Workout of the Day
Weighted Pull up 1-1-1
then
As quickly as you can, perform 6-9-12 repetitions of:
- Dumbbell squat cleans 20/10kg
- Weighted lunges 20/10kg
Post weight and time to comments.
Nutrition Challenge Rules:
Here is some additional information for the nutrition challenge coming up on October, 11th. First off, there is no ranking separation by gender. There will only be one ranking for 1st, 2nd and 3rd place. Everyone participating in the challenge and making a serious effort will win, but participants placed in the top 3 will make it on the podium.
The overall ranking will be determined in 3 equal parts based on body composition improvement, relative loss in body fat and relative performance improvement. For body composition improvement, before an after pictures will be ranked by a jury (CCF coaches) based on visible improvement. For relative body fat loss, the relative loss in bodyfat of the participants will be ranked: Dropping from 20% to 16% bodyfat would constitute of a 20% loss of bodyfat. For relative performance improvement, participants will be ranked based on their improvement in the Diane challenge, irrespective of the category they started in: A 30% improvement in the "beginner" category will rank higher than a 20% improvement in the "advanced" category. To determine the overall ranking, the rakings of each participants in all 3 categories will be added and ranked by lowest number. For example: A participant ranks 1st in body composition, 1st in body fat and 3rd in performance improvement will receive a score of 5 (adding up the ranks). If 5 is the lowest score out of all participant, she will be ranked first overall.
Note that you must choose a diet when signing up and sticking with it throughout the challenge. CCF strongly suggests you pick the PALEO diet (or a variation of it) as we will then be fully able to support you, but you may pick other diets such as the ZONE, as well. You can download the CCF Nutrition Challenge Infos here. Post questions to comments.
