Best Shape of My Life1 by bA5mrD6M


									"Best Shape of My Life!" Nutrition Challenge @ Zia CrossFit

Taken from CrossFit Verve

From June 13th until August 14th, we're challenging you to get into the
best shape of your life. During these 9 weeks we're going to reward you for
good behaviors and punish you for bad behaviors. We're going to require a lot
in order to participate, but in exchange you are going to earn the ability to say
you gave it your all and made positive steps towards health and performance.

Here's the details:

In order to compete for the prizes, you must complete the following:
pre/post Challenge blood work, pre/post pictures, pre/post body composition
measurements, pre/post vitals, and pre/post benchmark workout. The cost of
this challenge is $54 which is the cost of blood work. You must also log all oral
intake, workouts, sleep, and supplements.

Each meal has three positive or neutral values:
-2 cheat meal: not Paleo quality, not Zone quantity. (-10 possible per day)
+0 paleo meal that includes dairy
+1 paleo meal: all Paleo rules apply (5 possible per day)
+2 zone meal: all standard Zone rules apply (10 possible per day)
3 Paleo/zone meal: paleo quality in zone proportions. (15 possible per day)

“Rule of 5” bonus points:
+1 5 meals per day (1 possible/day)
+1 fewer than 5 hours between meals (1 possible/day)
-1 more than 5 blocks per meal (-5 possible per day)

-10 fewer than 3 WODs/week
+0 3 WODs a week
+10 4 WODs a week
+20 5 or more WODs/week

Bonus points:
+1 64oz of H20 in a day
+1 8+ hours of sleep
+1 if half of carb blocks are from veggies
+1 for PWO meal (before leaving the gym)
+1 for at least 3 grams of fish oil/day

-1 for each alcoholic beverage. (-5 possible per day)
-1 for each carbonated beverage
-1 for less than 10 minutes of stretching everyday
-1 for not flossing

20 points possible per day for 63 days + 180 possible exercise bonus
points = 1,440 possible points.

Men's and women's prizes for biggest change (%) in blood work and
Men's and women's prizes for body composition change
Men's and women's prizes for most increased performance
Overall Point Winner
Overall most improved (voted on by the group)

We'll be hosting two nutrition workshops before the Challenge begins.
If you're interested in participating, your attendance is strongly
recommended/required. We'll check everyone's logs each week for accuracy and

Everyone will be required to e-mail me their weekly sheet. I will tally the
weekly/cumulative results and post them on the board.

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