Monday class times: 5:30a, noon, 4:30p, 5:30p, 6:30p
“MORE FIT TODAY THAN YESTERDAY” WELLNESS CHALLENGE 6/16/14- 7/27/14
We will be having a fun challenge that emphasizes improving your health every single day focusing on a variety of domains. What we do in the gym isn’t the only activity contributing to our overall fitness. This challenge will educate you in a fun and positive way and make a better you. We do not expect perfection but the more strict you are, the better your results will be. This challenge is intended to educate, produce results and encourage your friends so, please, do not alter or make up any data to gain an unfair advantage during this challenge. Honor system! We would like it to be fair to everyone.
For a few of us, there may be some necessary changes in our habits such as diet, sleep, and consistency. Although those may not be easy to change, the results can be motivating. As Marcus Tillius Cicero once said, “The greater the difficulty, the greater the glory.” Let’s put some real effort in and reap the rewards.
How this Challenge will work?
The challenge will begin on Monday June 16th. The cost is only $10, but please have that submitted (in cash box) buy the 16th. All participants are required to have their weight measured (privately if desired) at CrossFit Arise by an authorized Coach prior to the start of the Challenge. A journal must be kept on a daily basis. A basic sample will be provided or participants may record with any method as long as it is approve by an authorized Coach. Participants will have their final weigh in beginning on Sunday July 27th through Friday August 1st. Beginning on Saturday August 2nd CrossFit Arise authorized Coaches will begin certifying results of all participants. Winners will be announced thereafter at a potluck BBQ where we can all expect some delicious new meals! Questions can be directed to Coach Dana.
Must be a CrossFit Arise Member
Must attempt to follow a Paleolithic or Zone Diet for six weeks
Must keep a journal of all meals, snacks, water, sleep, and WOD’s
Must be POSITIVE at all times
Must encourage others at all times
To commit to improve your fitness every day for the next six weeks by consuming healthy Paleolithic Foods or following a Zone Diet, and executing daily workouts with 100 percent effort.
DIETS: Questions regarding the diets can also be directed to the Coaches.
What Is The Paleo Diet?
The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility. The Paleo Diet consists of eating lean meats, lots of vegetables, some fruit, little starch and no sugar.
Dr. Loren Cordain, the inventor of The Paleo Diet:
WHAT IS THE ZONE DIET?
The Zone is a real physiological state in which your hormones are balanced to help support a healthy inflammatory response. This represents your optimal level of cellular inflammation. It’s excess cellular inflammation that is the underlying cause of weight gain, the acceleration of chronic disease, and decreased physical, emotional, and mental performance. The Zone diet is a balance between carbohydrates, fats and proteins commonly starting with 40%Carbs, 30% Proteins, and 30% Fat.
GMO’s (Genetically Modified Organisms)
Gary Taubes, author of “Why we get fat, and what to do about it” and “Good Calorie, Bad Calories” http://www.youtube.com/watch?v=l59YyXpCT1Mand https://www.youtube.com/watch?v=lDneyrETR2o
Dr. Robert Lustig Ted Talk “Sugar—the elephant in the kitchen”
Biggest Loser Award (Most weight lost based on percentage)
Rich Froning Award (Most balanced WOD’s in the 6 week challenge (3 on 1 off, 2 on 1 off, and/or consistency)
Sleeping Beauty Award (Most 8 hour a night sleep)
OCD Award (Most points accumulated)
Beautiful Mind Award (Best (most accurate) journal)
Positivity Award (most positive/motivating participant (voted on by participants and trainers))
Prizes will be awarded for each category. Prizes will range from new CrossFit Arise T-shirts, water bottles, gift certificates for Rogue Fitness, Charles Polquin, and various other awards which are to be announced...
A) 3x10 Shoulder pass thrus
3x10 perfect form slow push-ups
B) Push press 5x3 (weight remains same for all sets after warmed-up.) Not 100% max effort
C) Jackie. For time complete:
- 1,000m row
- 50 thrusters @ 45#s
- 30 pull-ups