BEACH BOD CHALLENGE

BEACH BOD CHALLENGE

Challenge Details

Beach Bod Nutrition & Fitnes Challenge!

CROSSFIT DASH! Beach bod season is HERE! The details of the challenge are below. There will be one winner for each gym based on number of points accumulated. Highest score wins! There are lots of ways to earn points in this challenge - there are points for daily nutrition, attendance points, and bonus challenge workout goals!

You will keep track of your own points daily in your Triib account. Results will be published on a gym-wide leaderboard . Good luck and have fun - time to get jacked and tan!

SCORING

4 pts- PERFECT DAY (5-6 small meals & NO CHEAT MEALS)

3 pts- GOOD DAY (3-4 meals & NO CHEAT MEALS)

2 pts- NOT SO GOOD (2-4 meals & 1-2 items on DON'T LIST)

1 pt- GOING TO DO BETTER TOMORROW

We want you pushing yourself to eat 5-6 small meals per day. Eating this way has multiple benefits:

  • Better portion control
  • Puts your metabolism into high gear
  • THE DON'T LIST

    Grains- breads, white rice, pasta, corn, and instant anything

    Legumes- Beans of all kinds...

    Dairy- Use almond milk instead

    Refined sugars- maple syrup, splenda, cane sugar, brown sugar, molasses

    Fatty meats or fried anything

    Limit processed foods to protein shakes and protein bars. Use those sparingly...

    Unhealthy Oils- Vegetable oil, canola oil, corn oil, soybean oil and no peanut oil

    THE DO LIST

    Lean Beef

    Lean Pork

    Poultry-Chicken/Turkey

    Seafood-Fish/Shellfish

    Eggs

    Complex Grain-Brown or Wild Rice, Steel Cut Oats and Quinoa

    Veggies- Choose multiple colors as they each have many beneficial effects. Some veggies (broccoli, celery, cherry tomatoes and cauliflower),

    Healthy Nuts- Walnuts and Almonds are the best choice. Absolutely no peanuts!!!

    Fruit- Also think about the rainbow effect here. The more colorful your choices, the better.

    Apples, bananas (morning only), berries, oranges, pineapples, etc...

    Healthy Fats/Oils- Olive oil, Coconut Oil, Grassfed Butter, Avocado Oil, Animal Fats and Ghee.

    (We are not saying all these on the DON'T LIST can not add nutritional value to your eating lifestyle, just for this challenge we want you to limit yourself to clean items)


    Guidelines for Attendance (10 points weekly):

    • 10 points for checking into class at CROSSFIT DASH at least three times per week, and logging your score in Triib.

    Guidelines for Bonus Challenge Workouts (based upon completion)**

    • Accumulate 12,000 meters of running - 20 points upon completion
    • Accumulate 1,000 Abmat situps - 20 points upon completion
    • Accumulate 500 strict pull-ups (can be banded) - 20 points upon completion
    • Accumulate 500 Burpees- 20 points upon completion

    **This is to be done before or after class, or at home

    IMPORTANT THINGS TO NOTE:

    * You must submit your score each day, coaches will not be responsible for this. As a reminder, make a note in your phone or set an alarm.

    * Check the site each day for new weekly challenges and bonus points.

    * Get your friends and colleagues ato sign-up.

    Daily Goals

    1

    EAT HEALTHY (UP TO 4 POINTS)

    SCORING 4 pts- PERFECT DAY (5-6 small meals & NO CHEAT MEALS) 3 pts- GOOD DAY (3-4 meals & NO CHEAT MEALS) 2 pts- NOT SO GOOD (2-4 meals & 1-2 items on DON'T LIST) 1 pt- GOING TO DO BETTER TOMORROW We want you pushing yourself to eat 5-6 small meals per day. Eating this way has multiple benefits: • Better portion control Puts your metabolism into high gear THE DON'T LIST Grains- breads, white rice, pasta, corn, and instant anything Legumes- Beans of all kinds... Dairy- Use almond milk instead Refined sugars- maple syrup, splenda, cane sugar, brown sugar, molasses Fatty meats or fried anything Limit processed foods to protein shakes and protein bars. Use those sparingly... Unhealthy Oils- Vegetable oil, canola oil, corn oil, soybean oil and no peanut oil THE DO LIST Lean Beef Lean Pork Poultry-Chicken/Turkey Seafood-Fish/Shellfish Eggs Complex Grain-Brown or Wild Rice, Steel Cut Oats and Quinoa Veggies- Choose multiple colors as they each have many beneficial effects. Healthy Nuts- Walnuts and Almonds are the best choice. Absolutely no peanuts!!! Fruit- Also think about the rainbow effect here. The more colorful your choices, the better. Apples, bananas (morning only), berries, oranges, pineapples, etc... Healthy Fats/Oils- Olive oil, Coconut Oil, Grassfed Butter, Avocado Oil, Animal Fats and Ghee. (We are not saying all these on the DON'T LIST can not add nutritional value to your eating lifestyle, just for this challenge we want you to limit yourself to clean items)
    2

    SLEEP WELL (UP TO 2 POINTS)

    If you get between >8 hours of rest (2 points), if you get less (0 points)
    3

    HYDRATE

    DRINK > 64oz H20

    Weekly Goals

    1

    CHECK IN & LOG

    10 points for checking into class at CF DASH at least three times per week, AND logging your score in Triib. THIS IS AN AUTOMATED PROCESS. We can not go in on the back end and check you in for class, so you must check in and log your score each and every time you come to the gym. If you only check in once or twice, or you forget to log your score, you don't receive any points for the week for this goal.

    Completion Based Goals

    1

    1,000 SIT UPS

    Complete 1,000 sit-ups over the course of the challenge. Break this up however you'd like! Ab-mat sit-ups or GHD sit-ups performed in class count toward this goal! For example if you complete 50 sit-ups in a WOD, you can deduct that from your total. The rest of the sit-ups can be done before or after class, or at home.
    2

    500 "STRICT" PULLUPS

    Complete 500 strict pull-ups over the course of the challenge. Break this up however you'd like! STRICT (not kipping) pull-ups performed in class count toward this goal! For example if you complete 20 STRICT pull-ups in a WOD, you can deduct that from your total. The pull-ups may be banded but MUST be strict. The rest of the strict pull-ups can be done before or after class, or at home.
    3

    500 burpees

    Complete 500 burpees . Break this up however you'd like! Burpees in WODs count toward this goal! For example, if we do a workout with 100 burpees you can deduct 100 from your total! The rest of the burpees can be done before or after class, or at home. If you are unable to run due to injury, you may row.
    4

    Run 12,000

    Run 12,000 meters over the course of the challenge. Break this up however you'd like! Running in WODs count toward this goal! For example, if we do a workout with 4 x 400meters, you can deduct 1,600m from your total! The rest of the running can be done before or after class, or at home. If you are unable to run due to injury, you may row.
    5

    300 CAL ASSUALT BIKE

    300 CAL ON THE ASSAULT BIKE

    Challenge Workout Details

    The following is the benchmark workout that the BEACH BOD CHALLENGE is using to gauge your overall improvement at the end of the challenge.

    Kelly

    Five rounds for time of:
    Run 400 meters
    30 Box jump, 24 inch box
    30 Wall ball shots, 20 pound ball}
    Initial Workout Dates:
    June 15, 2017-July 17, 2017
    Final Workout Dates:
    June 15, 2017-July 18, 2017

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    Challenge Info:

    BEACH BOD CHALLENGE

    Dates: June 18, 2017 - July 18, 2017

    Reg Deadline: June 19, 2017

    Participant Standings

    Registration: $20.00

    Reg Deadline Passed