Weekly Challenge #7 and End of Challenge Info!!

Your challenge for Week 7 is to come up with two goals – one to accomplish by three months from now and one to accomplish by one year from now. Think seriously about these. What makes for good goals? They should be SMART:

Specific – not vague; clear and unambiguous

Measurable – e.g., “I will be better at pull-ups” says nothing about where you want to be with them – how many pull-ups in a row, what kind of assistance if any, etc.

Attainable – challenging but realistic; if I can deadlift 200lb now, it is unrealistic for me to be able to lift 350 in 3 months.

Relevant – should be related to the challenge; goals should be concerning health, fitness or nutrition

Time-bound – must have a deadline to meet

We’ve already taken care of the last one for you You must post your goals in your comments section this week. If your goals don’t meet the SMART standards, they will not count as a bonus point. You can be creative with them but try to make them meaningful to you.

END OF CHALLENGE INFO

**The last day of the I AM CrossFit Challenge is next Monday, April 23rd. For those of you wondering, “But isn’t that 7 weeks,” yes, it is. Although we originally called it an 8 week challenge, we realized soon after everyone was on board that the end date made it only 7 weeks. We have kept the original end date so as not to disrupt anyone’s schedule. Here’s what you need to do to finish the challenge:

1. Post through Sunday, April 22nd. Sunday is your last day of posting and is due Monday the 23rd at noon.

2. Get your weigh-in completed, measurements taken, and body fat percent found. Find a time that works for you and your coach. You should do this sometime between Friday, the 20th and Monday, the 23rd.

3. Find your CrossFit Total and complete the 10 min. AMRAP that you did at the beginning of the challenge. This may be done during any class session on Friday, the 20th, at 10:00am Saturday, the 21st, or during any class on Monday, the 23rd. Your individual coach does not need to be there while you complete this.

Please let us know of any questions you may have. Good luck with the remainder of the challenge! The winning team will be announced  Friday, April 27th on the CrossFit Fort Wayne website. Stay tuned…

Weekly Challenge #6

Your challenge for Week 6 is to eat one new veggie, fruit, and protein that you’ve never had before.  What does that mean? It means that starting this week you have the whole week to shop around and buy  something you’ve never tried before.

Happy Eating!

 

Skillz!

Your Weekly Challenge for Week 5 is to PRACTICE A SKILL for 10 minutes for 5 days this week! What does that mean? It means that for 5 days this week, starting today, you will practice a skill for at least 10 minutes.

• You may practice any skill that you want to get better at.
• All practice must take place outside of a workout — i.e. if you are going to practice pull-ups, pull-ups  done during a workout DO NOT count towards your 10 minutes.
• You may use warm-up time to practice your skill as long as you get 10 continuous minutes of practice
• Some examples of what you may practice are: muscle-ups, pull-ups, snatches, handstands. Any skill that you want to be better at.

Practice your skill! Have a good week! 

Weekly Challenge #4

Your challenge for Week 4 is to try something fitness-related that you’ve never done before. What does that mean? It means that you have from Monday the 26th through Sunday the 1st to try something new – take a yoga class, swim laps in a pool for a WOD, etc. If you achieve this, you can either use this point this week or save it for a later week.

• You do not necessarily have to attend a class to complete this challenge; it just needs to be something you haven’t tried before. Get creative!
• Questions? Talk to your coach or e-mail them.

Weekly Challenge #3

Your challenge for Week 3 is to prepare all your meals from home every day next week.What does that mean? It means that from Monday the 19th through Sunday the 25th you must not eat out at any restaurant or fast food place (even if the meal would be Paleo) to earn 1 bonus point. If you achieve this, you can either use this point this week or save it for a later week.

• This does not include water, tea, or coffee.
• You do not need to be the one to prepare your meals, but they need to be “home-made.” Your spouse, e.g., can prepare it for you.
• You may put together items from the grocery store, e.g., the salad bar. That would be acceptable.
• Questions? Talk to your coach or e-mail them.

Weekly Challenge #2

Your challenge for Week 2 is to complete 10 minutes of mobility work per day next week.What does that mean? It means that from Monday the 12th through Sunday the 18th you must do 10 consecutive minutes of mobility work to earn 1 bonus point. If you achieve this, you can either use this point this week or save it for a later week.

 

 

• This challenge must be done in addition to any mobility work and stretching you do in a regular class.
• This can be done with or without a foam roller or lacrosse/tennis ball.
• Your coach does not need to be present when you do your mobility work. You may do it at the gym or at home.
• If and when you complete this challenge, you will add a note to your usual post or create a new post for it on Sunday the 18th.
• Questions? Talk to your coach or e-mail them.

Weekly Challenge #1

Your challenge for Week 1 is to try and accumulate 50 double unders next week. What does that mean? It means that you have until Sunday, March 11th to accumulate doubles and earn 1 bonus point. If you achieve this, you can either use this point this week or save it for a later week.

