The Change Challenge

02 Jan 2016 – The Change Challenge Pre-Challenge Huddle

CrossFit 1864's Change Challenge starts on Monday 4 January and to make sure you are as prepared as possible for the Challenge, we are hosting a Pre-Challenge Huddle on Sunday 3 January from 1.30 pm at the box. 

In this huddle we will talk strategy, go over the rules, show you how to use the tracking documents and answer any questions you might have about the Challenge.

We will also be taking our baseline numbers and measurements and, during the 10 and 11 am classes, we will do our baseline workout which will be re-tested in 6 weeks time. 

Taking part in the Challenge but can't make tomorrow's Huddle? Don't worry about it! You should have all the information you need already and Coach Maria will send a re-cap of the huddle to make sure you get all the details we discussed. All you'll need to do is take your own measurements, weigh yourself and pick a workout you can do at home (anything from a 5k run to a 7 minute AMREP of burpees) that you can use as your baseline WOD.

Ready to join the Challenge but haven't signed up yet? There's still time! E-mail Coach Maria or sign up here.


WORKOUT OF THE DAY

In Teams of 4, Complete for time:
1 km Bike / 300m Row
100 Push-ups
1 km Bike / 300m Row
100 Thrusters (50/35 kg)
1 km Bike / 300m Row
100 Burpee Box Jumps (20 in) 
1km Bike / 300m Row
100 Wall Balls (9/6 kg)

*Share the work as you see fit
**Each Athlete must do 1km on the bike / the 300 m row


20 Nov 2015 – The Change Challenge, Step One: Hitting the Metabolic Re-Set

As mentioned in last week's blog, our forthcoming Nutrition Challenge, 'The Change Challenge', is divided in to two parts: Hitting the Metabolic Re-Set and Getting Personal. 

The first three weeks of the challenge are dedicated to 'Hitting the Metabolic Re-Set'.

Why do we need to do this and what exactly does that mean?? Read on to learn more....

Hitting the Metabolic Re-set

During the first three weeks, The Change Challenge will hit your Metabolic Re-set button and get you functioning optimally through a Paleo nutrition framework.  

The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, ophthalmology, dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility. – Robb Wolf

By removing the bad stuff and fuelling ourselves with the good stuff we will optimise our markers or health and performance. 

What do I need to do to hit the Metabolic Re-Set Button??

It’s simple….

"Eat meat & vegetables, nuts & seeds, some fruit, little starch, no sugar”.

This means eat whole, natural, real foods:

  • If it had a heartbeat, grew from the ground or hung from a tree, it's probably good to go. 
  • Avoid processed and man-made food or food that contains ingredients you either cannot pronounce or don’t know what it means.
  • If could go outside into the wilderness and find the food, its fine to eat.

The Change Challenge, First Step - Hitting the Metabolic Re-Set: The Rules

  • Eat protein (meat/fish/vegetarian protein source), carbohydrate (veggies/fruit), and a healthy fat, EVERY TIME you eat
  • No sugar, or sugar-containing items
  • Eat starch (rice, etc) only in the last meal before, or the first meal after, training
  • No gluten or gluten-containing items
  • No alcohol

The 90/10 Rule

We use the paleo diet as a framework for our nutritional guidance, not a 'be all and end all' list of rules. We always recommend people eat as ‘clean’ as possible, but we also want to enjoy the foods we love. To help you treat yourself occasionally, while still developing good habits and making the progress you want, during this first step, you will be following, 'The 90/10 Rule': You must stick to the above rules 90% of your meals, the other 10% you can deviate.

For example, let’s say you eat four times a day. Over one week, that's 28 eating opportunities. 10% of 28 is 2.8, we will let you round up, so that's 3 meals during the week you can deviate.
A deviation is a single serving straying from any of the above 5 rules:

1 glass of wine or a bottle of beer is 1 deviation, a bottle of wine or a 6-pack is not!
1 slice of cheesecake is 1 deviation, 3/4 of a cheesecake is not!
Remember if you have a meal that is missing one item from protein, carbohydrates and fat, that is also a deviation of the rules.

When you sign up for The Change Challenge, you get access to tools and resources to track your progress and compliance so you can see exactly how you are performing. Are you hitting the targets? Are you staying above 90% compliance? Let us handle that hard work for you! 

Easy peasy, right? Right! Ready to get signed up? Click here to register via Team up. Questions on The Change Challenge? E-mail Coach Maria: maria@crossfit1864.com.

For some of the more blessed amongst us, 'Nose-to-Toes' is easy peasy...

WORKOUT OF THE DAY

A) Gymnastics skills: Handstand Push-Ups & Pistols

B) For time:
Run, 800 m
-- then --
10 rounds of:
10 Handstand Push-Ups
10 Pistols, alternating legs
-- then --
Run, 800 m

*At 24 minutes, leave for the final 800m run, regardless of where you are

12 Nov 2015 – Join 'The Change Challenge'!

The Change Challenge: Change Your Nutrition, Change Your Life

We are very excited to announce CrossFit 1864’s first ever ‘Change Challenge’! This is an opportunity for us to work together as the awesome community we are to reach our goals by developing good habits and improving our nutrition.

The Details

The Change Challenge begins on 4 January 2016 and will run for 6 weeks, until 13 Feb 2016.
It will be divided up in to two parts: Hitting the Metabolic Re-Set and Getting Personal. It costs just £50 to join and you get:

– A set of nutritional guidelines to help you get started that will become more specific and individualised as you progress
- Tools to help you track your progress and compliance
- Pre and post challenge physical assessments and progress markers
– Pre-, Mid- and Post-Challenge Huddles to keep you on the right track from the beginning of the Challenge and beyond
– Individual feedback at the end of each part of the Challenge
– Access to our 'Change Challenge' Members only Facebook group to share your successes, seek out advice and encourage your fellow athletes
– Recipe ideas and guidance on food preparation
– Special events and challenges throughout the 6 weeks
– The support of your community to help you reach your goals!

Keep an eye on the blog over the coming weeks for more information on The Change Challenge! Ready to get started? Sign up via Team up by clicking here. Any questions? Send them to Coach Maria: maria@crossfit1864.com

WORKOUT OF THE DAY

A) Weightlifting Strength: Bear Complex
Build to a heavy weight for the complex:
1 Power clean +
1 Front squat +
1 Push press +
1 Back squat +
1 Push press

B) Conditioning
10 minutes to get as far as possible
1, 2, 3... Deadlift 70/45kg
1, 2, 3.... Hang power clean 70/45kg
1 ,2, 3... Shoulder to overhead 70/45kg