• Coach Rob

Don't Forget!! April

We've been talking about the April Nutrition Challenge for a couple of weeks now. The month is nearly upon us so here is how it will work:


- Every day there are 5 points available

- You will record the points you earned and enter them on a chart at the box (gym) at least weekly

- Opportunities for bonus points will be made available

- Awards will be given to those with the most points at the end of the contest


Points breakdown

5 Points available each day

1 point for getting all protein blocks

1 point for getting all carb blocks

1 point for getting all fat blocks

1 point for drinking correct water amount

1 point for following your plan for the day

What are Blocks and How Many Should I Eat?

Please refer to the Zone Diet article posted by CrossFit to learn about blocks and they types of food acceptable for this challenge. You can find the article here:


If you are having trouble with that you can google "CrossFit Zone Diet" and the article will be the first hit.

*You can also ask a coach about blocks to figure this out.


You get points for your blocks only if you eat quality foods. Pizza and soda may contain carbohydrates, proteins and fats, but this food will cause you to sacrifice all points for the day.


You get a point for each macro-nutrient (protein, carb or fat) if you eat the correct amount of it. So, if you are supposed to have 3 blocks of fat for the day, eating 3 blocks will earn the point but if you eat 2 or 4 blocks, you do not get that point.

You must submit your blocks prior to start (e.g. if you are doing 14 blocks a day then that will will be your block count for the entire month) ***Please consult your coach to determine if you are choosing the correct number of blocks


The amount of water you drink is based on your weight divided by 2. e.g if you weigh 150 lbs you must drink AT LEAST 75oz of water (if you drink less you do not get your point for that day)

Following Your Plan

1 point given for each workout day or rest day as planned

You must designate your weekly routine prior to starting

E.g. If your plan is to workout 5 days a week with 2 rest days. You must follow that routine the entire month. So if you only get 4 workout days and 2 rest days, then your point total for "following your plan" for that week is 6.

Bonus Points

You may earn one bonus point for active recovery each week. This is participating in AT LEAST 30 mins of lighter exercise (e.g. walking, rowing, swimming, etc) on one of your rest days.

Other bonus points will be made available throughout the challenge. Watch the blog and the whiteboard at the box to catch them.

Other rules

$5 due by April 7th

Contest runs from April 2nd at 12:01 a.m. - April 30th 11:59 p.m.

Chart with points due the Monday following the week (e.g. Week 1 points are due by 7:30pm on April 8th)

Papers to track points are at the box

This contest is on the honor system. Please accurately record what you do. If you can't remember what you did, don't give yourself the points.

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