Open Gym

8:00 to 9:30 am

Come in …..
Warm-up,
Lift some weights,
Do a WOD,
Work on a skill or two,
improve your mobility.

Open Gym is a great time for you to work on a goal you have set for yourself.
Coaches are here to help you, please make sure you ask them to coach you.

CEC 19.1 Schedule

Jan. 7-11 CEC 19.1 Sign-up
Jan. 9,10,11 Body Composition Assessment
Jan. 14 CEC 19.1 Pre-Workout and Week 1 Score sheets distributed.
Jan. 22 Week 1 Score sheet due.
Jan. 29 Week 2 Score sheet due.
Feb. 5    Week 3 Score sheet due.
Feb. 12    Week 4 Score sheet due.
Feb. 19    Week 5 Score sheet due.
Feb. 25    Post CEC Body Composition Assessment
Feb. 27 CEC19.1 Post-Workout and Week 6    Score sheet due.
Mar. 22   CEC Party and Awards Held in conjunction with the last CrossFit OPEN workout.

CEC19.1 Guidelines and Rules

TEAMS

Two people will comprise a “Team”.
You will form your own teams.
Teams can be male/male, female/female or male/female.
Scores of both team members will be combined throughout the CEC will determine the winners.
Teammates should lend support to each other and hold each other accountable.

NUTRITIONAL INTAKE

This year our focus is on “CrossFit’s” nutritional recommendation. “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. “
Each team member will determine their own nutritional direction.
Zone Diet, Paleo Diet, Keto Diet and/or any combination of these is recommended.
You will be encouraged to eat “REAL FOOD”.

HOW IT WORKS

This is a performance and nutrition challenge. It’s not about eating less and losing the most weight. Points and final prizes will be awarded according to the following criteria:

Total points from Nutritional/Activity Log, (30%)
Benchmark WOD-performance/improvement, (20%)
Greatest % change in body composition, (50%)

There are various ways to earn points throughout the competition. Obviously getting your WOD on 3-5 days per week will increase performance and will also result in greater body composition changes. You will keep track of your points on your score sheet, which will be submitted weekly. Each week will have “bonus” points available form additional tasks. These bonus tasks are all designed to educate and motivate you through the CEC. Historically the “bonus” points have made the difference in winning the CEC.

ORIENTATION

Friday night, (1/11), at 6:30 pm we will host an information/orientation meeting concerning CEC19.1. If this is your 1st time to get in on a CEC it would be a good idea to attend.

BODY COMPOSITION ANALYSIS

On Jan 9, 10, or 11 we will perform a skin-fold analysis to determine your body-fat composition. This information is strictly for you to know and will be held in strict confidence. At the end of the CEC you will be assessed again to see just how your body has responded to your clean eating.

BEFORE AND AFTER PHOTOS

Please take photos from the front, back and side at the beginning of the CEC19.1 and then at the end. If you follow through you will be amazed at your new self.

ENTRY FEE

The cost to participate is $20. All entry fee money is applied to prizes awarded at the conclusion of the CEC.

REQUIREMENTS FOR CEC 19.1

Track the following information on your weekly activity log/score sheet.

2 pt. CrossFit workouts (Maximim 4 per week)
1 pt. Water consumption (.5oz per # of body wt.)
1 pt. Sleep (7 hrs. minimum)
1 pt. 15 min. Mobility (Everyday)
– 1 pt. Processed foods consumed (Penalty)
– 1 pt. Alcohol consumed (Penalty)
Complete “Bonus” information contained on the activity log/score sheet each week.

Stay on top of your score sheet. Do not simply fill it out at the end of the week. If you do so there is no way it will be accurate.

WHAT YOU CAN EAT:

Whole foods that are more a product of nature than a product of industry
Lots of fresh or frozen fruits and vegetables
Dairy products like milk, unsweetened yogurt, eggs, and cheese
100% whole-wheat and whole-grains. Bread that has no more that 1g. of sugar per serving.
Seafood, (wild caught is the optimal choice over farm-raised).
Unprocessed meats such as pork, beef, turkey and chicken.
Beverages limited to water, milk, all natural juices, naturally sweetened coffee & tea.
Snacks like dried fruit, nuts and seeds.
All natural sweeteners including honey, 100% maple syrup, and fruit juice concentrates are acceptable in moderation