The CrossFit Bold lifestyle challenge will be split in to three categories, each with a measurable scale to enable us to rank the best contender in each category, with the overall winner receiving one hell of an epic prize (details to be announced). Once registered we will start a FB group so you can all support each other through the challenge by sharing recipes etc and of course celebrate your successes after!
Category one: Body Composition
Working with our nutrition guru Liam, at the start and end of the challenge you will have your body fat calculated, along with your weight, which will also allow us to calculate your lean body mass.
Understanding that body composition goals will vary between each person (i.e. fat loss vs increasing lean mass etc), final placings will take in to account various factors and results ranked accordingly.
At the start of the challenge, Liam will provide guidance on what and how to eat, along with a tool to enable you calculate your ideal nutrition intake to best achieve your goal.
Category two: Lifestyle Changes
Increasing performance and reducing body fat is not solely linked to what and how you eat. Other lifestyle factors play a huge role, i.e. sleep, hydration, mobility etc.
During the 21 days, you will be required to, honestly, rank 5 different factors of your lifestyle on a scale of 1-5. Rankings will need to be completed each day on this communal Google Spreadsheet (you may need to download the Google docs apps if using from a phone)
The 5 factors and how they are to be ranked are:
Exercise/Activity. Humans are designed to move daily. Whether through workouts, activity, or simply enjoying the full use of your body, daily movement keeps you healthy and vital.
1. No activity
2. Minimal activity ie walked to train station to and from walk
3. Walked/Rode bike to work rather then taking car/train.
4. 60 min activity - ie CF Class
5. 60 min activity plus
Mobility. In a sedentary world, our bodies get stuck. Daily mobility and stretching helps you move the way nature intended and continue enjoying freedom of movement into your later years.
1. No mobility
2. A bit of mobility IE in CF class warm up
3. 15-20 min of mobility
4. 20-40 min of mobility
5. 40-1hr i.e Yoga class
Hydration. More than anything, your body is made of water. This habit ensures that your body gets enough of its most basic resources for life.
1. All liquid intake in for the form of non water (i.e. tea, coffee, fruit juices)
2. up to to one Litre of water (plain, actual water)
3. 1-2 litres
4. 2-3 litres
5. 3+ litres inc alkalising drink (lemon/lime or alkalising supplements)
Lifestyle Practice. Having a good healthy balance between work and lifestyle is vital to good health. So Get out, enjoy the world and have time to yourself.
1. All work, and no play
2. Made a little time (under 1 hour) to do something you wanted to do
3. Had some time (1 hour plus) to yourself and did something for you.
4. Spent quality time with friends and family
5. Participated in an activity unrelated to CrossFit i.e. Rock climbing, nature walk etc. (get out the gym and try something new)
Sleep. The bodies time to recover, repair and grow. Sleep plays a vital role in your performance and can not be overlooked.
1. Less than 5 Hours
2. 5-6 hours
3. 6-7 hours
4. 7-8 hours
5. 8+ hours
*These value are total daily amounts and can include naps*
As well as these 5 factors, points are to be subtracted for bad lifestyle habits, like drinking alcohol or eating fast food.
Drunk Alcohol - 2 points
Ate Junk Food (fast food, chocolate, crisps etc)- 2 points
Going to sleep after 12pm - 2 points
Category three: Benchmark WOD
To measure your increased performance, we will test you with a WOD at the start of the challenge and then retest it 3 weeks later. The person with the best performance increase will win this category.
Key Dates for the diary
Saturday 7th November - This is the day we kick things off. We will test the benchmark WOD and Liam will be here to take your body composition measurements.
Saturday 28th November - The end. The WOD will be retested and we will celebrate your gainz at the Christmas party.
Sunday 29th - Monday 30th - Liam will be back in the gym and ready to re-take your body composition measurements. Fear not, the Christmas party won’t cause any serious changes here.
Any questions please get in touch.