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Tuesday 01.21.14

Big announcement... 

We're doing a Paleo Fitness Challenge!!! We know several of you have been wanting this so here it is. If you're looking for some support and help in breaking some bad habits and establishing some good ones, this is a simple way to do it. Here are the details: 

The challenge will run from February 1 through March 1. You will be able to earn points from both nutrition and fitness related activities. It will begin with a body fat analysis and pre-testing of the workout on Saturday, Feb. 1, and will end with the same procedure on Saturday March 1. Winners will be announced during the week following the last Saturday of the challenge, and will be decided based on how many points they accumulated over the month of February.  

How to earn points: 

  1. Attending CFS: 2 per day (for a max of 48)
  2. Food log: 1 per day (for a max of 24) for filling it out and 1 per day (for a max of 24) for complying with the eating guidelines (see below)
  3. Improvement on workout: 6-30 based on percentile improvement (see below)
  4. Body composition: 6-30 based on percentile improvement (see below)
  5. Viewing Tracie Fountain's webinar: 20
  6. Purchasing Tracie Fountain's home study course: 50
  7. Weekly bonus "mini" workouts: 10 each (for a total of 40)                 
  8. Weekly bonus "not-mini" workouts: 15 each (for a total of 60)
  9. Month long workout challenge: 50 

Attending CFS:

Members will receive 2 points for every day that they attend class or open gym at CFS. Points will be awarded for Feb. 1 through March 1.

Food Log:

Members will receive 1 point for every day that they complete their food log. A complete food log will include meals, snacks, water intake, and will be available for inspection by the coach.

Members will receive an additional point for every day that their food log shows Paleo food choices (per our guidelines). Eating foods not included on this list may result in a 0 for that day. Foods that you log that are baked, etc, should include all the ingredients within.

Fitness improvement

We will have a group workout on the first Saturday of the challenge.  This workout will be a slightly modified version of the benchmark workout “Fight Gone Bad”:

Three rounds of:
1 minute wall-ball, 20/14, 10ft target (Reps)

1 minute Russian KB swing, 32kg/24kg (Reps)

1 minute box jump, 24"/20" box (Reps)
1 minute push-press, 75/55 (Reps)

1 minute Airdyne (Calories)

1 minute rest

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the AD where each calorie is one point.

Your final score is your total number of points. 

Rx vs. Scaled

You may perform the workout as prescribed (Rx), or scale it as needed based on your physical limitations or experience level with specific movements.

You must perform the WOD with the same Rx or Scaled level on Day 30 as you do on Day 1. For example, if you scale the weight of the Russian swing to 16kg when you do the workout on Day 1, you must again use 16kg for that movement on Day 30, so that your scores from Day 1 and Day 30 can be properly compared. 

Points for fitness improvement will be based on your percentile improvement relative to the rest of the challenge participants:

Percentile Finish        Points Awarded

0-24                        6                                                     

25-49                      12

50-74                      18 

75-89                      24 

90+                        30

For example, if you improve by 20 points on the workout, and that improvement puts you in the 68th percentile relative to the rest of the participants, then you would earn 18 points.

Body composition:

We will be measuring body fat percentage via bio-electrical impedance. Like the workout improvement, points will be awarded based on your body composition improvement over the 29 day period. For example, if your body fat percentage improves by 3% and that puts you in the 37th percentile relative to the rest of the participants, then you'll earn 12 points.

Tracie Fountain’s webinar:

You will receive 20 points for viewing Tracie’s free online webinar. You can complete the webinar at any point over the 29 day period, but we highly recommend doing it at some point of the first week, as it will only help you. Details will follow as to how/where you can view that.

Tracie Fountain’s online course:

You will receive 50 points for signing up for Tracie’s home study course. Pricing and details for this course can be found at www.traciefountain.com. Again, you can sign up at any point over the month of February, but the earlier the better.

One day "mini" workout challenges:

Each week we will announce a one day challenge on Monday. This challenge must be completed in one day (not necessarily Monday) and the results must be emailed to ryan@crossfitsanctify.com by that Saturday at 11:59PM. Each challenge is worth 10 points.

Week-long "not-mini" workout challenge:

Each week we will announce a week long challenge on Monday. This challenge must be completed between Monday and Saturday, and the results must be sent to ryan@crossfitsanctify.com by that Saturday at 11:59PM. The workouts could be done in one shot, though you can spread it out over the course of week (you'll see when they're released). Each challenge is worth 15 points 

Month-long workout challenge:

There will be one month-long challenge, which will be announced on Saturday (2/01), and must be completed by Saturday (3/01) at 11:59PM. This challenge can be broken up into as many sessions as you want, but must be completed during the 29 day challenge. The results must be emailed to ryan@crossfitsanctify.com. This challenge is worth 50 points.

Cost and Prizes

The cost to participate will be $20 and you can pay for that any time you're at CFS or you can purchase online by logging into MindBody and clicking on the "Online Store" tab. At the end of the challenges, prizes will be awarded for first through third place, based on the number of points you've accumulated during the month.

1st place: $175

2nd place: $125

3rd place: $75 

If you have any questions feel free to ask a coach or email Ryan.


101

A. Front squat, 6x3 @ 80-90% 1RM

Notes: 2 minute clock. Start at the lower end of the percentage and try to finish at or near the upper end by the sixth set.

B. EMOM x6: 1 hang clean & jerk

Notes: Build to AHAP on the last set.

201

A. Front squat, 6x1 @ 85-95% 1RM

Notes: 2 minute clock. Start at the lower end of the percentage and try to finish at or near the upper end by the sixth set.

B. EMOM x6: 1 hang clean & jerk @ 85-90% 1RM C&J

101 & 201

In 3 minutes:
10 ground-to-overhead AFAP @ 75% 1RM C&J

In 3 minutes:
10 ground-to-overhead AFAP @ 65% 1RM C&J

In 3 minutes:
10 ground-to-overhead AFAP @ 55% 1RM C&J

In 3 minutes:
10 ground-to-overhead AFAP @ 45% 1RM C&J 

Notes: This is essentially 4 sets of 10 ground-to-overhead (probably power clean & jerks), each as fast as possible, at decreasing weights. Whatever time remains in the 3 minutes after completing your 10 reps is rest. If you don't know your C&J 1RM, use 80-70-60-50% and base the percentages off of your best hang clean & jerks from B.

Post loads and times to comments.


Comments

1 Comments
Mike
January 21, 2014 8:29 AM
Mike
Front Squats (working from 285# PR)- 245#, 250#, 255#, 260#, 265#, 265# - didn't make it to 95% (270#), and didn't feel very good on these. Hang Clean/Jerks- all sets at 205#. 4x10 Ground to Overhead- 175#-1:56 (i think, i forgot to write it down, but it's on the board), 155#-1:01, 135#-:32, 105#-:22.