We challenge you to get into the best shape of your life–to bring out your Inner Olympian.
From July 18th to September 24th you will receive rewards for good behaviors and punishment for bad behaviors. We’re going to require a lot, and in exchange you are going to unleash your inner Olympian! (And win cool prizes).
Here are the details:
The challenge has a $100 buy-in, which you can win back along with great prizes!
Prizes will be awarded for:
- Best Before/After photo
- Total Inches Lost (Both biceps, waist, hips, both thighs)
- Most Improved Body Fat % (BodPod test)
- Performance Improvement in two benchmark workouts
- CrossFit Total
- Jackie
We will host two nutrition workshops before the challenge begins. Your attendance is strongly recommended if you are participating. They will be Thursday at 6:20pm and Friday at 6:20am. Refreshers will take place throughout the challenge.
Each week you will report your log to your coach. The weekly totals will be posted.
In order to compete for prizes, you must complete the preliminary testing for each category you enter: Pre/post Challenge BOD POD measurement, pre/post pictures, pre/post vitals, and the pre/post benchmark workout.
You MUST log all food and beverage intake, workouts, sleep, and supplements. You will report weekly over the 10 weeks and work with your coach and teammates to reach Olympus-level fitness.
All participants will receive 1 additional workout per week at CrossFit Mt Olympus, as well as free gym hours. Unlimited members will receive 3 additional private skill sessions during the challenge.
Each meal has positive, neutral, or negative value:
-2 cheat meal: not Paleo (quality), not Zone (quanitity). (-10 possible per day)
+0 paleo meal that includes dairy
+1 paleo meal: Meat & veggies, nuts & seeds, some fruit, little starch, no sugar (5 possible per day)
+2 zone meal: Zone proportions and blocks per day apply (10 possible per day)
+3 Paleo/Zone meal: paleo quality food in Zone proportions. (15 possible per day)
“Rule of 5” bonus points:
+1 5 meals per day (1 possible per day)
+1 all meals within 5 hours of the previous meal (1 possible/day)
-1 more than 5 blocks per meal (-5 possible per day)
Exercise:
-10 fewer than 3 WODs/week
+0 3 WODS/week (expected minimum)
+10 4 WODS/week
+20 5 or more WODS/week
Bonus points:
+1 Half your body weight in oz. of H2O in a day (Someone weighing 180 lbs would drink 90 oz. H2O)
+1 8+ hours of sleep a night (naps count)
+1 if half of daily carbs are from veggies
+2 for doing a personal Mobility WOD (from mobilitywod.com)
Deductions:
-1 for each alcoholic beverage (-5 possible per day)
-1 for no post workout meal (before leaving the gym)
-1 for less than 3 grams of fish oil/day
-1 for each carbonated beverage (-5 possible per day)
There are 22 points possible per day for 68 days + 200 possible exercise bonus points = 1,696 possible points
0-600 points: $0 – seriously?
600-899 points: $25 – nice job.
900-1199 points: $50 – great work!
1200-1599 points: $75 + Olympian t-shirt!
1600+ points: $75 + Olympian t-shirt & Mt Olympus Sweatshirt
Workout of the Day
4 Rounds of:
20 meter Standing Long Jump
20 Box Jumps (20/24″)
20 Double Unders
Endurance Workout of the Day
4 x 800 meter Gully Run (Uphill both ways!)
