The Challenge
CrossFit Jozi challenges you this summer to gain complete control of everything that affects your health and fitness.
The food you eat, the frequency and type of workouts you do, the recovery activities you perform, and the intention you have to instil change, all dictate how fit and therefore how healthy you are.
Purpose & Assessments
The purpose of the Summer Challenge is to develop practical and sustainable lifestyle habits. You do it in a group of like-minded individuals, and there’s a big incentive, to keep you on track! There are four areas of scoring for the challenge:
- Body Fat: What percentage change can you effect on your body fat percent?
Your body fat will be measured using a clinical body fat meter. You will be scored on the percentage change (relative change) over the six weeks. - Lean Body Mass: What percentage change can you effect on your LBM?
Your lean mass will be measured using a clinical body fat meter. You will be scored on the percentage change (relative change) over the six weeks. - Accountability: How well can you adhere to the nutrition and training rules?
You will be given access to an online score sheet. Each week for six weeks you will need to complete the form with your weekly accountability score. You need to complete the form every Monday. - Performance: How much can you improve in a workout?
You will perform a workout at the start and end of the challenge. You will be scored on the percentage change (relative change) over the six weeks.
This is an individual challenge.
Itinerary
| Date | Time | Activity |
| Monday 13 October | Regular class time | Performance test & beginning of the challenge |
| Friday 17 October | 08h00 to 12h0016h30 to 18h30 | Body fat measurements |
| 18h30 to 19h30 | Nutrition refresher | |
| Friday 31 October | 19h00 | Paleo Pot Luck Dessert |
| Monday 24 November | Regular class time | Performance test |
| Friday 28 November | 08h00 to 12h0016h30 to 18h30 | Body fat measurements |
| Saturday 29 November | TBA | Prize giving at the CFJ end of year party. Details TBA. |
Commitment: Obtain baseline AND post-challenge measurements of body composition and the performance test, fill in your online score sheet WEEKLY, and complete the entire challenge HONESTLY.
Prizes: There will be a winning male and female. Each will win 30% of the entry pool, and some goodies from CFJ and our sponsors.
Obligation: Be sure of the commitment before you sign up, and if you do sign up adhere to the rules. If you cheat you only cheat yourself, but you bring the morale of the community down.
CFJ_SummerChallenge14
CFJ_SummerChallenge14_Rules
It’s for your own good
For those of you who are considering taking on this life-changing challenge, but aren’t sure you can actually pull it off. For all the people who have tried diets and exercising before, but who “slipped” or “fell off the wagon” or “just HAD to eat (fill in food here) because of this (fill in event here)”. This is for you.
So empty your fridges and pantries. Go grocery shopping with a FIXED list. PLAN your meals and snacks weekly. Eat meat and veges, some fruit, some nuts and seeds, little to no dairy, and no sugar. Sleep lots. Train smart.
Be better than yesterday.
