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Monday April 24, 2017 CrossFit Stapleton- Denver, CO

CFS 28 DAY SHRED CHALLENGE

#byebyemom/dadbod #hellohotstuff #lookoutstapletonpools #herecomesCFS

REGISTRATION STARTS TODAY (4/24/17) AT THE WHITEBOARD!

GAME STARTS MONDY MAY 1, 2017 AND ENDS SUNDAY MAY 28, 2017.

CFS POOL PARTY/HH MONDAY 5/29 – This is where we show off our hot bods.

PRICE TO PLAY = $5 (charged to ZP account)

This game will be scored by points. Athlete with the most points at the end of the 28 days wins! ALL registrants will need to pick up their game ‘score card’ from the gym by THS Friday 4/28 to help you keep track. These score cards will be available for pick up at the box this Tuesday-Friday during regular gym hours. 

28 Day Shred Rules & Point System

EVERYONE has the opportunity to accumulate 10 points per week for the 4 weeks we will be competing – that is a total of 40 (almost guaranteed) points you ALL should have by the end of the 28 days. There will be weekly ‘challenges’ that you can choose to partake in that will allow you to gather ‘bonus’ points towards your final score!

Point accumulation and tracking will be on the honor system. SO – please don’t say you did something you didn’t… there will be someone you beat that worked harder than you did, and will be more deserving of the awesome prize package we put together for the HONEST winner. #integrity #honesty #justbecool #thisisforfun #wearealltryingtogetsixpacks

SO – How do you get these ‘points’ ?

WOD. EAT. REPEAT.

WOD 5 TOTAL POINTS/WEEK

3 WODs (bootcamp or CF is OK!) = 3 points (point for each WOD)

1 Flexy Time (yoga/ROMWOD/stretching on your own) = 1 point

1 Rec Time (get outside/out of the box – run/bike/hike/swim/play/etc) = 1 point

EAT 4 TOTAL POINTS/WEEK

0 alcoholic beverages Monday-Thursday (Fri-Sun are OK) = 2 Points

Ditch the Gluten Monday-Friday = 2 Points

REPEAT 1 TOTAL POINT/WEEK

Keep a detailed journal (Mon-Fri) of:

  • Your food/drink consumption (as detailed as possible)
  • Your WODs/Flexy Time/Rec Time (what did you do? how long did you do it? etc.)

Complete log at the end of each week = 1 point

Details/Small Print….

WOD…

3 WODSthese workouts need to be one hour, and include and warm-up and a metcon. Ideally all of these WODs would be completed at CFS (bootcamp or CF classes are OK). If you happen to be out of town, or cannot get into the gym for some reason, you can do this on your own time – follow our blog, or create a WOD on your own.

1 Flexy Timethis ‘flexy time’ needs to be at least 45 minutes. This can be a yoga class, a couple ROMWOD videos (click here to get 2 free weeks of ROMWOD), or just 45 minutes of stretching on your own. You can do this 45 minutes all at once, or just accumulate 45 minutes of flexy time over the course of a week.

1 ‘Rec’ TimeThis should be fun. The idea here is to get you out of the ‘box/gym’ and trying something new/different! This rec time needs to be at least 60 minutes. Go for a hike, bike, walk, jog, etc. You can even play a kickball game for an hour and call it good. Pick something fun, and use this as an opportunity to change up your routine a bit! YOU MUST BE MOVING/PLAYING for 60 straight minutes for this to ‘count’.

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EAT…

In order to get your 2 ‘Eat Points’ each week you must comply to the following ‘rules’

NO alcohol consumption at all Monday (Midnight) through Thursday (Midnight). Friday-Sunday you are welcome to splurge (with a few drinks) without penalty.

Ditch the Gluten you are to consume absoulte ZERO gluten Monday-Friday each week. Saturday and Sunday you can get a little crazy and have a pancake if you so desire, minus penalty.

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REPEAT…

In order to receive the precious ‘repeat’ point each week, you MUST record ALL WODs, Flexy Times, Rec Activities and your daily food consumption Monday-Friday!

