Letrono CrossFit

WHAT: A 12 week, goal-based fitness challenge
WHEN: Saturday, January 7 2012 to Saturday, March 31, 2012

There are 3 goal tracks to choose from:

% Body Weight lost
% Body Fat lost
% Muscle gain

Separate Men & Women Categories

WHO: Any LCF athlete interested in establishing a healthier lifestyle.

Remember: We are all trying to establish good habits and incorporate these habits into our normal daily routines. It has been said that it takes 12 weeks of doing something over
and over again before it becomes a habit. Good luck and great success.

PARTICIPATION GUIDELINES:

$50 enrollment fee plus the possibility of up to an additional $50 in penalties for non participation. The challenge could have a potential of costing the Athlete a total of a
$100.00!

The enrollment fee MUST BE PAID no later than January 14, 2012. All penalty fees will be due on March 31, 2012. Fees will go toward the cost of running the challenge and prizes for the two athletes (one man and one woman) with the highest score accumulated during the challenge. Each athlete that completes the challenge will earn the coveted
Warrior Challenge T-shirt.

EACH PARTICIPANT MUST:

• Establish beginning and ending body measurements. Weight, Height and Body Fat, will be measured and recorded. Biceps, chest, waist, thigh and calf will be measured. Measurements will be taken weekly, each Saturday at 8:00 am. Each weigh-in missed will cost the Athlete $5.00 and will impact the Athlete’s final participation percentage.
• Establish, together with Troy or Sara, goals applicable to the track they choose including target weight loss, body fat %, or muscle gain. In addition, goats to be “mastered” during the 12 week challenge must be decided by the Athlete, agreed upon by Troy or Sara and recorded on the Athlete’s tracking sheet before January 14. A $5 penalty will be assessed if the goals are not established and recorded by January 14.
• CrossFit a minimum of 4 times per week.
• Participate in the “Warrior WOD” on Week One and Week 12.
• Commit to 12 weeks of strict eating (Paleo, Zone, Whole 9 or Warrior) with one cheat DAY per week.
• Participate in 3 Special Warrior Challenges. The male and female winner of each challenge will receive 1 point towards their overall score. A $5 penalty will be assessed for each Special Warrior Challenge not participated in.

HOW WILL IT WORK?
The challenge will include tracking through a points and % system calculated as follows:

1. By eating a strict diet through following one of the approved nutrition plans 6 days/week, you will earn 100% participation for this category; one cheat day/week is allowed. 100% participation is equal to 72 strict diet days during the 12 week challenge.
2. By completing four CrossFit workouts per week, you will earn 100% participation for this category. 100% participation is equal to 48 workout days during the 12 week challenge.
3. There will be a “Warrior Supplementary WOD” once a week (it will be posted as Warrior Supplement WOD). It can be completed any time after a workout during the week; completion of all 12 supplementary WODs will earn you 100% participation for this category. A $5 penalty will apply for each supplementary WOD not completed*.
4. Weigh in weekly. A $5 penalty will be assessed for each weigh-in missed*; may miss if and only if PRIOR arrangements have been made with Sara or Troy.

*Penalties max out at $50.

5. Extra points may be earned for mastering a “goat” or improving a skill. Each athlete will have the opportunity to set a goal to master and/or improve on up to five goats and/or skills during the challenge, with one point earned for each goat /skill goal achieved. Goat goals must be reviewed and approved by LCF coaches Sara or Troy after consultation with the Athlete. Each goat mastered will be passed off at the finale in front of all other Athletes.

SCORING

The final score will calculated as follows:

Points equal to % of weight loss, body fat loss or muscle gain plus
Points equal to % improvement in Warrior WOD time plus
Points achieved for mastering of goats plus
Up to 5 points for participation determined using average % of compliance with strict
diet, weekly exercise, daily tracking, weekly weigh-in and supplemental WOD
requirements plus
Bonus points for achieving goals set at the beginning of the competition and Points earned by winning Warrior challenges.

