The 2021 CrossFit Saved Fall Challenge starts next Monday!

Below we are going to lay out the scoring, rules, and options.

This challenge is built around 3 pillars of health and fitness:

NUTRITION, EXERCISE, and SLEEP.

We will choose winners by improvement in body fat percent, lowest body fat percentage, weight lost, improvement in baseline workout, and points scored.

We will take winners from Male and Female athletes in the Most Improved Category…

And winners from Male and Female athletes in the Fittest Athlete Category.

Here is how you can score points!

FOOD QUANTITY

Point 1 will be scored by eating the right amount of foods in 1 of the 2 options below.

The first option is the EARN YOU CARBS model

3 Meals Per Day

1-2 Palms of Protein

2 Handfuls of Vegetables

Add Fat

-1 Closed Fist of Nuts

-1/2 an Avocado

-1-2 Thumbs of a Healthy Oil or Nut Butter

In your Post Workout Meal 

Add 1-2 Handfuls of Fruit or Starch

If you are trying to maintain your weight and not lose weight during this challenge

:

In your Pre and Post Workout Meal

Add 1-2 Handfuls of Fruit or Starch

The Second Option is the Macro Tracking model

In this option you will need to download a macro tracker.

The best we’ve used is MyMacros, MyFitnessPal, or Fat Secret. Any one of these will do.

You will also need to buy a food scale to measure your food. 

Measuring in grams is the best option.

From here you need to find how many calories is right for your goal.

Multiply by your current bodyweight.

Lose Weight 

Bodyweight X 10 (if you don’t workout at all)

Bodyweight X 11 (if you workout 3 days per week)

Bodyweight X 12 (if you workout 5 days per week)

(every 5lbs lost re-adjust your numbers)

Maintain Weight

Bodyweight X 12 (if you don’t workout at all)

Bodyweight X 13 (if you workout 3 days per week)

Bodyweight X 14 (if you workout 5 days per week)

From here you will get your calorie amount that is right for your goal.

Next you need to find your macro nutrition break down.

We recommend as a good starting point:

30% Protein 

40% Carbohydrates

30% Fat 

To score a point here you will need to be within:

10 grams of protein (under or over)

100 calories (under or over)

FOOD QUALITY

Point 2 will be scored by eating the right types of food in each meal.

If a food is not on the list below it is considered off limits for the duration of this challenge.  If you eat a food from off this list you will not receive a point for the day for Food Quality

EXERCISE

Point 3 will be scored by getting in a workout 5 days per week.  

You can only get points for working out for 5 days as we believe getting sufficient rest and recovery is important to perform at your best and continue to see results.

You must attend at least 3 CrossFit classes.

Other workouts that will get you a point.

-Anything that has you sweating for 30 minutes or more.

SLEEP

Point 4 will be scored by getting enough sleep for your body to be fully recovered for the next day.

7 hours is the minimum amount of time you must get of sleep each day to earn a point.

If you are in bed, lights out, electronics off, we will count that time as sleep once all of those criteria are met.

If you can get more sleep great, but 7 hours is all we are asking for to get your point!

Rules For Supplements

Supplements will be allowed for this challenge but can only be used around workouts.

For instance if you would like pre-workout before your workout or protein after you workout that is fine.  

However, having it any time outside of around your workout will count as a food quality violation and you will not get a point for food quality.

If you have any questions ask any of your coaches and they can help give you more guidance if needed!

We have a partner challenge kicking off this new year! The challenge is going to go from January 2nd to February 13th.

What we have found works best for people is accountability!  It is so beneficial to have someone on your team that is there to help you get to where you want to go.  

Heres what you got to do!

STEP 1-Choose Your Teammate

Pick a partner and sign up

(if you don’t have a partner but want to participate you can sign up and we will assign you a partner)

STEP 2-Starting Point

Complete baseline test and measurements with partner on January 2nd at 8am

-Baseline Workout

-Body fat percentage

-Measurements

STEP 3-Nutrition

Pick a Nutrition Plan

Option 1

Tray Method

(Easier)

-Small Pocket 1-Fill with Protein

-Small Pocket 2-Fill with Carbs

-Large Pocket-Fill with Veggies

If you’re 150lbs or less

3 trays per day

If you’re 151lbs or more

4 trays per day

Option 2

Track your macros

(More challenging but more accurate)

(coaches will be assigning macro goals to hit for each teammate)

Be within 

10g of protein

100 calories of your calorie goal

If you are unsure which one to choose consult with one of the coaches to help give you some guidance!

STEP 4-Workouts

Commit to working out 5 times per week

You must reach a minimum of 3 CrossFit classes per week and your other 2 can be at home workouts.

STEP 5-The Point System

Each day you and your partner will track your points in 3 different areas.  Every time you come to class you will update your points on the board for how you and your partner are doing each day.

You will earn 1 point by:

1 point for working out (up to 5 points per week)

1 point for following nutrition plan 100% for that day

1 point for checking in with your partner by text that day

STEP 6-How You Win

We will have two teams that win in this challenge!!

Most improved team

To choose the most improved team we will take scores in 

1-Points scores as a team

2-Percent of body fat percentage lost

3-Inches lost

4-Pounds lost

5-Improvement on baseline workouts

Fittest Team

To choose the fittest team we will take scores in

1-Points scored

2-Lowest team body fat percentage

3-Highest score on baseline test

At the end of the day the goal is to build healthier habits, encourage those around us, and build a great community in the process!

