January 9, 2015

Friday

ANNOUCEMENT: NO OPEN GYM TOMORROW!!!

Pre-challenge opening workshop and kickoff is scheduled for Saturday Jan 17th at 11 am.   During this time we will discuss what each challenge will entail and requirements to be fully successful.  RX+ members will be required to stay a little later to discuss nutrient timing.  During the kick off  we will be also having an awesome celebratory breakfast to commemorate CFLR 4th year as the best box in LR!!!  

 

Challenges are only open to CFLR members.  Cost is $80!   

 

Cash, Check, or card payment in person or via online store accepted.  Be sure to specify which challenge you are selecting if paying with cash or check.   

 

Click here for online payment:  https://squareup.com/market/overhaul-nutrition

 

 

CFLR RX NUTRITION CHALLENGE

This challenge is for those with basic nutrition knowledge looking for guidance to jump start 2015 by developing healthy, sustainable nutrition habits to help enhance their health, body composition, and athletic performance.

 

  • 8 week challenge

  • Pre-Challenge Meeting and Workshop (offered twice)

  • Baseline: measurements, blood pressure/heart rate, before and after pictures, WOD’s

  • Personalized macronutrient needs based on personal goals

  • Daily meal patterns

  • Clean eating guidelines

  • Online point tracking spreadsheet

  • Weekly educational videos/assignments

  • Weekly review of food logs by RDN with weekly feedback

  • Participation to Facebook group or online forum on the website (will take a vote from participants)

  • Scheduled mid-point check in with RDN.

  • Ending data analysis

  • Prize to top participant based on total points!!!

  • Closing challenge potluck and recipe exchange

***This will be a point based honor system.  Every day a total of 5 points are available.  1 point for each:

 

  • Clean eating by guidelines
  • Correct timing of macronutrients
  • Workout or WOD (minimum of 3 per week unless injured)
  • 7 or more hours sleep
  • Adequate hydration (at least 54 oz daily)

 

Everyone in the challenge will have a spot on the whiteboard where they tally will their weekly points.  This will enable everyone to see how their fellow athletes are doing.  This allows for some support and a little friendly competition.  :)


 

CFLR RX+ NUTRITION CHALLENGE  

This challenge is for those with a have good understanding of general nutrition and are looking for a more rigid structure to help maximize fat loss and enhance athletic performance.  This challenge will deal not only with the foods one should eat and in what amounts, but also manipulate the timing of foods to help meet personal goals.

 

  • 8 week challenge

  • Pre-Challenge Meeting and Workshop (offered twice)

  • Baseline: measurements, blood pressure/heart rate, before and after pictures, WOD’s

  • Personalized macronutrient needs based on personal goals

  • Macronutrient timing guidelines

  • Stringent clean eating guidelines

  • Online point tracking spreadsheet

  • Weekly educational videos/assignments

  • Weekly review of food logs by RDN with weekly feedback

  • Participation to Facebook group or online forum on the website (will take a vote from participants)

  • Scheduled mid-point check in with RDN.

  • Ending data analysis

  • Prize to top participant based on total points!!!

  • Closing challenge potluck and recipe exchange

 

***This will be a point based honor system.  Every day a total of 5 points are available.  1 point for each:

  • clean eating by guidelines

  • correct timing of macronutrients

  • workout or WOD (minimum of 3 per week unless injured)

  • >7 hours sleep

  • Adequate hydration (at least 54 oz daily)

 

Everyone in the challenge will have a spot on the whiteboard where they tally will their weekly points.  This will enable everyone to see how their fellow athletes are doing.  This allows for some support and a little friendly competition.  :)

Strength:

Power clean 20x1 work to heavy


MetCon:

Partner workout
100 reps of each. Each time a person swaps places the person who is resting must perform 10 air squats before they can resume
100 Deadlift 155/115
100 Wall ball
100 DU
100 Pull-up
100 Kb swing 53/35
100 Bar over burpee

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