For Example: An Athlete that lost 3% body fat, had a 10% improvement in recorded time and/or performance for the Warrior WOD, mastered all three goats (3 points), followed a strict diet 82% of the time, met the CrossFit workout requirement 91% of the time, participated in 75% of the weigh-ins, recored meals and workouts 50% of the time, and completed the Warrior Supplemental WOD 87% of the time, their total score would be
19.85, calculated as follows: 3 + 10 + 3 + [(82% + 91% + 75% + 50% + 87%)/5 = 77% x 5 = 3.85] = 19.85 overall score.

The more disciplined you are, the more points you will accumulate! Weekly points will be tracked on a challenge board at LCF; points for any week must be entered by Sunday of that week. On the last day of the challenge, each athlete’s points will be added together. The top two point earners will split the pot remaining after cost of the event are
subtracted.

PRESCRIBED NUTRITION PLANS

Good nutrition is critical to success. A good diet will increase energy and is critical to optimizing human function. A summary of each of the proposed eating plans is outlined below.

Under the PALEO PLAN (also known as the caveman diet, hunter-gatherer diet, and stone-age diet), your diet will be based on garden vegetables (especially greens), lean meats, nuts and seeds, little starch, and no sugar. Resources for Paleo: http://thepaleodiet.com/ and http://paleodiet.com/ for meal planning see: http://www.paleoplan.com/

With the ZONE PLAN, it is recommended that you eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar, with every meal (and snack) containing equivalent blocks of protein, carbohydrate, and fat. Resources for The Zone diet: for a quick and very efficient intro pull up this PDF online: http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf (you may also ask a coach for a copy) or read Enter the Zone by Dr. Barry Sears P.H.D.

The premise of the WARRIOR PLAN is based on a daily feeding cycle of “undereating” during the day and “overeating” at night (ie snack on fruits and vegetables throughout the day then eat as much as you want in one main meal at night). Resources for The Warrior Diet: visit the website at http://www.warriordiet.com or ask a coach for a printed summary / guidance sheet, or read The Warrior Diet by Ori Hofmekler.

The WHOLE9 PLAN is a short-term nutritional reset, designed to help you restore a healthy metabolism, heal your digestive tract, calm systemic inflammation and put an end to unhealthy cravings, habits, and relationships with food. Resources for The Whole9 Plan: visit the website at whole9life.com.

QUESTIONS?

How do I sign up/pay?
Get with Troy or Sara to establish which track you will be following and goals for the challenge. Payment of the enrollment fee can be made to any coach prior to the January 14 deadline.

Any Alcohol?
You should refer to the guidelines and/or rules to strictly follow the nutrition plan you choose. Some will allow alcohol but, as with all things, best in moderation.

How and when should I have my measurements taken?
At the beginning of the challenge on January 7; weight and body fat % will be taken each Saturday thereafter through the 12 week challenge to track and chart your progress. Other measurements will be taken at the beginning and end of the challenge.

What if I work out more than four times a week?
Working out more frequently may provide you with additional opportunities to improve skills and achieve your goals more quickly. However, only 4x per week is necessary to obtain 100% participation for this category.

Does my day with the cheat meal count towards points?
You are allowed one cheat meal per week; this cheat meal will not negatively impact your diet participation points.

What if I will be out of town for the first/last week’s WOD?
Make arrangements with Troy or Sara beforehand to arrange for a time to complete the WOD.

What if I can’t get to the gym four times a week?
CrossFit workouts completed at home or on the road may be counted toward your participation. Workouts that can be completed at home and/or while traveling may be obtained from any of the LCF coaches.

How will body fat % be calculated?
Body fat % will be calculated using a Fat Loss Monitor owned by and kept at LCF. Although this is not considered to be the most accurate measurement tool, consistency will be key.

How will muscle gain be calculated?
Muscle gain will be calculated using the following formulas:

Weight times body fat % = lbs of fat; weight minus lbs of fat will be used to approximate muscle mass. % increase in muscle mass from the beginning measurement to the final measurement will be considered the muscle gain.