Here is the down low on the CFH Nutrition Challenge that starts on Saturday,October 4th!
We would love to get a big group together to encourage and support each other!
The cost for just the challenge is $50. It is not our usually $20 because we are running this challenge over the course of three months. It includes three group meetings with Coach Jamie, accesses to the nutrition challenge group, and support and advice from all the other CFH coaches during the challenge. You can just sign up for the challenge without doing the BodPod.
We will have two groups during the challenge: a weight loss group and a performance group. Depending on your goals we will alter the information and support throughout the challenge.
The BodPod and nutrition challenge is $140. You get a pre and post bodpod test along with being part of the challenge.
If you have any more questions please email us community@crossfitfederalhill!
Phase 1 – Transition into a whole foods plant based diet; Meeting October 4 at 12:30 pm
– THE WOD on SATURDAY WILL BE THE PRE-TEST WOD for the nutrition challenge. We encourage everyone who is participating to come to the 11 am class then stay for the meeting**
– Initial Bod Pod test-We will do a pre test at CFH on Friday, October 3rd between 3 pm and 6 pm.
– Two groups: 1. Main goal = weight loss 2. Main goal = improve performance
– What is a whole foods plant based diet? Receive recipes, grocery shopping lists, and sample meal plans
– Learn how to interpret Bod Pod results
– Keep a food journal and monitor weight/performance/lifestyle
– How many calories should I consume and where should they come from?
Phase 2 – Elimination and tweak diet; Meeting Saturday November 9th 12:30 pm
– Start with a meeting to talk about progress thus far and some Q&A
– Cooking Demo with Jamie
– How to tighten your diet up even more to see more results
– Look in to eliminating specific food groups
Phase 3 – Reintroduction of specific foods and how to eat for the rest of your life; Meeting Saturday, January 10th 12:30 pm
– **THE WOD on SATURDAY WILL BE THE POST-TEST WOD for the nutrition challenge. We encourage everyone who is participating to come to the 11 am class then stay for the meeting**
– Bod Pod re-test-We will do a post test at CFH on Friday, January 9th between 3 pm and 6 pm.
– Talk to go over results and what they mean for you
– Keep a log to note how you feel when reintroducing certain foods
– Decide which foods you will consume on a regular basis and which ones you will reduce or eliminate and why
Strength WOD
12 min on this Clean complex
1 Squat Clean +1 Power Clean +1 Hanging Power Clean
WOD
Squat Cleans 30-20-10 (115/75)
Burpees 30-20-10
20 min cap
Mike G and Joe hitting a big jump!
Comp WOD
Clean and Jerk Complex
1 High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set
Squat Cleans 30-20-10 (135/95)
Strict HSPU 15-10-5