If you have any questions feel free to ask any questions to any of our coaches here at CrossFit Saved!

Goal Setting

This is not just a weight loss challenge. I encourage everyone to take the time now to set a goal for themselves. It does not have to be weight related. It could be performance based, commitment based, weight gain based, among other things.

Commitment

Signing up for a nutrition challenge is no easy task. It requires some mental toughness, and the ability to be able to think before we act. Some people come from a very deranged diet, where others will find this as a way to just clean up the little things they have let sneak back in. The best part of the challenge is that YOU ARE NOT ALONE. In fact, we will be in good company with support from a large community of people. Be compassionate with yourself and remember that we will make mistakes along the way. It is important to not let those mistakes define you, but rather help you bring awareness to some things that are harder for you than others.

On the Challenge

“Eat Meat and vegetables, Nuts and Seeds, Some Fruit, Little Starch, No Sugar. Keep intake levels that support exercise but not body fat.”

-Greg Glassman, 100 Words of Fitness

Our challenge this year is a little different but the same as it has been.  We are going after food quality and food quality.  Greg Glassman got it right when he said “Eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar.”  And that is exactly what we are doing.

Here is our food list for the challenge.  You will have a choice of eating your allotted trays or going with macros.  Once you choose one you can not switch to the other for the duration of the challenge.

Supplements

Rule 1

If you are over 20% body fat for men and 24% body fat for women, supplements are off limits for you for the duration of the challenge.

Rule 2

If you are under 20% body fat for men and 24% body fat for women, you can have supplements but limited to before, during, or directly after training.

Whey Protein

BCAAs

Creatine

Post Wod Carb Shakes

Say NO to:

• All flours, almond flour, coconut flour
• All sweeteners-honey, agave nectar, stevia, coconut sugar, cocao
• Alcohol, juice, soda
• Dairy-cream in the coffee, cheeses, yogurt
• Corn and corn products
• Unnaturally processed condiments, dressings, sauces, marinades, or spices (read your labels)
• Dried fruit
• Legumes (peanuts, beans, soy)
• Gum
• Canola, vegetable, soybean, grapeseed oils
• All protein bars. Quest bars, paleo cookies, lara bars
• All sport supplements that are not directly before, during, or after training (if applicable)

Commonly asked, and are ok

• Deli Meats (no sugar added)
• Bacon (no sugar added)
• Rice, Quinoa, Sweet potato (In Moderation)(but no restaurant sweet potato fries)
• Balsamic vinegar (vinaigrettes commonly have added sugars)
• Coconut, olive, avocado, and nut oils
• Coconut milk, almond milk
• Grass-Fed butter, ghee, nutritional yeast, salt
• Green beans and peas
• Coffee and tea (no sugar added) seltzer water
• Chicken and beef broth/stock
• Mustards and hot sauces made with natural ingredients (no sugar added, no unhealthy oils)

Eating Out

This can be overwhelming at first, but most restaurants will have an option for meat and vegetables.

Lots of questions have been rolling in about the fall challenge and how you can win the $1000.

So here is the breakdown on how it’s going to go.

Step 1-Sign Up

Step 2-Baseline Test

The week of September 3^rd to September 8^th you will have a chance to get your body fat tested on the InBody Machine and also complete your baseline workout at the designated times.

Step 3-Pick a Nutrition Program

Option 1 is the tray option (easier to follow). Option 2 is to track your macros (requires some work).

Step 4-Earn Points

There are 3 ways to earn points in the challenge.

Nutrition Points

Option 1

Everyone will receive 2 trays when they sign up for the challenge.

The tray will have 3 sections: 2 small pockets and 1 large pocket.

Small Pocket 1-Fill with Protein from Food List

Small Pocket 2-Fill with Fruit or Starch from Food List

Large Pocket-Fill with Vegetables from Food List

For those UNDER 150lbs you will be required to eat 3 trays per day

For those OVER 150lbs you will be required to eat 4 trays per day.

Option 2

Track your Macros

Be within:

10g of your Protein

10g of your Carbohydrate

5g of your Fat

Your Macros will be calculated based off of your lean body mass when you weigh in.

**In both options you will be required to eat only quality foods from the food list and any foods that you eat that are outside of the food list will give you a 0 for Nutrition Points for that day**

Sleep Points

You must get 7 hours in one shot for sleep to earn a point. If you are in bed, lights out, screens off, 100% ready for and intending to sleep, count that time.

Workout Points

Earn up to 6 points a week for completing a CrossFit Saved Class or an At-Home-Workout from the blog.

(You may only count the day you workout, doing more than one workout in a day only counts for 1 point.)

STEP 5-Win

The winner will be chosen from 3 categories

Points

Earn the most points by keeping your nutrition, sleep, and exercise all on point!

Percent of Body Fat % Lost

Example

Athlete 1-goes from 50% body fat to 45% body fat. They lost 10%

Athlete 2-goes from 10% body fat to 9% body fat. They also lost 10%

They both would tie in that category. This makes it fair across the board for athletes looking to improve performance and athletes looking to lose weight. Both had to put in the same amount of work to get to the results they achieved.

Improvement on baseline workout

Achieve more reps than you did at the start of the challenge!

In later posts we will go over other specifics like the food list, supplements, foods to say no to, and other commonly asked questions!