Only 3 more days to register for the Whole Life Challenge. If you are on the fence about whether to join, please chat with me in the gym or email me deanna@crossfitzone.ca.
WLC Prelim details:
When: Saturday, February 16th
When: 12:00pm – 1:30pm
What: Measurements and workout (details TBA). Then we will go over any questions that you may have about the challenge. If you are unable to make it on Saturday, please contact Deanna to set up a time to do the measurements and workout.
More details about the challenge…
Game Detail
The Whole Life Challenge is a game of change. It starts with a health and fitness “snapshot,” physical measurements of your fitness, giving you an idea of where you are when you start. The game takes place over the following 55 days, and then ends with another snapshot. The challenge is designed to see what sort of change you can make over the course of the game. During the Challenge, you will check in with all aspects of your practice of health and fitness. It is a game where the moves are the choices you make every day — in nutrition, exercise, stretching, supplements, sleep, relaxation, and more. It is designed to bring all aspects of your health and fitness into focus and to create a life in which the practice of health and fitness is how you live, not just the things you do. The Challenge is also designed to have you creating a lifestyle that involves your friends, family, and community and transforms the health and fitness of the people who matter to you.Every day of the Challenge you will log into the game site and report a score for all of your activities for the day before. As you go along over the 8 weeks, you will begin to see how your score and daily choices match up with the results you are getting. Simple as that. You will also compete with your friends and community to see who can get the highest score!
Nutrition Rules
The most important thing to remember about these rules is that these are the things that will cost you a point. Will you “break the rules” during the challenge? Yes! Should you do everything you can to earn every point you can? Absolutely! That’s the game! These 8 weeks are the time to challenge yourself to go beyond what you would do by default.No Grains or Starchy Carbohydrates — That means no wheat, rice, corn, barley, quinoa, even white potatoes and soy. And of course the more obvious… no bread, pasta, bagels, cereal, pastry, baked potatoes, and French fries are against the rules. The only carbs like this that are allowed in the challenge are sweet potatoes, yams and legumes. [IN MORE DETAILED RULES – Sweet potatoes and yams are allowed. For vegetarians, the exceptions to this rule are wild rice, quinoa, amaranth, buckwheat, and fermented soy.]
No Sugar or Sweeteners – This means no white sugar, brown sugar, cane juice, agave syrup, honey, coconut nectar, or any caloric sweetener. Organic or not, sugar in all forms are off limits. [IN MORE DETAILED RULES – The only exception to this rule is stevia. A sweet herb used as a non-caloric sweetener, stevia is permitted to help sweeten the transition to a life where your sweet-tooth is tamed!]
No Dairy – No milk, cheese, yogurt, etc. But yea… black coffee is OK! IN MORE DETAILED RULES – The only exception to the dairy rule is butter. Why? As an excellent source of saturated fat (yes, we believe in consuming some saturated fat!), butter provides a terrific alternative to our typical sources of dietary fat like corn, canola, and soy oils.]
No Alcohol, Soda, or Juice – Wine, spirits and beer will all cost you a point, and so will Coke, Sprite, Mountain Dew (diet or not). Add to that, a big no for any fruit juice (fruit puree is fine as in an apple blended in a blender) and this rule is complete.
No Artificial ingredients or Processed Foods – This includes just about everything that gets put in food that you wouldn’t find in your own kitchen. From guar gum to red dye #5, if it’s used to “process” food, it’ll cost you a point.
Register at – https://www.wholelifechallenge.com/wlc2013/affiliate/crossfitzone
Open Gym (Pembroke)
- 8:00am – 9:30am
- 10:30am – 12:15pm
- 1:15pm – 3:00pm
Workout of the Day:
Buy In – Mobility
WOD – 3 rounds for time:
12 Front Squats (185/120) – from ground
10 Pullups
Zone 3 – FS 135/95
Zone 2 – FS 95/65, scale to assisted pullups
Zone 1 – scale as needed
Cash Out – Deadlift 3-3-3-3-3 E3M
Extra Credit– 5 rounds of:
5 Toes to bar (strict)
5 HSPU (strict)