• This challenge must be done in addition to any doubles you do in a regular workout. So, if you do 20 double unders in a WOD, that does not count toward your total for the day.
• You may count a warm-up with double unders before a workout at CFFW toward your total.
• Your coach does not need to be present when you attempt them. You do not need to get all 50 in one session. You could do 7-8 per day if you wish. You can also complete these at home if you have a rope.
• If and when you complete this challenge, you will add a note to your usual post or create a new post for it by Sunday the 11th.
• Questions? Talk to your coach or e-mail them.

How it Works!

It’s here, people! The brand new CFFW Challenge. Hold onto your hats; this one is gonna take on everything!

How it works:

The CFFW I AM CrossFit Challenge is an 8 week nutrition, workout, and accountability challenge designed to create habits that last a lifetime. During this challenge the focus is not just on nutrition but also on developing your skills as an athlete. This will be a great opportunity for every athlete!

Because the challenge will entail so much one-on-one work with our trainers, we are limiting participation to the first 36 people who sign-up and pay. The Entry fee is $75

Click here to register “On our events tab” Registration is open now until March 2nd!

The entire challenge will be done in teams of six, each of which will have its own coach for the duration of the challenge. Each team will be a combination of men and women and teammates will be selected randomly. There will be no individual winners. Your teammates will depend on you to win!

All CFFW member participants will receive:

• Set Up for Success Seminar – how to prepare yourself, your kitchen, and your family
• an additional Open Gym time available to participants of the challenge only for the duration of the 8 week challenge
• 2 individual skill sessions with your CFFW coach
• Before and after photos to document your transformation
• An I AM CrossFit t-shirt at the end of the challenge

There will be 3 parts to the challenge

• Body composition
  • Everyone will be measured and have his/her body fat percentage determined during the week prior to the challenge. We will be performing measurements of arms, hips, waist, and thighs which will be combined for a total measurement. Measurements and body fat percentage will be repeated at the end of the challenge and scored for percentage improvement.

• Performance
  • Everyone will participate in a 10-minute AMRAP prior to the challenge and a CrossFit Total as a performance measurement. The workout and CFT will be repeated again at the end of the challenge and scored for percentage improvement.

• Accountability
  • Every team member will begin each week with 4 points. You can earn a total of 8 points or lose all 4 for a total of 0. There are more details about the points below.

For the nutrition portion of this challenge, you may not consume:

• grains/starches (corn, soy products, bread, pasta, rice, potatoes, fries, etc.)
• sugar (refined, artificial, or “natural”)
• dairy (cheese, yogurt, milk)
• legumes (beans, peanuts)
• alcohol, soda, or other diet drinks

You will keep all 4 points if you do not consume any of the above items during the week. You will be deducted 1 point for every time you consume anything that falls in one of those categories (up to 3 total points deducted).

You will also lose 1 point from your total if you do not post your food daily. All entries are due by 12:00pm the following day.

You can gain up to 4 points per week by doing the following:

• 1 point for taking fish oil every day that week
• 1 point for checking in with your I AM CrossFit Challenge coach by phone or email
• 1 point for working out at least 3 times that week (workouts to be done at CFFW)
• 1 point for getting at least 52 hours of sleep that week

There will be opportunities for bonus points. Each Friday we will introduce a NEW CHALLENGE that will begin the following Monday. If you successfully complete the challenge you will receive 1 additional point. These points can help you catch up if you slipped or can be used to indulge a little (e.g., you have perfect scores of 8 every week and decide to have a beer).

You will also have two opportunities to work one-on-one with your coach on a skill. Each skill session will be 30 min. long and will afford you 2 additional points.

As you’ve probably already noticed, a lot of the Accountability portion is based on the honor system. We’re all adults and we expect you to be honest to others as well as yourself about how you’re doing. You could cheat the system if you really want to, but it’ll end up showing through when it comes to the body composition and performance changes.

Scoring and Winners

You final score for the challenge will be based on the team’s change in body composition (33%), improvement in performance (33%), and point score (33%).

On the date of the finale, each team will receive a ranking in each area – body composition, performance, and point score. The winners will be determined by the lowest cumulative ranking of all three scores.

The winning team will receive one FREE month of unlimited classes and a team evening out with their coach at Flat Top Grill or 800 Degrees.

This challenge is going to be a commitment. It’s not going to be easy, nor is it meant to be. We want you to use this as an opportunity to find out what you’re made of, while also having the support of your coaches and your teammates. These eight weeks are not supposed to be a diet; they’re meant to be the beginning of a lifestyle change!

Key Dates:

Friday, Mar. 2nd, Saturday, Mar. 3rd, and Monday, Mar. 5th – measurements and body fat analysis

Friday, Mar. 2nd – 6:30pm Set Up for Success Seminar (no 6:30pm class)

Saturday, Mar. 3rd – 10:00am CFT and Benchmark workout (no Open Gym)

Monday, Mar. 5th – I AM CrossFit Challenge begins

Friday, Apr. 20th, Saturday, Apr. 21st, and Monday, Apr. 23rd – measurements and body fat analysis

Saturday, Apr. 21st – 10:00am CFT and Benchmark workout (no Open Gym)

Monday, Apr. 23rd – 6:30pm I AM CrossFit Challenge Finale (no 6:30pm class)

Click here to register! “On our events tab”

Registration for this event closes March 2nd and is limited to the first 36 members of CFFW who sign up and pay!