2018 NWCF LIFESTYLE CHALLENGE

GET LEAN IN 2018

Registration:

December 30th – January 6th

Challenge Period: January 7th  April 7th

 

REGISTRATION ($149):

2018 NWCF Lifestyle Challenge
Goals of Joining
Which location do you attend?
How did you hear about the program?
Name (First and Last) and Age
Email Address


Any questions, contact:

Greenlake: Tyler Searle – [email protected]

Bellevue: Amanda Cross – [email protected]

Interbay: Lamarr Smith – [email protected]

Click HERE for additional information on the Grand Prize vacation.

 

WHY ARE WE DOING THIS?

 

  • Help you make achieving your goals fun.
  • Provide you with education on topics such as nutrition, programming, and mobility.
  • Bring our community together.

 

WHAT’S INCLUDED:

  • Chance to win a vacation to Hawaii, San Diego, or Cabo
  • Kickoff orientation
  • Body composition analysis
  • Mobility assessment
  • Bi-weekly seminars
  • Monthly check-ins

 

HOW IT WORKS:

 

  • Register before January 7th
  • Weigh in at the beginning and end
  • 3 Workouts the first week and retest workouts at the end
  • Select a nutrition protocol to follow
  • Use MakeME Pro app to track points
  • Join private Facebook group for updates and motivation

 

Orientation:

  • Sat. January 6th – NWCF Interbay, 2:00 – 3:30 pm
  • Sat. January 6th – NWCF Bellevue, 11:00 – 12:30pm

Ending Assessment:

  • Sat. April 7th – NWCF Interbay
  • Sun. April 8th – NWCF Bellevue

Below, you will find more details for the individual components of the challenge.

 

Nutrition Details:

For this challenge we want to let you choose a nutrition protocol that fits your needs, life schedule, and basic food tolerances.  There are some very good resources available for guidance.

Whole 30:

The Whole 30 diet is at it’s core, an elimination diet to even out blood chemistry and rid ourselves of sickness.

https://whole30.com/whole30-program-rules

Paleo:

In general, eating Paleo means eating veggies, fruits, meats, fish, certain fats, nuts, and seeds. It means removing grains (breads, pastas, rice, etc), beans, soy, dairy, certain vegetable oils, and refined sugar from your diet.

https://thepaleodiet.com/what-to-eat-on-the-paleo-diet-paul-vandyken/

Counting Macros:

In the most basic terms, weight loss is a numbers game.  So knowing how much is going into your body is super important.  Your 3 macro nutrients are Proteins, Carbs and Fat.  Then you go into the next phase of know how many calories are in each macro nutrient.

  • One gram of protein yields 4 calories.
  • One gram of carbohydrate yields 4 calories.
  • One gram of fat yields 9 calories.
  • One gram of alcohol yields 7 calories.

Once armed with this knowledge you can determine the number of calories needed to support your goals.  Knowing the numbers is an excellent start.  Your food choices are going to be very important as you look to either lose fat or gain muscle.  Studies have shown that there are good results when people combine counting macros with very healthy food choices.

https://healthyeater.com/flexible-dieting-calculator

Vegetarian:

The basic definition is not eating meat, but there are various degrees of being a vegetarian.  You can decide what works for you.  Here are some tips to help lose fat and gain muscle while removing meat from your diet:

https://www.bodybuilding.com/content/vegetarian-bodybuilding.html

Body Composition Measurement Details:

 

Our formula to determine points will be a relative percentage of change in body fat and muscle mass. Here is an example of what that will look like:   % change in body fat + % change in body muscle x 3

We know muscle is harder to gain than losing fat so we will still have the 3 multiplier for muscle gain.

For example:
Joe weighs 200 pounds at the beginning of the challenge; 160 pounds muscle, 30 pounds fat. At the end of the challenge, Joe still weighs 200 pounds, but is now 170 pounds muscle, and 20 pounds fat. His score would be as follows: current fat/original fat = percentage lost; current muscle/original muscle = percentage gained x 3.

