Category Archives: Challenge

2021 CrossFit Saved Fall Challenge!

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:



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!


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)


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



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.


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!



Two Is Better Than One-Challenge!

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


STEP 3-Nutrition

Pick a Nutrition Plan

Option 1

Tray Method


-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!

21 Day Challenge Rules


Receive calories and protein numbers

Saturday and Sunday

Learn how to navigate your calorie counting app and do your best to hit your protein and calories


This is the first official day of the challenge 

You will accrue 1 point for:

Working out

(Crossfit Saved Class, At Home Workout, Run 5k, Row 5k, Bike 10k, Swim 2k)


7 hours of sleep minimum-(You count sleep as, I was in bed, lights out, devices off, and trying to fall asleep for 7 hours)

Hitting Calorie Goal

being within 100 calories, you can go 100 over or be 100 under

Hitting Protein Goal

being within 10g of protein, you can go 10g over or be 10g under

Quality Foods From Food List

if its not on the list you can’t have it and if you eat something that is not on the list you will not receive a point for eating the right quality foods.

Here is a list of all the foods you can have. If the food is not on this list you cannot have it.

The challenge will end Saturday, October 5th right before the CrossFit Open starts!


If you have any questions feel free to ask!

CFS New Year Challenge Point System

With our new year challenge starting tomorrow here is an in-depth look at how you can accumulate points so you can win!


Earn 1 point per day by choosing the right foods to eat everytime you have a meal!

The CrossFit Methodology is 

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar…and that’s exactly what we are going to do!

  1. Eat Meat-eat any and all meats.  
  2. Eat as many different kinds of vegetables as you can! A good way to do this is pick a different 2-3 each week!
  3. Nuts and Seeds-just like vegetables try to vary these each week to get a different variety of nutrients
  4. Some Fruit-choose any and all fruits but try to limit to 2-3 fruits per day
  5. Little Starch-as it says little starch we are going to put a limit here for the kinds of starches and how much per day.  POTATOES and RICE ONLY
  6. NO SUGAR-you heard that right! No sugar of any kind.  This not only means no sugar in your coffee but also it means you must check your labels to see if their is any added sugar in anything you buy.  It is amazing how many different foods have sugar in them.  Be watchful!

Here is a great shopping list: Whole 30 Shopping List


Earn 1 point per day by eating in the right amount of foods each day

As well as eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar

You must keep intake levels that support exercise but not body fat.  

What this means is we need to measure how much we eat. And there are a few ways we can do that for this challenge.



OPTION 1-Eye/Hand Method

3 Meals Per Day

1 Palm Size Protein

2 Handfuls Vegetables

1 Handful Fruit or Starch

1 Closed Fist of Nuts or 1/2-full Avocado or 1-2 Tablespoons Healthy Oil


Option 2-Zone Diet or Macros Diet

You will need a food scale, tablespoon, and measuring cup

Here is a great link to learn more about the Zone Diet

Zone Diet Article

If you are interested in learning more about each of these diets…consult with the coach assigned to you for the challenge for help.


Earn 1 point by working out 5-6 days per week

You must workout at minimum at 3 CrossFit Saved Classes, the rest can be done using our at home workout list.

At Home Workout List


Supplements Allowed During Challenge

All Driven Nutrition Products

All Protein Shakes


All Creatines

All PreWorkouts

Every supplement can only be taken before or after your workouts.





Macro Challenge!!!

This time of year is especially tough with all the parties and foods available. So with that being said we are putting together a challenge like we have never done before!




Here’s how it works:

Step 1-You will select a goal

-Lose Weight

-Maintain Weight

-Gain Weight


Step 2-Based on your goal you will be given a specific number of grams of protein, carbs, and fat to hit each day.


Step 3-Eat whatever foods you like but just make sure you hit your numbers.

And that’s how the challenge works!

Now with that said…

It is always best to choose lean meats, vegetables, fruits, and healthy starches and fats as often as you can.

However, you will not be docked any points if you decide to have that cookie at the holiday party as long as you hit your prescribed grams of protein, carbs, and fat.



What do I do if I don’t understand IIFYM?

This is totally understandable because it can be a confusing thing if you have never been taught. With a little bit of teaching and some effort on your part you will find that it’s not too hard at all!


IIFYM Seminar

Saturday, November 10th at 10am

You will learn how to calculate your macros

How to track your macros

Q&A for specific questions

To further help you, the first week of the challenge will be a trial week for you to figure out how to work the app and hit your macro numbers exactly!


Trial Week

November 12th-18th


Start Date

November 19th


End Date

December 22nd


Buy in



Point System

1 Point for within 10g of Protein

1 Point for within 10g of Carbs

1 Point for within 5g of Fat

1 Point for a Any Workout



Anyone who scores over a 124 will receive a Custom Challenge T-Shirt for their efforts!


For more details be sure to be at the seminar this Saturday!

Fall Challenge Food List and More…

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.


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.





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



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.

How do you win the Fall Challenge?

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 3rd to September 8th 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



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


Percent of Body Fat % Lost


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!

Step 1-Discover the Whole30!

What is the Whole30?

Think of it as a short-term nutrition reset, designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and balance your immune system.

Whole30 Benefits 

We cannot possibly put enough emphasis on this simple fact—the next 30 days will change your life. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and tens of thousands of people have done it since, and it changed our lives (and their lives) in a very permanent fashion.


More than 95% of participants lose weight and improve their body composition, without counting or restricting calories. Also commonly reported: consistently high energy levels, improved athletic performance, better sleep, improved focus and mental clarity, and a sunnier disposition.



This was all taken from Step 1 of the Whole 30 website.  And are the highlights of this article called Step 1-Discover The Whole30

I cannot stress enough how important it is to give this challenge all you got.  The relationship we have with food in America is a bad one. And to get on the right track you have to take a complete u-turn from what is normal.  


And that is the crux of this program.  It is what will get you exactly what it is you are looking for. Whether it be weight loss, improved performance, or elite health.

Will it be easy? No

Will you learn a lot? Yes

And most importantly you will begin to develop habits that will set your health and fitness apart from what is plaguing our culture and that is 70% of Americans are suffering from chronic disease.

Workout of the Day


30 Double Unders

30 Air Squats

30 Knees to Elbows

CrossFit Open 18.3!!!

CrossFit Open 18.3

2 Rounds For Time

100 Double Unders

20 Overhead Squats

100 Double Unders

12 Ring Muscle Ups

100 Double Unders

20 DB Snatch

100 Double Unders

12 Bar Muscle Ups

Friday Night Lights 18.1!!!

Workout of the Day

CrossFit Open 18.1


8 Toes to Bar

10 DB Clean and Jerks

14/12 Calorie Row