Transformation Challenge January 2020

Transformation Challenge January 2020

Challenge Details

The time has come to improve those pesky lifestyle choices that keep you from being the best version of you that you can be. Whether your goals are getting outside of your comfort zone, performing better in the gym, being better at life, looking better naked, or that last inch to fit into your favorite jeans. Healthy habits can start now. Everyone is invited to join us whether you are a CrossFitter or **not. The time to see what you are made of has come.
If you are ready for a hard challenge and to be the best version of yourself possible sign up today!!

  • Learn how to 
    • Increase Energy
    • Increase Sense of Well-being
    • Make Good Choices
    • Strip Away Fat
    • Pack on Muscle
    • Improve Performance
THE DETAILS:
Starts January 11th, 2020
8 Weeks of Competing, Learning and Accountability
Registration: $250 for non-members | $125 for CrossFit Petroglyph Full Members
Prize is $250 cash money!

Daily Goals

1

Lifestyle Tracking

2 points-  How are you feeling? How is your stress level? Did you sleep long enough? Was it a good sleep? Keep track of these lifestyle points everyday.
2

Point Log

1 point- Easy point you can get just by logging your points once a day instead of weekly or monthly.
3

Unplug

1 point- Turn your phone, tv, laptop, and any other screen off within 1 hour of going to sleep.  
4

Get Moving

1 point- Get up and do something athletic today. Go for a walk or clean your house. Just get that heart pumping. This is in addition to your daily workouts at the gym.
5

Water Log

1 point- Drink half your body weight in ounces a day.
6

Food Choices

Good Food choices - 4 Possible Points
3 Points - Perfect day, all excellent food choices
2 Points - Okay day, mostly excellent and fair food choices
1 Points - Not great day, Hit your blocks but with poor choices
0 Points - Shit show, Try again tomorrow.

Weekly Goals

1

Attendance

4 points- Come to 4 classes and get 4 points.  This only counts if you check into class at the kiosk. This will start logging a few days before the challenge starts. Don't worry about it.  It will all be sorted out in the end.

Completion Based Goals

1

150 Burpees

10 points- Complete 150 burpees. You need to have your thighs and chest in contact with the floor and you must jump to a target 6 inches above your extended reach. Must be done all at once. i.e., can't do 10 a day until completed.
2

300 Wallballs

10 points- 300 Wall Balls. Rep starts with hips below knee and finishes when ball hits that target and knees and hips are at full extension. Weight of the ball should be challenging but not undoable. Must be done all at once. i.e., can't do 10 a day until completed.  
3

2 miles

10 points- Run two miles. Must be done all at once. i.e., can't do 10 a day until completed.
4

45 minutes of Rowing

10 points- How far can you row in 45 minutes. Must be done all at once. i.e., can't do 10 a day until completed.
5

5k Run

10 points- Run a 5k. Must be done all at once. i.e., can't do 10 a day until completed.
6

200 Calorie Row

10 points- Row 200 cal row Must be done all at once. i.e., can't do 10 a day until completed.  
7

200 Push-ups

10 points-  200 hand release push-ups. Chest and thighs touch the ground. Arms stay in close elbows tracking close to the body. Full extension at the elbow at the top of the movement. Scaling options for this movement will be staying strict and not worming. So elevated on a box will be what you do hear. Must be done all at once. i.e., can't do 10 a day until completed.
8

225 Pull-ups

10 points- 225 Pull-ups. Full extension at the elbow at the bottom of the movement. Chin needs to be clearly over the bar. Scaling options are ring rows, or banded. Jumping pull-ups are not an option today. Must be done all at once. i.e., can't do 10 a day until completed. 
9

10,000 Meter Assault Bike

10 points- 10,000 meters on the assault bike. Must be done all at once. i.e., can't do 10 a day until completed. 
10

5000 Double Unders

15 points- 5000 Double Unders. If you don't have Double Unders you may scale to: parallette jumps, double under attempts, & tuck jumps. Single unders are not allowed on this task. May be accumulated over the course of the challenge. i.e. 90 a day.

Challenge Workout Details

The following is the benchmark workout that the Transformation Challenge January 2020 is using to gauge your overall improvement at the end of the challenge.

Transformation Baseline WOD 2020 JAN

10-9-8-7-6-5-4-3-2-1

Plate Push

Cal on Bike

Man Makers

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Initial Workout Dates:
Jan. 9, 2020-March 1, 2020
Final Workout Dates:
March 1, 2020-March 14, 2020

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Challenge Info:

Transformation Challenge January 2020

Dates: Jan. 11, 2020 - March 7, 2020

Reg Deadline: Jan. 18, 2020

Participant Standings

Registration: $250.00 (+ $19.69 tax)

Reg Deadline Passed