The Whole Life Challenge registration will begin soon with the Challenge beginning on the 16th Feb. So what’s the Whole Life Challenge all about?
Accountability
“In this challenge you will be trained to be accountable for having the results you want. Accountable not from the standpoint of “Who’s fault is this,” but accountable from the standpoint of “That’s my life out there! I get to make it!”
Too often our lives occur as limited by circumstances, and we use these circumstances as excuses to why we dont get what we want. We have all heard these excuses and we have all used them; time, money, commitments, people, traffic, holidays, weather. It seems like those circumstances limit what results we can have.
The Whole Life Challenge gives you a focus, an aim of achieving your goals no matter what may seem to block your path, by making you accountable we put you in control.
So, how do we give you this accountability?…..
Measurable results
Creating results based on what’s so. Your performance and your body will be measured at the beginning and end of this challenge. You’ll know where you are starting from and where your actions and effort gets you. Actions are important, and in this challenge you will learn how to take effective actions.
Clear rules
Knowing what actions to take. You will know exactly what to do and what not to do for 8 weeks. This game provides clear and unambiguous rules for your nutrition and daily physical requirements. You will know if you have followed the rules or not, and will notice how how well you stick to your rules (your score on the leaderboard) determines your results. Most importantly, you don’t have to be “perfect!” By making an honest daily effort and earning bonus points, you will learn how being present and having a dedicated practice gives you the freedom to have it all – vibrant health and a life you love to live! After the 8 weeks is over you will have a template from which to continue your progress.
Tracking and scoring
Being present daily to the daily effectiveness of your performance. You will track your effectiveness every day by scoring yourself on the challenge website based on how closely you followed the rules of the game. Scoring daily, you will stay present to your actions and the results you get day by day. You will see your effectiveness score every day on the leaderboard and you will have the chance to see
your effectiveness increase as you train yourself.
Not doing it alone. You will be engaged with thousands of people who are up to the same thing you are – figuring out how to make it work, succeeding step-by-step, sharing what’s working and what’s not working, and giving you the support you need to step outside your comfort zone. You will be able to see where everyone else in the challenge is at any moment. There is nowhere on the leaderboard that is the “winner’s zone.” Rather, it’s the place for you to track where things currently are for you. Wherever you are, you are not alone!
The Challenge Details
On Day 1 of the challenge players will measure where they are starting. Both a performance measurement in a WLC baseline workout, and a physical measurement of where their body is. On the final day of the challenge you will repeat the measurements from Day 1 and final ranking in the challenge will be a combination of rankings in improvement in these two measurements.
Points
Starting on Day 2 players will log into the website every day and report their score for the previous day.
- Players can earn up to a total of 11 points every day.
- Players will start each day with 5 points for nutrition.These 5 are theirs to keep if they abide by your nutrition rules. Each time they break the rules, they will subtract 1 point from the 5.
- Players can earn 2 points every day for working out (at least 10 minutes).
- Players can earn 2 points for mobilising (for at least 10 minutes)
- Players can earn 1 point for taking a supplement of their choice.
- Finally, players will have the chance to earn 1 point each day in lifestyle practices like drinking water, sleep, and mindfulness in a rotating “Lifestyle” category.
- Every 2 weeks there will be a extra “yes or no” question to answer on the check-in page. Players will complete tracking one of 4 practices in the ‘Lifestyle’ category, this rule will change every 2 weeks.
Bonus Points
- In addition to the 11 points that players can earn every day, there will be an opportunity to earn bonus points during the course of the challenge by way of daily reflections. Every day when entering their score players will have the option to enter a brief reflection about anything they choose. For every five consecutive days players enter a reflection, they will earn 2 bonus points.
- If a player has already earned all the regular points that are possible up to that point, bonus points will be “banked” for for any time that a player records a less than perfect score.
Specific Rules (For full breakdowns and explanations see the WLC website)
Nutrition
The most important thing to remember about these rules is that these are the things that will cost a point. Will people “break the rules” during the challenge? Yes! This is about choices, not perfection! Should people do everything they can to earn every point possible? Absolutely! These 8 weeks are the time for people to challenge themselves to go beyond what they would do by default.
No Grains or Starchy Carbohydrates (The only carbs like this that are allowed in the challenge are sweet potatoes, yams and legumes. For vegetarians only, the exceptions to this rule are wild rice, quinoa, amaranth, buckwheat, and fermented soy. )
No Sugar or Sweeteners
No Dairy (except butter)
No Alcohol, Soda, or Juice
No Artificial ingredients or Processed Foods
Portions - Just like your workouts, the honor system is in place for all food reporting. Portions size does matter. 1 piece of pizza counts for 1 point, 2 pieces counts for 2 points. A whole, unsliced pizza is not one piece! The same rule applies for alcohol, soda, or juice.
Workout
This is not a game of doing a crazy amounts of exercise every day but you will keep a regular exercise routine. On the days that they are not going to “work out” you must perform “active recovery” (for at least 10 minutes) to earn the 2 points. That means that some days you will work out — go to the gym or put on running shoes, and some days they will just move — take a light jog, do yoga, ride your bike or skate at the park, walk to work rather than drive, even playing a game of catch or tossing the frisbee around! The main thing is to keep active each and every day. It is up to each individual to determine if they worked out or not. The key is, was it intentional? Did you set aside 10 minutes that was designed for physical activity?
Mobilising
Spend 10 minutes mobilising (stretching) joints and muscles every day to earn the 2 points. This can be done all at once or broken up into chunks over the course of your day. Players can stretch their muscles or use any kind of “mobilisation” tool like a lacrosse ball, foam roller, etc.
Supplement
Take a supplement every day. Some supplements we love are omega-3s (fish oil), Vitamin D, probiotics, magnesium and anti-oxidant boosters. It is up to each player to choose their supplement, but take it every day to earn 1 more point! *Whey protein is not an acceptable supplement for the Whole Life Challenge.
We will soon provide the all important sign-up details. This is open to all members of of our gym, you can also invite your friends and family to sign up as part of our community!
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WOD – 01.24.2013
All Levels:
Every minute on the minute (EMOM) for 5 min. of:
3 toes to bars
4 lunges
5 supermans
6 step duck walks
THEN:
10-9-8-7-6-5-4-3-2-1
Manmakers (35/20)
Tuck jumps over paralettes
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Level One:
Every minute on the minute (EMOM) for 5 min. of:
3 knees to elbows
4 lunges
5 supermans
6 step duck walks
THEN:
10-9-8-7-6-5-4-3-2-1
Manmakers
Tuck jumps over paralettes
Post Results to comments.
8 Responses to “Whole Life Challenge”
Super stoked for this!!!! So bummed I haven’t been able to make it in this week, my husband’s grandfather passed away and my family and I have been hit by the infamous flu (it hit us really hard).
Hope you’re okay Shawna! We too have been sick- thankfully not hard but unable to get into the box!
CAN’T WAIT for this challenge! Thank you CFIV!
Ok are you kidding me!!!!!.. What the he** just happened…..OMG
Wod:25:48 RX….count down out loud!!!! I really have no idea what just happened!
FYI…tomorows wod I already know will be trying to get out of bed!
Wod time 27:14 Rx I like the counting out loud too. Crazy wod can’t believe non of yah were sweating. Need more of these wods loved it. Good job ladies and Steve:)
Wod: 22:09rx. Not sweating, are you kidding?
BRUTAL!!!!
Fun warm up though! Great job 9:30!!!
WOD 29:04 RX
Steven- I don’t sweat, I glisten!!! Seriously felt like I was dying though!!!
I slept good last night after this one
20:48 15#