be doing three benchmark WODs at the beginning and end of the challenge.
1: Run 2000m
2: “97333”
9 rounds for time of:
7 Burpee Box Jump Overs, 24”/20”
3 Deadlift
3 Power Cleans
3 Shoulder to Overhead
*you choose the weight.
3: 2 Rep Max Front Squat
The number of points awarded for improvement on the benchmark WODs — TBD.
Partners
This is a Partner Challenge. Find somebody to team up with, help keep you on track, and accountable. You can share recipes, go to workouts together, cook as partners, share notes and ideas, etc. Having a partner is what this challenge is all about, being in it with somebody else will help you to achieve your goals. Make sure to share contact info and keep in touch throughout the Challenge.