Get a notebook/composition pad/logging app/whatever you will keep on you always and use! This practice (journaling/logging/etc) is HUGE. Its a pain in the ass, but will help you look back weekly and see where you are making improvements, struggling most, needing help, etc. It will ALSO help you keep track of your points. You can log your flexy time, record your WODs, etc. This will help you hold yourself accountable – and at the end of the 28 days – we can check in with you all, review your activity and make sure you were complying honesty with the ‘rules of the game’.

You do not need to worry about logging over the weekend (Saturday-Sunday).

When you are logging your food/drinks be sure to include:

  • time of day you are eating
  • drinks! (water/juice/coffee/tea/etc)
  • amount/portion
  • cooking method
  • any other pertinent info we may need to fully understand your meal/snack/etc

IN order to WIN this competition you must provide us with a complete ‘activity and diet’ log! This is mandatory prior to prize package handout.

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BONUS POINTS

Each week there will be a ‘Bonus Challenge’ thrown at you! These are optional – but will give you the opportunity to accumulate extra points !! You will need these if you plan on winning.

The ‘challenges’ will get more and more difficult each week – and you will be able to carry on with the challenge the remainder of the 28 days, if you so choose (you will be awarded with points each week you maintain the challenge). For example – week #1 the ‘challenge’ is WATER. The dudes need to consume at least 100oz of water daily (not all at once please!!!! Spread throughout your day.. otherwise you can/will get sick!) and the ladies need to consume at least 80oz/day. For every week you complete this task you get ONE POINT. SO – if you drink 100/80oz of water everyday for the entire 28 days you can get 4 extra bonus points. If on week #1 you complete this challenge (Monday-Sunday) and then on week two you only hit the 100/80oz mark 6 of 7 days you DO NOT get a bonus point for week #2 – but you can TOTALLY get on track again and stay strong in weeks #3 and #4 and get those final two bonus points if you drink the water. Make sense? Call Tay if you need further explanation.

Challenges for weeks 2-4 will be released the Monday of the start of that ‘new’ week.

SO how many TOTAL game points can you potentially get?!

If you absolutely CRUSH this competition you can in theory get a base total of 50 points.

Here is how…

40 TOTAL points for successfully WODDING. EATING. REPEATING. (5pts/week)

10 TOTAL points for accumulating all of the BONUSES (4 points for challenge #1 if maintained all 4 weeks, 3 points for challenge #2 if maintained all 3 remaining weeks, 2 points for  challenge #3 if maintained the last 2 weeks, and 1 point for the grand finale challenge #4 if you can stay strong for the last 7 days. 

But wait.. there is MORE!

For EVERY pound of LBM (lean body mass) gained you will receive 1 point

For EVERY 1/2# of fat lost you will receive 1 point

IF YOU DID NOT GET THESE NUMBERS FROM THE BODPOD SATURDAY PLEASE EMAIL TAYLER@CROSSFITSTAPLETON.COM ASAP TO SCHEDULE A FREE BODY COMP MEASUREMENT SCREENING THIS WEEK ! This appt will be 10 minutes and we will retest at the end of the 28 days.

GOOD LUCK TO YOU ALL! TIME TO GET SHREDDED.

OH and BTW- Expect to see a ‘core cash-out’ DAILY in all classes May 1-28.

#ABS

CROSSFIT CLASSES: 

Performance-

A. Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Handstand Push-Ups x Max Reps in 60 seconds
Rest 3 minutes

B. Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
30 Double-Unders

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Fitness-

A. Four sets of:
Deadlift x5 @ 20X1 (keep it light)
Rest 20 seconds
:30 HS Hold (or :45 High Plank Hold)
Rest 3 minutes

B. Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (pick a weight you can get OH safely)
:45 DU attempt

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BOOTCAMP RX CLASS:

A. 16min AMRAP:

20 KB Swings

30 DUs

40 Push-ups

500m Row

B. 8min AMRAP (no score – just for completion):

:45 HS Hold

25m bear crawl

:60 High plank hold

25m crab walk

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