Enterprise878

XFIT 878 Lifestyle Challenge 2014

Important things to know:

Exercise, nutrition and sleep make a virtuous circle comprising the three essential

elements of fitness.

Exercise:

You know exercise is good for you…but do you know how good?  (http://www.mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20048389)  And how important are rest days? (http://www.theboxmag.com/crossfit-workouts/rest-day-recommendations/)  For our challenge, we strongly urge two rest days each week.

Nutrition:

For our challenge, we will base nutritional excellence on the Paleo Diet. (http://thepaleodiet.com/what-to-eat-on-the-paleo-diet/)

EAT:

• Grass-produced meats
• Fish/seafood
• Fresh fruits and veggies
• Eggs
• Nuts and seeds
• Healthful oils (Olive, walnut, flaxseed, macadamia, avocado, coconut)

DON’T EAT:

• Cereal grains
• Legumes (including peanuts)
• Dairy
• Refined sugar
• Potatoes (white,russet)
• Processed foods
• Salt
• Refined vegetable oils

Rest:

If you’re like most, you probably don’t think much about how well you sleep. All know they feel better when they sleep more, so you probably want to sleep well and are upset when you don’t sleep as much as you want. But getting good sleep is more than just sleeping more, and it does a whole lot more for you than make you feel a little better during the day. Good sleep is one of the most important elements of health maintenance, as well as athletic performance and improvement. (http://journal.crossfit.com/2012/06/sleeping-for-performance.tpl) For our challenge, we aim for 7 hours of sleep minimum each night.

     You need to measure your chest, waist, hips, biceps, thighs, and calves as outlined on your challenge paper.

     Weigh yourself and take some pictures.  This is SUPER important.  You will not be able to see the progress if you don’t take photos.

     Perform the challenge workout the first week of the challenge and the last week of the challenge.  Do not do the one on the back of the challenge paper!  Do this instead:

“Fight Gone Bad”

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

You will want to see progress, but you want it to be genuine, so don’t game this!  Go hard on the first time and the second time!!

GOOD LUCK!!!