20lbs fat / 30lbs fat = 0.666 (100 – 66.6 = 33.4) –> score is 334 for fat loss.
170lbs muscle / 160lbs muscle = 1.06 –> score is 106 for muscle gain.
muscle gain points 106 x 3 (muscle gain multiplier) = 318
Total score for Joe = 652

The winner is the person who accrues the most points among males and females.

*Disclaimer: As CrossFitters, we will do near anything to win a competition.  Keep in mind that a body fat percentage below 10% for women and 4% for men isn’t healthy. 

There are many different way to assess a person’s body composition for a competition.  We’re using the InBody 570 unit.  It’s the least invasive body test and takes about 60 seconds with about 1% accuracy.

​*IMPORTANT:  For best results and most accurate readings, do not work out, eat or consume any liquids 3 hours before each exam.

Appointments:  Make sure to sign up with your coach for an In-Body weigh-in appointment on one of the following days:

  • Bellevue: Sun 1/7, Wed 1/10, Thur 1/11
  • Greenlake: Fri 1/12, Sat 1/13, Sun 1/14
  • Interbay: Mon 1/8, Tue 1/9

*Those who can’t make those times will need to make an appointment with the manager at their location

 

The Mobility Assessment:

 

Each participant will schedule their mobility assessment during the first week of the challenge and the final week of the challenge.  There will be a signup sheet at each location with time slots to choose.  Please be mindful that time is limited and very important.  If you select a time slot, that slot is yours so please be on time and prepared.

Why is a mobility assessment important?

Assess, Don’t Guess. Start off the year with a targeted approach that is specific to help your needs.  

“Having the hip joint out of position is like having one of the wheels on your car pointing in the wrong direction. Until it’s pointed straight you’ll continue to have a problem. If you ignore it, it’ll only get worse.” – Kelly Starrett

“My hamstrings are so tight,” “The reason I can’t overhead squat is my ankles,” “I get shoulder pain when I do kipping pull ups.” Have you ever caught yourself saying one of these statements or anything like it? There is no shame in it, all of us have. When it comes to fitness and health, as humans we are often caught diagnosing ourselves because of the newest “study” or YouTube video we watched last night. Guessing is not the only option before seeking help from a clinician for your painful hip when squatting, or pain in the pull-up. There is a shift in the healthcare system, where coaches are becoming knowledgeable and empowered to make a legitimate difference in the lives of athletes at their gym, through assessments.

Assessments are one of the best ways to prevent injury and to maximize your athletic potential. There is no need to guess about your pains or lack of performance in and outside of the gym. Yes, pain does happen.  But are you doing something to help prevent it? It does not happen overnight and it truly is a daily struggle, but mindful practice will create a long-term change.

 

Performance Test Details:

 

You will have 3 workouts to do at the beginning and 3 at the end, to see how you improve. You must complete these in the first and last week of the challenge.

WOD #1: “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats *If you scale Cindy that’s great, just retest using the same scaling methods.

WOD#2: 2000m Row

WOD #3: Open WOD 14.1

MEN – (includes Masters Men up to 54 years old) Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders, 75-lb. power snatches, 15 reps

WOMEN – (includes Masters Women up to 54 years old) Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders, 55-lb. power snatches, 15 reps

MASTERS MEN – (includes Masters Men 55+) Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders, 65-lb. power snatches, 15 reps

MASTERS WOMEN – (includes Masters Women 55+) 30 double-unders, 45-lb. power snatches, 15 reps

Register to get lean in 2018 today!

REGISTRATION ($149):

2018 NWCF Lifestyle Challenge
Goals of Joining
Which location do you attend?
How did you hear about the program?
Name (First and Last) and Age
Email Address


Any questions, contact:

Greenlake: Tyler Searle – [email protected]

Bellevue: Amanda Cross – [email protected]

Interbay: Lamarr Smith – [email protected]