Sunday 4/30 – Saturday 6/10
DON’T FORGET, WEEK 6 IS FAST APPROACHING!
IT’S ALL ABOUT EFFORT! The more you do, the better you eat, the more points you will be eligible to gain in a day.
BEST TEAM NAME: 10 Overall Points
TEAM SPIRIT: Up to 6 weekly Points for your Team on Thursday Spirit Days. Each Team Member that shows up showing their Spirit gains you 1 weekly point per person. Get Creative! The Coach teaching will be the judge determining whether or not uniform is acceptable. If your team color is red, and you show up with a spec of red on your tee shirt, that WILL NOT be good enough!
DAILY WOD PARTICIPATION: 2 Points (max 10 points/week) Because rest days are important, only 10 points per week max. If you cannot make it to 802, 30 minutes of rigorous exercise will gain you your 2 points. YOU ALL KNOW WHAT RIGOROUS MEANS, DONT CHEAT THE SYSTEM!
EXTRA WORK: 1 Point/Day (5 weekly point max) Completing Daily Prescribed Extra Work in Full
MOBILITY: 1 Point (7 weekly point max) 20 minutes of Daily Mobility. And no, this ain’t just sitting on a foam roller!
RUNNING GROUP: 8 POINTS! One group run on Tuesday or Saturday OR performance of Running Group work on your own will get you 8 points. ***Remember our running group is only to be executed one time per week by an individual (8 weekly point max)
PEAK 8: Gain up to 8 points weekly. Each Peak you do (30 seconds at 100%) will gain you .5 points. If you can go all 8 Rounds you will gain 4 points for the day. THERE WILL BE AN 8 POINT CAP ON PEAK TRAINING PER WEEK (2 days per week allowance only)
WHAT IS PEAK 8?
On the Assault Bike: 30 sec. MAX effort followed by 1.5 minutes working rest. This is programmed on the monitor. Ask a coach to show you how! Max 8 Rounds/16 minutes. IT IS IMPORTANT YOU ARE WORKING AT 100% during work rounds. IF UNABLE TO GIVE MAX EFFORT, complete as many rounds as possible giving yourself .5 points for each successfully completed round.
READ THE Paleo Handbook
*THE INTENT HERE IS TO EAT REAL FOOD. MEATS, PROTEINS, NUTS, SEEDS, FRUIT ETC. ANY ONE SERVING OF ANY OF THE MENTIONED BELOW WILL LOSE ALL POINTS FOR THE CATEGORY FOR THAT DAY. NUMBER OF SERVINGS DOES NOT MATTER.
NO SUGAR: 2 Daily Points
(READ Labels in full, sugar is in everything) Pure Honey and Pure Maple Syrup is allowed but recommended in moderation for optimal results. Stevia in SFH products will not cause for deduction in this category.
NO PROCESSED FOODS: 2 Daily Points
Good rule of thumb: If man made it, its in the center isles of the grocery stores, its shelf stable for years and it contains preservatives, don’t eat it… beware of flavors!
NO GRAINS: 2 Daily Points. Grains are very simple carbohydrates. That means they break down into sugar quickly. This causes a spike in your blood sugar levels, which in turn causes a spike in your insulin levels. High insulin levels prevent your body from burning fat because they cause your body to focus on converting the excess glucose in your bloodstream into energy and storing the rest as fat.
NO ALCOHOL: 1 Daily Point
NO TOBACCO: 1 Daily Point
SLEEP: 1 Daily Point for sleeping 8+ hours a night
WATER: 1 Daily Point Consume 1/2 your bodyweight in ounces of water daily