CrossFit Jozi Lifestyle Challenge

WHAT?

A 28 day challenge for CrossFit Jozi members to improve their choices surrounding nutrition, training and recovery.

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WHY?

To show you that sensible nutrition, consistent training, good recovery habits, and the supportive community at CrossFit Jozi can have a HUGE impact on your life. Your mental and physical performance will improve, you’ll sleep better, your energy levels will be great, and you’ll look better naked!

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WHEN?

Friday 1 February to Thursday 28 February

Challenge WoD:
Friday 1 February during regular class time
Thursday 28 February during regular class time

Body measurements:
Friday 1 February, 16h30 to 19h00
Friday 1 March, 16h30 to 19h00

Prize giving and braai:
Friday 7 March, 18h30

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POINTS

All teams begin the challenge on zero points. You will gain points for training, nutrition and recovery work.

• For every week that ALL team members adhere to their nutrition level entirely, the TEAM will score 50 points. If just one member cheats – on any day of the week – the team’s nutrition score for that week will be zero.

• If ALL members of the team spend 10 minutes working on mobility OUTSIDE of the tasks given in class on AT LEAST 3 days a week, the team will earn 40 points. This mobility work MUST be performed at CFJ. If just one member of the team does not do this the team’s mobility score for the week will be zero.

• For every week that ALL team members train AT LEAST 3 times a week at CFJ, the team will earn 30 points.

• 20 bonus points will be given to the team for every week that 100% adherence is achieved.

• 5 bonus points will be awarded to INDIVIDUALS for participating in any sort of fitness event e.g. a CrossFit event, trail run, MTB race or obstacle run. These points will contribute to the team’s weekly score.

NOTE: You will be randomly allocated to a team. Each team will designate a team captain. It will be the responsibility of the team and the captain to ensure that the online score sheet is filled in weekly.

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NUTRITION

You have to commit to either Level 0 or Level 1. You cannot change levels during the course of the challenge. Team members can be on different levels

Level 0: Orthodox Paleo

1. Eat real food. Meat, eggs, vegetables, nuts, seeds, fruit, oils (like coconut or olive).
2. No dairy. This includes cheese, yoghurt, milk and any milk derived product (natural clarified butter is allowed for cooking – I.E. ghee).
3. No grains. This includes bread, rice, pasta, corn, oatmeal (also any gluten-free pseudo-grains).
4. No legumes. This includes beans of any kind, lentils and peanuts (no peanut butter).
5. No sugar of any kind, real or artificial (no maple syrup, honey, Splenda, Stevia).
6. No processed foods (this includes protein shakes, processed energy bars).
7. No alcohol

Level 1: Modern Day Paleo

1. Eat real food. Meat, eggs, vegetables, nuts, seeds, fruit, oils (like coconut or olive).
2. No grains. This includes bread, rice, pasta, corn, oatmeal (also any gluten-free pseudo-grains).
3. No legumes. This includes beans of any kind, lentils and peanuts (no peanut butter).
4. No sugar of any kind, real or artificial (no maple syrup, honey, Splenda, Stevia).
5. No alcohol

Items 2 and 6 from Level 0 are not included in Level 1

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COST & PRIZES

R200 per person, payable by EFT only.

The winning team members each receive supplement prizes, and CFJ takes the team out for a group dinner.

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TOUGH LOVE

It is not hard. Giving up heroin is hard. Beating cancer is hard. Drinking your coffee black IS NOT HARD. YOU HAVE NO EXCUSE not to complete the challenge as written. It’s only 28 days, and it’s for the most important cause – the only physical body you will ever have in this lifetime.

So empty your fridges and pantries. Go grocery shopping with a FIXED list. PLAN your meals and snacks weekly. Eat your veggies and meat. Sleep lots. Train hard, but not long. Mobilise, and get your fish oils in.

REGISTER