FINAL WEEK: Individual Challenge

 

GRAND MASH-UP

 

 

 

Here are all of the individual challenges in order from Week 1 to Week 9

(excluding Week 5's Mash-Up)

 

Keep a Daily Food Journal

Include Protein Every Time You Eat

Optimize in 45 Post-Workout

Get at Least 7 Hours of Sleep

Drinking Only Milk & Water

No Dining Out

Using the Intuitive Hunger Scale

No Starch after Lunch

 

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Here's how this challenge is going to work:

 

If you have no more than 1 miss per challenge over the course of the week,

you will earn 5 points per challenge for a grand total of 40 points possible since there are 8 different challenges happening at the same time.

 

If you have 2-3 misses per challenge over the course of the week,

you will earn 2 points per challenge.

 

If you have > 3 misses per challenge over the course of the week,

you will earn 0 points for that particular challenge.

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If you have questions on a particular challenge, you may follow the link back to the original information given as a refresher.  Having said that, let me highlight a couple items:

 

Yes, you can count having a glass of wine (4 oz) or a diet Coke (12 oz) as one of your treats for the week without it counting towards a "miss," just like we did for that weekly challenge.  However, because this is the "Grand Mash-Up," we also have to take into account the No Starch After Lunch challenge.  Beer has starch.  Wine, coffee, and diet soda do not.   

 

You can have 2 treats per week before you lose points.  If you wanted to spend both those treats on "drinks" AND  your 1 miss for that challenge then yes, technially you could still have 3 drinks and still receive full points for the week for that particular challenge. 

 

You may dine out once without losing any points.

 

You may have starch after lunch once without losing any points (could be beer).

 

You may get 6 hours of sleep one night without losing any points. 

 

Make sense?

 

 

Let's to through an example to make sure:

 

Here is a rundown of Buff Betty's week:

• Kept a daily food record (5 points)
• Forgot 1 time to have protein with a snack (5 points)
• Re-fueled within 45 minutes every time she did a workout (5 points)
• Got 5 hours of sleep 2 nights, 7 hours the rest (2 points)
• Had coffee every day (0 points)
• Went out to eat 3 times (2 points)
• Used the Intuitive Hunger Scale, but one time she ate until she was a 9 on that scale (5 points)
• Had starch after lunch 2 times (2 points)

Buff Betty's GRAND WEEKLY TOTAL:  26 points/40 points possible

 

 



 If you are able to get through the week with only 1 miss per challenge for the entire week earning yourself the full 40 points, well...you will be rewarded with a bonus of 10 extra points for a GRAND TOTAL of 50 points possible!

 

I would say "Good Luck" but luck isn't going to have anything to do with this...

just a lot of hard work, planning & preparing, determination,

and perhaps a smidge of that sweet CrossFit competitive spirit!

 

Whatever questions or scenarios you come up with, please leave a comment and I will answer. 



Week 9: Question of the Week

What is your motto?  Your favorite quote?  Words you live by?

 

Please share!

Final Measurements

Well, the end of this challenge is approaching quickly! 

 

I will be doing final measurements, pictures, and FIT Tests at various times on Thursday March 14th, Friday the 15th, Saturday the 16th, and Monday the 17th. 

 

Click here to sign up.

 

A couple of things to remember:

 

1.  Please try to wear the same thing you wore in your "before" pictures.

2.  Please make sure you bring your FIT Test results from Week 1 and Week 5.  I will be collecting them after your final FIT Test. 

 

Also, mark your calendars for Saturday, March 23rd at 10 am!  We will be having a NutriFit Brunch & Awards Celebration at CFSV.  This is where our winners will be announced and awards handed out.  A fun time to gather together and celebrate a successful finish to ten incredibly hard weeks!

Week 9: Surprise Challenge

 

5K A DAY

 

 

 

This surprise challenge is worth an extra 25 bonus points and you are only eligible for these bonus points if your team completes the group challenge posted Sunday. 

