Here are the final details for tomorrow:
People having blood-work done: You need to fast tonight so please don’t eat or drink anything (other than water) after 11pm. Please show up a bit early for your blood-draw if you can drag yourself out of bed! We have enough gaps in the schedule that I think they might run early, if not, there will be plenty of cheery people here to keep you company. The sooner we get the nurses out of the gym, the sooner we crank the tunes and really get “Jackie” going!
People who ordered the 10 day cleanse: I will be starting mine on Monday but in reality you could do the cleanse at any point during the challenge.
Tasks to complete:
1)Blood-work (This is your first priority if you signed up)
2)Measurements: we will be doing hip, waist, chest, and thigh measurements. My lovely girlfriend Lindsay will be assisting here.
3)Photos: Often times the scale lies in terms of body changes. You may not lose much weight but your body composition definitely changes over the course of a nutrition challenge. We will be taking front/side photos and a picture of your face. For these pictures, obviously the more form-fitting clothing the better. For guys, shirtless with shorts. For girls, sports bra and shorts. Don’t worry though, I will ultimately leave your clothing choices up to you if you aren’t comfortable, you just need to take both sets of pictures in the same clothes. Lindsay will do the girls’, I will do the guys’ pictures.
4)The benchmark workout that we will do is “Jackie”. It is a 1000m row, 50 Thrusters (45#), and 30 pullups. As soon as we can, we will start cycling people through Jackie because of the one rowing machine. Essentially we will have a person start every 5 minutes or so.
5)Get your journal. I have printed journals for you to keep track of every meal and all of your points.
Ideally we will have everyone tested by 11am. For those not doing blood-work, show up sometime between 630am and 1030am.
Eat Paleo, work out, sleep, take fish oil, see big changes in 30 days. The first day that you will keep track of your food is Monday the 30th. Towards the end of the month I will announce details on the re-testing day(s). The overall male and female winners will receive a lovely CrossFit care package (massages, gear, bag balm….Who knows, I just don’t know!?! )
Before/After Photos (20% of competition)(voted on by coaches)
“Jackie” improvement (40%)
Food Journaling Points (40%)