When I first got the email for the Whole Life challenge from my crossfit gym, Crossfit LA, I immediately disregarded it. I did not want any part of it! Over the next week or so, I heard chatter about it at the gym, and still I kept telling myself, “I like sweets too much, I love cheese and bread, there is no way I can do this challenge! I eventually started to really think about the benefits of the challenge and what it could do for me as an athlete. The last three days I have been on the fence about it and today March 22 I decided that I will participate in the whole life challenge… Yes, It will be tough and yes I will not get all 6 points every day, but it is something I want to do for myself. Not only will it make me better physically, but also mentally. If I can have the will power to follow this challenge to the best of my ability, I feel I can do anything. Can’t wait to see how it goes and how I feel. I have 3 days left to indulge and get all the dairy and bread I can stand Wish me luck and I will miss you sweets, grains, bread, and dairy!!!
my life for the next 8 weeks see below:
How the Challenge Works
Posted on March 8, 2011 by CrossFit Los Angeles
The CFLA Whole Life Challenge is an 8 week nutrition, workout, mobility, and accountability challenge designed to create habits that last a lifetime.
Entry fee: $75, $40 for unlimited members
Click here to register
All participants will receive:
1 extra class per week for the duration of the 8 week challenge
Hit the ground running seminar – how to set yourself up: preparing your home and kitchen, shopping, preparing food, strategies
A post-challenge event and party
Access to the Whole Life Challenge blog
Before and after photos to document your transformation
There will be 3 parts to the challenge
All participants will be measured during the week prior to the challenge. We will be performing girth measurements of arms, hips, waist, and thighs and adding them up to get a 1-number girth measurement. The measurements will be repeated on Finals Day and scored for percentage improvement.
Everyone will participate in a 10-minute AMRAP scored for reps on Day 1 as a baseline performance measurement. The workout will be repeated again on Finals Day and scored for percentage improvement.
You will receive a total of 6 points at the beginning of each day. They are yours to lose. You can lose 1 point for any violation of the nutrition guidelines, up to 3 points. The remaining 3 points you may keep for working out, mobilizing, and taking fish oil. The lowest score you can get on any day is 0.
For the nutrition portion of this challenge, you may not consume:
grains/starches (corn, soy products, bread, pasta, rice, potatoes, fries, etc.)
sugar (refined, artificial, or “natural”)
dairy (cheese, yogurt, milk)
alcohol, soda, juice
diet or processed food or drinks
You will score yourself 3 points if you avoid all of these foods in a day. Subtract 1 point for each time you consume an item from any of these categories.
A workout for this challenge is a minimum of 10 minutes of “active” recovery – running, cycling, rollerblading, hiking, yoga, etc. You will score yourself 1 point for each day you work out.
Mobilization is a minimum of 10 cumulative minutes of stretching. You will score yourself 1 point for each day you stretch for at least 10 cumulative minutes.
There is no minimum dose for fish oil in this challenge. The recommended minimum dose is 100mg of EPA and DHA combined for every 10# of bodyweight. For example, a 150# person would take 1500mg of combined EPA and DHA.
You final score for the challenge will be a combination of your change in measurements (25%), your improvement in performance (25%), and your accountability score (50%).
Each week we will introduce a weekly new challenge on Monday. Anyone who participates in the weekly challenge can win an additional 10 points on their score if they successfully complete the challenge.
On finals day, each participant will receive a ranking in each area based on their accountability score, percentage improvement in their workout score, and percentage improvement on their measurements. The winners will be determined by the lowest cumulative ranking of all three scores.
Each day you MUST log into the online scoreboard by 10am to report your score for the previous day. Failure to enter your score by 10am will result in a score of 0 for the day being entered automatically.
For the weekly challenges, you will have the opportunity every Monday by 10am to report whether or not you completed the previous week’s challenge successfully. That will be your only chance to enter your score for the bonus points!