This May and June we are running Teams of 3, a 30 Day Performance and Lifestyle Program of clean eating combined with the training methods of CrossFit. It’s not a challenge, it’s not a fad diet, no excessive exercising, or unrealistic goals but a change to your current lifestyle that is achievable and sustainable. The focus over the 30 days is solely not on weight loss but giving you the tools and knowledge to help you achieve the results you desire within yourself and your training performances now and into the future.
There’s a lot of confusion and misconceptions in terms of what we should be doing with our diets, as well as a lack of commitment and accountability to a plan. We’ve finally put a program together that will show you the relationship of clean eating and consistency with training and the impact it can have on your sleep, well-being, mental and physical performance, and complete health.
Monday May 18th to Tuesday June 16th. A clean eating seminar will be held at the box on Friday the 15th of May from 6:30pm to 8:30pm hosted by 180 Nutrition.
The 30 days will have 3 areas of measurement based on a weighted scoring method.
Adherence to the Program (50%)
A point based system will be used on adherence to the program, with points awarded each day and points deducted for areas we need to fix. The point system is as follows and will be recorded each day at the box.
Points System: (Per day)
o Clean Eating: 4 points
o Lifestyle: 1 point
o CrossFit: 1 point
Other notes:
Max score that can be achieved at the end of each day is 6.
An extra 3 point bonus is awarded at the end of each week if you trained 5 times in that week.
Clean Eating – This will be the backbone to our 30 days and it involves eating foods only from the list that is given to you and anything off the list will result in points being deducted. We’ll allow 1 meal in the week that may contain foods not from the list.
o 4 Points: Full compliance to the clean eating foods list
o 2 Points: Small slip up – bbq sauce, aioli, chocolate, biscuit etc
o 1 Point: One full meal that doesn’t comply with the clean eating program
o 0 Point: Anything more than the above
Lifestyle – this relates to sleep and mobility. With sleep we want to aim for at least 7-8 hours each night, a good night’s sleep aids in better recovery, increased energy levels, better focus and better training performances. Our Mobility work is an area of focus to aid in better training performances and will be given as homework and needs to be completed each day when it’s been set.
CrossFit- Being consistent with training is very important and we try to aim for at least 5-6 sessions a week. Even a poorly designed plan with consistency will still get results. We put a lot of time into our programming to achieve maximum results but that’s only achieved by being consistent. And “Consistency is the key”
Body Composition (25%)
Our second measurement will be a body composition assessment using DEXA scan pre and post 30 days. This is unlike the common skinfold test; it gives a comprehensive analysis report on body composition throughout the entire body. This will be done at Physique Science at Newstead with Dr Gary Slater. Initial scans will be on the 8th and 9th of May in the early part of the morning.
Baseline WOD (25%)
The third area of measurement is a baseline Team WOD which will also be used to test physical performance. We’ll run the baseline wod before the 30 day and at the completion of it.
Based on the weighted scoring method the top team will receive $50 off their following month’s membership.
$59.00 per person
o Clean Eating Seminar hosted by 180 Nutrition Guy and Stu
o 30 Day Performance and Lifestyle Muscle Tee
o $10 off all Every Bodies Physio services when you present your tag
o Boss | 30 Team Activities: – 31st of May Halfway Catch Up Venue TBA
– 14th of June Mt Warning Climb
Additional and Optional Costs:
o Dexa Scan is $100 (normally $170) for pre and post scans. Those in a health fund will also receive a rebate on the $100.
o Optional Clean Eating Online Guide (6 month access) by 180 Nutrition for $67 (normally $97.00)– includes video recipes, shopping list, comprehensive resource library, plus a bonus guide
180 Nutrition
For the 30 days we’ll be partnering up with the guys from 180 Nutrition, Guy Lawrence and Stuart Cooke. They currently have Chad Mackay and Ruth Anderson Horrell both top CrossFitters as ambassadors to their brand. They’ll be kicking it off with a 2hr seminar giving you all the information you need to get you on the right track.
Every Bodies Physio
Over the 30 days when you show your Every Bodies tag that you’ll receive, you’ll receive $10 off all Every Bodies services. Great for that tune up keeping your body in good working order so you can perform at your best.
Physique Science
Physique Science will be looking after our body composition analysis pre and post 30 days. They’ll walk you through the process as you arrive and explain your results at the end of your scans..