Starting tomorrow at both CFL locations you can buy in for the Kickstarter II Lifestyle Challenge 2016. What this entails is simple on paper, more challenging in execution, but we love challenges, don’t we? This is THE BEST way to get back in gear, or even find a NEW GEAR coming into the New Year. How does it work? You get points for eating clean and working out. So you get points for what you already do…or maybe what you want to do and just don’t know how, or don’t have the motivation, or know how. It probably is a combination of all which is why our lifestyle challenges are always so great. You will learn and you will get some positive out of it no matter what your outcome is. Winners get $$ and prizes, all participants get a ton of knowledge dropped all over the damn place starting this week for 6 weeks.

 

The cost for you to get kicked into gear, held accountable, educated on how to improve yourself inside and out for 2016 and beyond, and educated on how to maintain that even after the Challenge? $20. BOOM!

 

Kickstarter II, “The Deuce”, Lifestyle Challenge 2016 : The Nutshell

 

1) This is not a “Diet” Challenge: Yes food choices will be awarded/penalized points but it is geared more at education about what is CLEAN eating, not what is “Good v. Bad” eating. The CrossFit lifestyle is about better health and wellness through nutrition and fitness. Food as fuel is the mantra you should start repeating over and over. Weight loss happens, increased muscle definition and/or fat loss happens, but you will begin to see the benefits of food for your lifestyle and how to make positive choices and minimize negative choices when you have to/want to.

 

2) It isn’t easy, but it damn well is rewarding: There isn’t a soul in either CrossFit Lando location who can reasonably tell me they don’t need to do this challenge. At the best you win some $$, meet a weight/body goal, and learn a lot about yourself, nutrition, and wellness while growing even closer with your fellow Lando members. At the worst, you spend $20 to get a packet of information and limitless information about what CLEAN eating is. Either way there is 0% chance you will regret doing it and that is a guarantee.

 

3) It’s a competition (DUH, we are CrossFitters): There is a scoreboard, point system, and a way to track everything you do to prove your health and wellness superiority over your peers and maybe even your coaches! But what is best about this is it gives you a very real, tangible way of tracking your food and workouts, often times giving you a wake-up call in the first week as to what is really going on in life. Trust me on this one as I am the king of the “whoa I didn’t know I was THAT bad!!”.

 

We also do testing before and after and take photos so you have a real frame of reference. Trust me, it’s awesome, not only to see how amazing you look and feel how amazing you feel, but when you add 20# on your back squat that you haven’t PRd in months WHILE losing 5-10#…ain’t nothing better!

 

4) There will be help and references: Don’t worry if you have no idea what Paleo is or if you think CLEAN eating is washing your apples. Also do not worry if you are a 2x a week member, or can’t afford to go to Whole Foods. This Challenge is manageable for all peoples and like #2 says you most likely will learn a great deal about how easy and cheap it can be to eat clean and stay fit.

 

There will be a meeting at each location sometime this weekend and then next week where I will present the Challenge details, hand out packets, and push you all into giving me $20. You will be able to ask questions and get more details as to how it all works. You really want to make this if you can especially if you are new to one of our lifestyle challenges. You can go to either location regardless of membership.

 

5) You cannot lose: I know I said this kind of already about 5 times, but there is no down side to this. Starting next week you will have a forum to achieve lifestyle/fitness goals you might have never thought you could. I am serious when I say EVERY Challenge I have been a part of even before owning my own places has had multiple people with life changing experiences, either from weight loss, or PRs, or all around change they never thought possible. You will be held accountable as always but will be given the keys to the castle in the sense of the knowledge given to be successful. Nobody is perfect and nobody is all knowing. Every time we do this we change it up enough to make it fresh and rewarding but also worthwhile for even the most health conscious fit fanatic. Let me be honest, too, in saying that many people get a big eye opener the first time around in terms of what health and wellness really looks like on a plate.

 

If you sign up and it just doesn’t work out? Time, life, work, family, injury, health, whatever, hey it happens. Bare minimum you get a wealth of knowledge to keep.

 

The best thing about this Challenge 6-8 weeks is you will be armed with the knowledge to be successful for weeks, months, years down the road. The best thing I feel about learning about the Paleo diet and clean eating 5 years ago was that I now have the education and motivation to bring myself back from the brink. Holidays always were tough for me growing up because I would smash everything in my path to gaining 20# or more. Now, however, I know what I need to do to get myself back in line, whatever line that may be. Doing it…a bit more difficult. Hence why I will be #1 signee tomorrow morning.

 

SIGNUPS ARE LIVE. GET IT DONE.

 

 

TUESDAY

 

Strength : Bench Press
3-3-3-3-3

 

WOD : 12m AMRAP
2 Rope Climbs, 15′ (7 Strict Pull-Up @ CP)
5 Wall Climbs
Row 200m, arms only, legs extended
20 Single Arm KB High Pull, 53/35 (from hang position)
50 Double Unders

 

S: 7 Strict Pull-Up for Rope Climbs, 2 Wall Climbs, 35/26 KB, 100 Singles
L1: 1 Rope Climb, 3 Wall Climbs, 25 Double Unders or 100 Singles

 

Rx+: 2 L Sit Strict MU for Rope Climb OR 20′ Rope Climbs, 15m HS Walk for Wall Climbs, 70/53#

 

 

The Program

 

1. Strength and WOD Rx+
– Choose what you are able to do for the MU/RC. Strict MU preferably

 

2a: 3xME STOH 225/145 (from clean), right into
2b: 3xME CTB Pull-Ups, Cap @ 20, rest 45s

– After 3rd set immediately perform
2 rounds
ME Power Clean 225/145
ME Muscle Ups

 

3: Snatch
Warmup with 10 muscle snatch 135/95 or higher, then

a. 4×1 Complex: Power + Squat from below knee hang, light-medium
b. 8×1 @ 80-90% increasing, do not go beyond 90%

 

4: 50 Ring Dips, hardest able for sets >5