New Year, Same You – But Better!
We know how much our members love a little friendly competition, so we’re offering a challenge to kick off the new year.
The Off The Carbs, Off The Couch Challenge starts Friday, January 3rd. You’ll start by getting an InBody scan to set your baseline metrics (muscle mass, body fat mass, and body fat percentage) so we can compare at the end of the challenge.
Think of it like your favorite (or least favorite) benchmark WOD. Your first score sets the bar and every subsequent score reflects the hard work you’ve put in to get better.
But, the hard work for this challenge consists of more than just working out. This isn’t your typical crash diet, shed weight and gain it back health challenge. This challenge is based on creating habits over the course of three months.
How Do I Win?
Easy – all you have to do is follow CrossFit methodology. The closer you follow, the better your chances.
“There’s no shortcut to excellence, no magic pill for fitness. Small, consistent efforts lead to exponential growth”
– Greg Glassman
You’ll need to demonstrate consistency in recovery, exercise and eating healthy by ditching refined carbohydrates. Below are a few tips that everyone should implement even if they’re not participating in the challenge.
Nutrition:
– Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO SUGAR
* swap anything that’s NOT on the list above for something that IS on the list above
– Avoid junk food and refined carbohydrates such as – cookies, ice cream, candy, cereal, soda, juice, “energy” or granola bars/snacks, pasta, bread, etc.
Exercise:
– Constantly varied high intensity functional movements (aka: Spur programming)
– Attend class 3-5 days per week
– Scale workouts appropriately to achieve desired intensity and avoid injury
– Listen to your coaches to make sure movement quality is prioritized over your score
Recovery:
– Sleep 7 to 9 hours every night
– Avoid excessive alcohol consumption
– Create habits that reduce stress
* Morning walk
* Read instead of TV or phone before bed
The more consistent you are in these three areas the more progress you’ll make.
To keep it interesting we’re offering prizes for the male and female who make the most progress as measured by body fat percentage.
This is achieved by losing fat, gaining muscle or both. In many weight loss challenges participants starve themselves in order to lose weight and “win”. This approach often leads to significant muscle loss and could actually make your body fat percentage go UP if you lose muscle faster than fat, leaving you lighter but unhealthier than when you started.
In the example above we have Jane Doe, who is 5’1″ tall and weighs 130lb.
While she likely appears healthy given her height and weight (BMI), her body fat percentage (PBF) would categorize her as obese at 36.9% – that’s not going to cut it for this challenge.
The only way to succeed in this challenge is to do it the right way.
By getting off the carbs (reducing body fat) and off the couch (increasing muscle mass).
We will also host nutrition classes / Q&A sessions to provide additional guidance. These will be open to all members and can be helpful in learning more about nutrition and its significance to our health.
1/9/25 @ 6:15pm
1/21/25 @ 5:30pm
2/12/25 @ 6:15pm
3/3/25 @ 4:30pm
Registration:
Must be signed up and complete your first InBody Scan by January 31. See John or Lauren to register in person at Spur
Cost:
$40.00 – Includes 2 InBody scans
Rules:
First InBody scan must be complete by January 31st, 2025
Second InBody scan must be complete on the same day in the month of April, 2025
InBody scans are best done in the morning and only take about 2 minutes to complete. Test pre-requisites can be found below
