The NO BS Challenge 2021 starts Monday 3rd January!

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise.
By
CrossFit Chiltern
January 1, 2022
The NO BS Challenge 2021 starts Monday 3rd January!

Fitness in 100 Words (The Foundations of Crossfit)

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.

Routine is the enemy.

Keep workouts short and intense!

Regularly learn and play new sports

Standards

No Man-Made Starches

This includes all bread, pasta, cereal pizzas, pittas, flatbreads, tortilla wraps and anything else baked!

No Booze

Nothing with a higher volume than 0.5% alcohol. No liquor chocolates either!!

No Sugar

Nothing with 10g of sugar per 100g or more. Plus 3 teaspoons of honey. However no dried fruit (dried mango is basically low guilt Haribo!). Fruit in it’s real form is acceptable.

Nothing Processed

This is a great way to keep your diet super clean.

Processed food falls on a spectrum from minimally to heavily processed the first two examples are acceptable options:

Logging on sugarWOD

This year we will be logging score each day on the sugar WOD app under the nutrition track. Log your first score on each day and include any notes you find relevant.

If you want to leave comments each day you can do so by scrolling to the bottom of the whiteboard page on sugarWOD and posting a comment. Or if you are a member you can leave comments on our members Facebook page.

Tracking your progress

Always the optimum way to track progress is via multiple metrics. What I would recommend is coming in on a day during the first week to get your InBody scan then taking a couple of photographs of yourself in clothing that will show any changes. Take one from the front and another in profile. Try and take 1st thing in the morning in the same room/lighting conditions. Then compare after 4weeks. You could also take a hip and waist measurement. I would hope to see genuine changes with those who are seeking to lose bodyfat. For those of you who are already lean then the benefits should be seen on with more consistent energy levels and improvements to your insulin sensitivity. Not really trackable but the health benefits of cutting out sugar and alcohol are huge.

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