2009 CFNA "TOTAL LOCKDOWN"

"Total Lockdown" is a 30 day, two part member challenge focusing on Nutrition and Fitness.

You'll get a packet of info to go thru and there'll be an in-briefing before we start that will explain everything. Here are the basics:

  Download and Print 30 day Lockdown Journal     

PDF for simple single page printing 
or

PDF for double sided and/or booklet printing  

 

PART 1) 30 Day eating plan:

For 30 days you'll commit to a basic Paleo eating plan - Meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Easy. No weighing, no measuring.  Eat a palm-sized serving of protein - meat, fish, eggs - as much vegetable matter as you want and a good chunk of healthy fats. Do this three - four times a day, anytime it works for you. 

(Tony).... Eating regularly may be a radical idea for some of you. Get over it. This might be a lot of food for others. Ditto. There's nobody who can't do this regardless of circumstances, life style or any other lame-ass excuse you can come up with.It just requires a little forethought and the commitment. We'll figure it out together. The results are so totally worth it, so...

Cool your jets, bucko, it'll be ok...  read the rest of Tony's post for a closer look at the nutrition. 

PART 2) 30 Days of CrossFit HQ Workouts:

Simply put... do the CrossFit HQ Workout of the Day for 30 days. No more. No Less.

 

New member provision: We would like to encourage new members to participate and will require completion of the WOD including single modality lifing days... but will continue to provide "supplemental" workouts as needed.  

 THE CHALLENGE SCHEDULE                          

 

Pre Challenge Week 1: Jan 19-23

• Challenge Sign-Up [Online or at the Gym]
• Pre-Challange metrics gathering (like optional body fat test on thursday) 
• optional "Before" photos... but could be pretty cool  

• Mobile Hydrostatic Body Fat Testing Clinic  Is coming THIS Thursday Jan 22nd to CFNA from 4:30 to 8:00 pm. Check out original post with details on how to sign up 

•  Sign-Up Deadline: Friday 1/23  

• Mandatory Mini-workshop on Basic Paleo Nutrition w/ Tony:
• 30 min on Basic Paleo nutrition
• Wed 1/21: 6:00 & 7:00 PM 
• Thur 1/22: 6:00 & 7:00 AM

Pre Challenge Week 2: Jan 26-30

• Finalize metrics gathering and designate teams*
• Complete 3-4 set benchmark workouts. These workouts will be the mandatory WOD for participants to complete. They will be designed for Speed, Endurance and Work Capacity. Maybe a CrossFit Total.
• These workouts can be done in addition to other training if so desired but they must be completed as we will revisit them at the end of the challenge.

Start Date: Sunday Feb 1.

 Special sunday hours will be set to crank it up.

 

End Date: Tues March 3

 

Wrap Up: March 4-7

• Revisit bench mark workouts throughout the end of the week
• maybe aim for a little event that Sat or the beginning of next week. 

  
    

 PARTICIPANTS & TEAMS                                          

 

Participants

• Open to all members.
• Complete compliance must be emphasized

Teams 

• Participants will be split into 2 (possible more) teams randomly or by CFNA
• Possible buddy pairing 

Trainer Captains 

Trainer captains will be participating and responsible for supporting their team

• Team 1 Co-Captains: Kath / Casey
• Team 2 Co-Captians: Travis / JD

Other Roles 

• Challenge Czar / Judge: Tony
• Logistics & Tracking: Allison

 

 RULES & SCORING                                              

 

Each Participant will be given a special Journal for WOD and Nutrition tracking. Points can only be earned if recorded in journals to be provided. Team Captains are responsible for entering their teams records each day to the online tracking scoreboard.

• 1 Pt: For each day of adherence to nutrition prescription (honor system) and recorded entry.
• 1 Pt: For completing HQ WOD. Workouts can be made up within 1 day. At home/travel workouts will count if posted to blog.

Other Scoring Opportunities:

We'll do some points for individual and team victories along the way and at the end. They will be posted when finalized.

 PRIZES                                                                    

We'll have several individual and team prizes.

 

SIGN-UP ONLINE