Call Us: (720) 443-3962 | Login

Monday April 23, 2018, CrossFit Stapleton – Denver, CO

22
Apr

Monday April 23, 2018, CrossFit Stapleton – Denver, CO

MAY CHALLENGE INFO

REGISTER AT THE GYM TODAY! 

WEEK #1 – Monday April 30th – Sunday May 6th

WEEK #2 – Monday May 7th – Sunday May 13th 

WEEK #3 – Monday May 14th – Sunday May 20th 

Week #4 – Monday May 21st – Sunday May 27th

The 2018 May Challenge – WOD. EAT. SLEEP. REPEAT. 

The game will be scored by points. The athletes (male/female) with the most points at the end of the month wins.

How can you earn these points? 

BASE POINTS 

EVERYONE has the opportunity to accumulate at least 10 ‘base points’ per week over the duration of the competition, that is a total of 40 (almost guaranteed) points – if you can follow some simple rules. These base points are earned by: 

NUTRITION

Eat THREE meals a day (Each containing a VEGGIE + Protein + Fat)                             

TWO snacks a day (Each containing at least two macronutrients*)

*Macronutrients: Proteins, Carbohydrates, Fats                                           

WOD

Attend at least 3 classes (CrossFit or BootcampRX) each week

Check into Zenplanner so we can validate your attendance

REC TIME

Get outside the gym and MOVE for 60 continuous minutes

(HIKE/BIKE/PLAY/ETC) 

MOBILITY

Accumulate 60 minutes of passive stretching each week

Take a 60 minute yoga class with Rob 1x 

ROMWOD for 20 minutes 3x 

OR just stretch for 10 minutes 6x 

Just get that flexy time in 

MEDITATION

Accumulate 50 minutes of guided meditation each week*

*We will provide you step by step instruction on how to meditate on your own!

BONUS POINTS

In addition, there will be weekly ‘bonus challenges’ that you can choose to partake in that will allow you to increase your final score! You will NEED these if you plan on winning. 

Week 1 – Water 

Week 2 – Sleep (7 hrs IN BED) 

Week 3 – Meditation (Down Regulation Breathing 1:4:2)

Week 4 – Alcohol 

*** EXTRA SUPER BONUS ***

**Cash-Out Challenge (50 Russian KB swings (shoot for unbroken) 3x/week)

VARIABLE POINTS (variable) 

Variable points can be earned as well. For EVERY 1/2 percentage of body fat you lose you will receive a single point AND for every 1/2 pound of lean body mass you gain you can receive a point as well. 

All registered athletes will receive a baseline body composition screen (see available hours below!) with Tay before the start of the challenge. We will perform skin fold testing to determine your starting body fat percentage and lean body mass. At the END of the competition we will take measurements again to see what progress you have made and how many variable points you will receive. 

Point accumulation and tracking will be on the honor system. Please be honest with yourself when completing the score card… #integrity #thisisforfun #wealljustwantobeabitmorehealthy

————————————————————————————————-

OPEN HOURS FOR BODY COMPOSITION TESTING W/ TAY ARE AS FOLLOWS:

Monday (tomorrow) 4/23 – 7AM-9:30AM, 4-7PM

Tuesday 4/24 – 7-9:390AM, 5-5:30-PM & 6:30-7PM

Wednesday 4/25 – By appointment only (email tayler@crossfitstapleton.com)

Thursday 4/26 – 7AM-1PM & 4PM-7PM

Monday (next week) 4/30 – 7AM-11AM, 4-7PM

Please EMAIL tayler@crossfitstapleton.com to confirm your day/time. This assessment take 3-5 minutes – we will establish your body fat percentage and your lean body mass!!! 

Please wear loose fitting clothing (ladies wear sports bras) and SHORTS (not tight leggings please). 

 

 

 

 

CROSSFIT CLASSES:

Performance-

A. “Jackie” – For time:
Row 1000 Meters
50 Thrusters (45/35#)
30 Pull-Ups

Rest until relatively recovered, and then…

B. Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111 (feel free to load up with a KB)
Rest 45 seconds after each leg
Strict Handstand Push-Ups x 8-10 reps @ 2011
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds

———————————————————————————————————————

Fitness-

A. “Jackie” – For time:
Row 1000 Meters
50 DB Thrusters
30 Ring Rows

– Rest until relatively recovered, and then…

B. Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111 (body weight)
Rest 45 seconds after each leg
Handstand Push-UpNegatives x 4 (OR Pike off the box/parallets)
– Rest 90 seconds

Leave a Reply