Click here to register for The Whole Life Challenge! (After registration make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)
– Early Registration $39 June 4 through June 26
– Regular Registration $49 Jun 27 through July 7
– Last Minute Registration $59 July 8 through July 23
HOW IT WORKS
Each day for the duration of the 6-week Challenge, you’ll get points for completing each of the 7 Daily Habits.
Even better, you’ll have a base knowledge about health and wellness that will last long after the Challenge ends, giving you the tools you need to build a healthier lifestyle for years to come.
The Whole Life Challenge begins with your preliminary assessment. It consists of three parts: body measurements, a measurable workout, and before and after pictures (optional). Your final ranking among your teammates will be partially determined by your improvement in your measurements and workout.
1. Body measurement. We will be measuring the waist and hips for the body measurements. We will have a tape measure at the box, so ask a coach or friend for help with the measurements.
Waist: Measure the circumference of your waist. Use the tape to circle your waist (sort of like a belt would) at your natural waistline, which is located above your belly button and below your rib cage. (If you bend to the side, the crease that forms is your natural waistline.) Don’t suck in your stomach, or you’ll get a false measurement. If you generally wear your clothes below your waist, take that measurement as well.
Hips: Measure the circumference of your hips. Start at one hip and wrap the tape measure around your rear, around the other hip, and back to where you started. Make sure the tape is over the largest part of your buttocks. Because making sure the tape is level back there can be hard, try to do it in front of a mirror or as a friend to help.
2. Before and after pictures
If you choose to upload photos to your profile you do have the choice to keep them private!!!!
If you have a camera tripod or something similar, that’s great; otherwise, get a friend (perhaps a Challenge Group friend?!) to take your photos — don’t worry, they don’t have to be a pro photographer! Choose a well-lit area in front of a plain wall or door. The less clutter in the background, the more attention on you and your transformation.
Dress Code – A swimsuit or form-fitting workout clothes work best. You should show as much of your body as you’re comfortable with.
Photo Composition – Take high-resolution full-body photos — or at least from head to hip — and make sure your face is clearly visible.
Try to take the photos from different angles, i.e. a front view and a side view. And remember to include your face in the photos so that we can easily identify you! Make sure each photo doesn’t exceed 20 MB. Whatever you do, consistency is key! Ideally, your “before” and “after” photos will show you doing the same poses, wearing the same clothes, in the same place both before and after your transformation. That way, your body is the only thing we see changing. And don’t “suck it in” or “push it out” — just flex if you feel good and let us see the REAL YOU!
Timing – Make sure to take the photos at the beginning, and end of the challenge.
3. The WLC Official Workout
To be a measurable workout, we will perform a WOD for time before the Challenge starts and then we will perform the exact same WOD at the end of the Challenge.
We will schedule this as the WOD on July, 13th. However, if you can’t make it that day you can get it done anytime during the first week of the challenge, during class hours of course!
In 11 minutes:
Run 1/4 mile, 1/2 mile, or 3/4 mile (choose a distance you can finish in 6 minutes or less)
In the time remaining, complete as much of the following list as you can:
30 Air Squats
30 Sit Ups
30 Plank Ups
40 Lunges
40 Bicycles
40 Push Ups
50 Squat Jumps
50 Flutter Kicks
50 Mountain Climbers
100 Burpees
Your score is the total number of reps you complete.
Notes:
– Don’t worry – this workout was not designed to actually be finished in under 11 minutes – just get as far as you can in the list and count all your reps as points.
– your choice in the run distance must remain the same for both your pre-challenge WOD and post-challenge WOD.
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THE RULES
Here’s how it works – Each day, players get points for completing each of the 7 Daily Habits:
During the setup process you get to select your nutrition level. The PERFORMANCE level is the strictest level, the LIFESTYLE level is a good choice if you are looking for a long-term lifestyle nutrition program, the KICKSTART level is for people who are just getting started and want to make just a few important changes to their diet.
GAMEPLAY
Each habit is worth 5 points per day upon completion. Scores are recorded on the WLC website, keeping players on track and accountable for their results. All scores are yes/no, with 5 points being awarded for completion, 0 points for non-completion. Nutrition is the exception – You’ll start your day with 5 points and deduct 1 point for each serving of non-compliant foods you consume.
Click here to see details on from the WLC website about how this challenge works. Here you will find a Quick Start Player Guide as well as Nutrition Level Comparison Charts that will help you decide which level is right for you!
This is the 5th time CFS has participated in this challenge. Ask around if you want to get some personal feedback!
All signed up! LOVE this challenge – can’t wait =)