Download Report

1.
What it’s about?.............................................................................................................................. 2
2.
Showing up...................................................................................................................................... 3
3.
Paleo Food Journal .......................................................................................................................... 3
4.
Lowering Body Fat........................................................................................................................... 4
What it’s about?
It is easier to stay motivated if you have a goal for winter.
The Winter Challenge is about achieving your goals this winter and hit the summer running.
There will also be massive prizes
Scoring components
1. Coming to class and logging score on BoxChamp.
2. Keeping a food journal.
3. Improvement in overall body fat percentage. (We keep it a secret)
4. Extra points
Format
You will compete in a team of 3 with people that are usually in your class.
One person will be team captain.
Simply put the team with the most points at the end of July wins!!
Get to know each other and live a little!!
A coach will be assigned per team to help encourage you on your way.
Duration
The challenge will be held over an 8 week period starting 1 June.
The challenge will end on the night of 26 July.
We will have intermediate prizes on 28 June.
Prizes
1st Place team
-
R 2000 cash for the team
-
Fitchef meal hampers including 3 meals and 4 smoothies for each person
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Sport massages sponsored by BoxChamp
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Clothing hamper from Kore Urban Apparel
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Water hamper from Halo Prepared Water
2nd Place team
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R 1000 cash for the team
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Fitchef meal hampers including 3 meals and 4 smoothies for each person
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Clothing hamper from Kore Urban Apparel
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Water hamper from Halo Prepared Water
3rd Place team
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Fitchef meal hampers including 3 meals and 4 smoothies for each person
-
Clothing hamper from Kore Urban Apparel
-
Water hamper from Halo Prepared Water
Entry fee
The entry fee is R300 per person and includes challenge T shirt. Pay in cash at the box or EFT and
send Proof of payment to info@crossfitivory.co.za
You can pay up the 5th of June just send me a mail before the 28 May to let me know.
Excuses
I am not here the whole month – Keep your journal and get bonus points for travel WODS.
I can’t eat that clean – Stop making excuses and make a start.
I don’t know the people in my team – Get to know a few new faces
I don’t know if I will be able to do it – Put yourself out there and give it a try. No one will take it too
serious.
8 weeks seem so long – Break it up into two 4 weeks. Allow yourself a cheat in the middle.
1. Showing up
Coming to class AND logging WOD on BoxChamp – 2 points per team member
Maximum points that can be collected per team member for attendance over the 2 months – 70
2. Paleo Food Journal
We have attached a Paleo challenge handbook that will guide you through what to eat and what not
to eat. It is simple and achieves results for energy and weight loss like no other.
You can use the printed papers in the handbook or log meals on boxchamp or use any other app.
At the end of the challenge you will need to submit this for review.
When you cheat, own up, write it in your journal and move on.
For every day of complete food journal – 1 point
For every week of following strict paleo eating and drinking – 5 bonus points
3. Lowering Body Fat
You will be given points for the overall reduction in body fat percentage.
Unfortunately the only reliable way to measure involves you and a calliper with 7 sites being
measured. Scales with built in body fat calculation is notoriously inaccurate.
We will get a female to measure the ladies.
If this still irks you we can take the overall reduction in your weight, but weight never tells the full
story.
If you don’t like maths then skip this calculation. You will be given points for the proportional
lowering of your body fat.
Someone losing bodyfat from 20% to 16% (4% reduction) and someone losing from 10% to 8% (2%
reduction) will each receive the same points 4%/20% = 2%/10% = 20% proportional reduction.
You will receive 5 points per proportional percentage point that you reduce your body fat.
4. Bonus points
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Do a workout while travelling – 2 points per team member
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10 minutes of mobility before/after class – 1 point per member
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Twitter or Facebook Post tagging Ivory and One of our partners – 1 point per post (2 points
if post contains Crossfit Photo)
Twitter
#ivorywinterchallenge
@CrossfitIvory
@eatfitchef
@kore_apparel
@virtuositysa
Facebook
#ivorywinterchallenge
@CrossfitIvory
@Fitcheffood
@KORE.Urban.Apparel
@BoxChampApp
@virtuositysa
5. Score sheet
Name:
Starting weight:
Other team members:
Starting Body Fat %:
01-Jun-15
02-Jun-15
03-Jun-15
04-Jun-15
05-Jun-15
06-Jun-15
07-Jun-15
08-Jun-15
09-Jun-15
10-Jun-15
11-Jun-15
12-Jun-15
13-Jun-15
14-Jun-15
15-Jun-15
16-Jun-15
17-Jun-15
18-Jun-15
19-Jun-15
20-Jun-15
21-Jun-15
22-Jun-15
23-Jun-15
24-Jun-15
25-Jun-15
26-Jun-15
2 points
Post with photo
1 point
Post
1 point
Mobility
5 points per 7 days
days clean
Bonus point for 7
1 point
Complete
Food Journal
2 points
Date
Class & BoxChamp
Assigned coach:
27-Jun-15
28-Jun-15
29-Jun-15
30-Jun-15
01-Jul-15
02-Jul-15
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07-Jul-15
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