[-] WOD 011520: For everyone who will be doing the challenge you will need to have a 7 point measurement done and load that to your account. Sara Simmons will be at the box tomorrow from 4-6pm and will take anyones measurements that would like to come out. Body measurements was actually a college course she took so shes qualified! Skip down to the bottom if youre doing the challenge for all the detail that you will need to know going into this. Also, Thursday will be the baseline workout which is a 7min amrap of front squats and burpees. A.: Warmup B.: Metcon (No Measure) Achieve: 100 Lateral Plyo Pushups on a slamball 50 Dips Superset these. Break it up any way youd like. C.: Metcon (AMRAP - Reps) Captain Crunch Teams of 2, AMRAP 20: 30 Lateral Barbell Burpees 30 Chest to Bar Pull-Ups 30 Power Cleans Power Clean weight increases each round. Round 1 - 135/95 Round 2 - 155/105 Round 3 - 185/135 Round 4 - 205/145 Round 5 - AMRAP at 225/155 Challenge info: For the measurements: Body Measurements During the Challenge a Participant will have a series of 7 Areas of Body Measurements taken and validated by their Level 1 Trainer at their registered Affiliate. These measurements will be taken both at the beginning and end of the Challenge. All Body Measurements are to be taken in inches to the Nearest 1/16th of an inch and must be recorded on the Challenge Platform. The seven areas of Body Measurements are: Waist: Place the measuring tape about 1 cm above your belly button (at the narrowest part of your waist) to measure around your body. Exhale and measure before you inhale. Hips: Place the measuring tape across the widest part of your hips/buttocks and measure all the way around while keeping the tape parallel to the floor. Chest: Place the measuring tape just under your breasts/pecs and measure around the torso while keeping the tape parallel to the floor. Right and Left Legs (Thighs): Measure around the largest part of both thighs and record each measurement separately in the submission form. Right and Left Arms: Measure around the largest part of each arm (biceps), above the elbow. Measure the same portion of the arm every time. INSTRUCTIONS & TIPS: Have the CF L1 trainer taking your measurements watch the instructional video and review these Official Rules carefully before taking the measurements. When taking measurements, stand tall with your muscles relaxed and your feet together. When measuring, apply constant pressure to the tape (so it doesnt sag) without pinching the skin. Use a flexible measuring tape, such as plastic or cloth. Measure under the same conditions each time, such as wearing the same clothes, same time of day, same time of week, or if you are measured before or after a workout, etc. The place to take some of these measurements will vary slightly from person to person. To ensure accuracy, just remember to take them in the same place on your body each time. Use the same tape measure and have the same person take your measurements at the beginning and the end of the challenge. We will also be releasing a How to video on Monday for measurements. Submitting Diet Results: Each individual participant will submit their dietary compliance on the Challenge Platform for every day during the Challenge. You will mark “Cheat”, Starter, Pro, or Elite for each of 6 time periods during the day. These time periods are Breakfast, Morning, Lunch, Afternoon, Dinner, and Evening. You will receive (+5) point for every “Elite”, (+4) for Pro, (+3) for Starter, and (+1) for Cheat. Not submitting results for a specific day before the deadline will result in (0) points for the day. A general rule to define a time period is follows. Breakfast, Lunch, and Dinner can be considered the time of meal preparation, consumption, and clean up. The time periods of Morning, Afternoon, and Evening are defined by the times in between those primary meals. A Participant is not required to eat during every time period, In general, you have six (6) full days to enter your diet compliance for a given day. For example, your diet scores for Monday the 1st becomes open for submission on Monday the 1st at 5 PM EDT and must be entered by 11:59 PM EDT on Sunday the 7th. There are 3 days of diet submissions which are an exception to the 6 full days to enter. Diet submissions for February 20th, 21st, and 22nd must all be submitted by 11:59 PM EDT(Eastern Time) on Wednesday, February 25th.
Posted on: Tue, 20 Jan 2015 02:13:13 +0000
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