 

To earn these additional 25 points, you must run a 5K starting today (Wednesday) and do it daily until Saturday...a total of 20K by Saturday.  If you haven't already run the 5K from the team challenge, then you will still need to complete that too.

 

If you prefer to row, you may row 6,000m instead.  However, you must run at least twice but can run all of them if you prefer. 

Here's the latest weather update, so plan accordingly:

 

If you miss a day, you can make it up, but 20,000m needs to be completed by Saturday at midnight.

They need to be done in increments of AT LEAST 5,000m if running or 6,000m if rowing

You must complete each 5K run or 6K row in under 30 minutes or face a 10 burpee penalty for every 30 seconds you are over.

To make it fair for everyone, you may not use a treadmill for this challenge.

You can use the 3 routes I sent in a previous email, you may run the Daybreak Lake, or feel free to find your own route by your home.  I used www.maymyrun.com to figure out the routes by the box.  If there is a better source, maybe Iron Man can fill us in on that.

 

IF your entire team completes this challenge, then not only will you receive your individual 25 bonus points, but each person will also be able to add an extra 10 points making just this challenge alone worth 35 points!  You may not run extra for other members of your team to earn these 10 points.

And finally, IF you can beat your previous 5K time each day (with Wednesday's time being the benchmark), then you can earn an additional 5 bonus points for a grand total of 40 points up for grabs!

 

Who's ready to run?

If you have questions, post them and I'll answer.

To summarize:

25 points = 20,000m run completed
10 points = entire team accomplished the task
5 points = time improved each time you ran or rowed

Week 8: Top Teams & Bonus Points

 

Here are your TOP 6 TEAMS for the week...in order:

(these include the RX bonus points for your team as well as the individual bonus points for fastest time)

 

Fight Gone Five

Mean Girls

Lunachicks

Beauties & The Beast

Barbell Bouncers

Diamonds in the Sky

 

(Only a 17 point difference from top to 6th)

 

 

Here are your fastest GIRL BENCHMARK TIMES:

 

Fran:  LaDee 15:27 RX

Karen:  Tyler  13:30 RX

Annie:  Keagan  14:39 RX

Elizabeth:  Tim  19:31 RX

Nancy:  Susan  23:50 RX

Cindy:  Sara  522 RX

Diane:  LaDee 16:15 RX

Jackie:  Kylee 18:55 RX

Grace:  Patrick 14:37 RX

 

Each of you has earned an extra 5 points (or in LaDee's case, 10) for having the fastest time for the wod. (I have already added these points to your individual totals)

 

 Interesting to note that 7 of those top numbers come from 3 families (Dangerfields, Barnes, Terrys).  What is in their water?

Here are your TOP TEAMS based on points only with 2 weeks left to go:

Lunachicks:  2276
Mean Girls:  2270
Fight Gone Five:  2264
Beauties & The Beast:  2223
Barbell Bouncers:  2169
Diamonds in the Sky:  2150

Each week your individual points are averaged (so it's fair if you have 4 or 5 people).  These totals are then added together to get the points you see here.  To say it's close is an understatement.  While points play a large role in the winning team;  your measurements, pictures, body fat percentage, and FIT Test will also play a large role as well.  Can't wait to see how this finishes out!!

 

Congrats on finishing a very difficult week!  You are all inspiring (and looking quite good!!)!

Week 9: Group Challenge

Sit, Twist, Plank, & Run

 

(Totally pretending this is what 126th South is like)

 

Each individual on your team needs to do the following:

 

10 min. of wall-sit, at least 2 min. needs to be on 1 leg

3 Russian twist tabatas 35/25

200 weighted sit-ups, weight on chest 35/25 (plate or kb)

15 min. of plank, anyway you want

Run a 5K

Week 9: Individual Challenge

NO STARCH AFTER LUNCH

 

 

 

Carbohydrate is our body's preferred source of fuel.  Carbohydrate is found in starchy foods, fruit, milk, vegetables, yogurt, and anything with sugar.  Our brain can't use any other source besides carbohydrate.  Our muscles and liver store carbohydrate as glycogen.