From November 19th until Dec 17th, we’re challenging you to get into the best shape while everyone else is losing theirs, start 2012 ahead of the game.
During these 4 weeks we’re going to reward good behaviors and punish bad behaviors, but just because it’s simple don’t mean it’s easy. A challenge during the holidays? ABSOLUTELY, remarkable results require unusual commitment, but your SILVERBACKS and you already know that.
Here’s the details:
In order to compete for the prizes, you must complete the following:
pre/post body composition measurements and pre/post benchmark workout. The cost of this challenge is $50.00. You must also log all oral intake, workouts, sleep, and supplements.
Each meal has three positive or neutral values:
-2 cheat meal: not Whole 30 quality or quantity hand method. (-10 possible per day)
+0 Whole 30 meal that includes dairy
+1 Whole 30 meal: all Whole 30 quality rules apply (5 possible per day)
+2 Whole 30 meal: all quantity and quality rules apply (10 possible per day)
“Rule of 5” bonus points:
+1 5 meals per day (1 possible/day)
+1 fewer than 5 hours between meals (1 possible/day)
-1 fewer than 2 hours between meal (-5 possible per day)
-10 fewer than 3 WODs/week
+0 3 WODs a week
+10 4 WODs a week
+20 5 or more WODs/week
+1 64oz of H20 in a day
+1 8+ hours of sleep
-1 for each alcoholic beverage. (-5 possible per day)
-1 for no PWO meal (within 45 minutes of workout)
-1 for less than 3 grams of fish oil/day
-1 for each carbonated beverage
14 points possible per day for 28 days + 80 possible exercise bonus points = 472 possible points.
0-229 points: better luck next time
330 – points: $25 returned – nice job!
378-424 points: $50 returned – great work!
425 + points: $50 returned + free t-shirt – YEAH BUDDY!
Men’s and women’s prizes for body composition change
Men’s and women’s prizes for most increased performance
All participants will put their daily results in the comments on the competition/food blog. We’ll check everyone’s logs each week for accuracy and precision.
Who is in?