Whole Life Challenge Rules

Registration for the Whole Life Challenge begins next week on the 15th August, so we thought we better let you know the rules. It will be based on a points system, which will be easily recorded on a daily basis via the Whole Life Challenge website. Points will be for:

Nutrition

• No grains or starches (except legumes and sweet potatoes/yams), this includes no corn and no soy,
• No sugar or sweetener of any kind, no alcohol, soda or juice, no dairy (except butter) and
• No artificial or processed foods. You can score up to 3 points each day for nutrition. If you violate the rules at any point, subtract 1 point up to 3 points daily. The lowest score you can get on any day is 0.

Workout

Every day. The minimum workout is 10 minutes of active recovery. You will say if it was a workout for you. You will receive 1 point for working out. An intense workout need not last 10 minutes, but if you are engaged in active recovery, it must last for at least 10 minutes.

Mobilisation

Stretch daily, 10 minutes minimum. You can do this any way you want – static stretching, soft tissue work, lacrosse ball, foam roller, yoga, etc. You will receive 1 point for 10 minutes of daily stretching.

Fish oil

A daily dose of fish oil. There is no minimum dose that you are required to take.

Scoring and timing

Every day by 3:00 you will log into the scoreboard and report how you did the previous day. You only have until 3:00 each day. After 3:00pm you will receive a 0 for the previous day no matter how perfect it was, so make it a habit!

Bonus Points

You will have the chance to earn 3 bonus points each week, 2 through weekly challenges and 1 for publicly reflecting on your experiences every day. These points can help you catch back up on the leaderboard, or you can “spend” them on little indulgences!

• Weekly challenge – Each Friday we will issue a new challenge that will begin the following Monday
  and last through Sunday. Follow the rules as laid out in the announcement to earn your bonus points.
  You will report your daily success on the weekly challenge every day when you score yourself. Weekly
  challenge scoring for the week will go from Tuesday (scoring for Monday) through the next Monday
  (scoring for Sunday).
• Every day when you record your score, you will have the chance to enter a short reflection on your
  experience. For each week that you complete the reflections every day (Monday-Sunday), you will
  earn 1 bonus point.

That’s the challenge. At the end of the 56 Days, you repeat your body measurements and the workout to
determine your improvement. You will be ranked amongst participants based on improvement in both of
those categories. These two rankings, combined with your scoreboard ranking (based on how many
points you’ve accumulated), we will determine the winners.

To see a more in depth rule book please check out the WLC rules page and also their logistics page

To read more about the purpose/concept and entry details (price, dates etc) please visit our previous post.

Four Nation qualifying workouts

Can those of you who have registered please email me (phil@crossfitthames.com) and let me know. These workouts must be t over the next few weeks. You can do them during any of the Open Gym session which are Mon, Tues & Thurs at 16:00 and Sat at 09:00

Workout of the day

8 Intervals of 2min on/2min off:

10 Wall ball 9/6kg

5 C2B Pull-ups

10 KB Swing 24/16kg