2014 WINTER CHALLENGE

This is a 5-week team challenge to maintain healthy choices surrounding nutrition, training and recovery through the coldest period of winter. The Challenge will show you that sensible nutrition, consistent training at CFJ, and the supportive community at CFJ can have a HUGE impact on your life.

Entry fee

R150 per athlete (non-refundable). Entries will not be accepted after Friday 13 June.

Commitments

  • Obtain baseline AND post-challenge body composition and fitness measures.
  • Participate in all team challenges.
  • Submit your weekly nutrition and training logs to your team captain, who will collate and log online.
  • Complete the challenge with honesty, integrity and virtuosity.

 

Prizes

Members of the winning team will each receive a CFJ apparel, and goodies from our sponsors. They will also be taken out for a team dinner. They of course own bragging rights until the next team challenge!

 


ITINERARY

Date Time Activity
Wednesday 18 June Regular class time Performance test
Friday 20 June 17h30 – 18h30 Body composition assessment
18h30 – 19h30 Nutrition lecture and challenge briefing
Saturday 21 June Lunch Team Challenge 1: The Cook Off
Saturday 19 July 7:00am Team Challenge 2: Team Workout
Wednesday 23 July Regular class time Performance re-test
Saturday 26 July 07h00 – 09h00 Body Composition Assessment
Prize Giving and Social TBA Dish out prizes and hang out with the community

 


 NUTRITION LEVELS

You have to commit to either Level 0 or Level 1. You cannot change levels during the course of the challenge. You can use the Zone in conjunction with this too.

Level 0: Paleo

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

 

Level 1: Modern Day Primal

  • Eat real food. Meat, eggs, vegetables, nuts, seeds, fruit, oils (like coconut or olive).
  • No grains. This includes bread, rice, pasta, corn, oatmeal (also any gluten-free pseudo-grains).
  • No legumes. This includes beans of any kind, lentils and peanuts (no peanut butter).
  • No sugar of any kind, real or artificial (no maple syrup, honey, Splenda, Stevia).
  • No alcohol
  • Items 2 and 6 from Level 0 are not included in Level 1

 


SCORING

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 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/CFJ East. 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/CFJ East, the team will earn 30 points.
  • 20 bonus points will be given to the team for 100% adherence from ALL team members over a week.
  • 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 score i.e. if in a team of 5 all team members earn this bonus point, the team earns 25 bonus points for the week.

NOTE: Each team will assign a captain. It will be the responsibility of the team captain to nominate a 2nd in charge. These two people will be responsible for collating the weekly scores, tallying them up and submitting online.

Blatant cheats such as alcohol, chocolate, ice-cream, cake, bread, rice, pasta, etc. will result in that individual being disqualified. If two or more people in a team cheat in this manner, the team gets disqualified.

 


It’s about more than just fat loss.

The challenge is designed to reward those who stay dedicated to maintaining healthy eating and exercise habits. The reason it’s set up this way is to demonstrate that CrossFit is a lifestyle choice, not a diet or fad exercise program.

It’s primarily about feeling your absolute best – mentally and physically. Looking better naked is just a great side effect 😉


 ENTRY FORMS

CrossFit Jozi Entry Form

CrossFit Jozi EAST Entry Form

 

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