The Whole Life Challenge by Jason Hawk

 The Whole Life Challenge is a gym wide 8-week health and fitness challenge designed to see what type of impact you can have on your body, fitness, and lifestyle by adopting better habits. The challenge is carried out in the form of a game in which each contestant is scored based on five categories: Nutrition, Exercise, Mobilization, Supplementation, and Lifestyle. The challenge will include our “prelims” in which we take body measurements and complete a baseline performance test, the “game” or our daily on-line tracking of the five categories, and our “finals” where we retake our measurements, performance test and total our scores throughout the entire 8 weeks to determine rankings.

How the Challenge Works:

Get Registered:  The Whole Life Challenge will begin Saturday, January 11^th. Each participant must log on to The Whole Life Challenge and register. The cost for each participant is $49. During registration, be sure to join the CrossFit 28 team so that you can track your results through our gyms leader board along your 8- week journey.

 Pre-Game Huddle: Monday, January 6^th at 6:30pm is when we will go over the rules for The Whole Life Challenge, what you can and can’t eat, and other important information. If for some reason you are unable to attend contact Jason (Jason@crossfit28.com)

 Prelims:  Saturday, January 11^th at 10am you will participate in CrossFit 28’s challenge prelims where you will be measured and do a preliminary workout. These measurements will be used to determine CF28’s winner at the end of 8 weeks. If you cannot make the prelims, be sure to schedule a make-up session with Jason (Jason@crossfit28.com)

The Game:    The Game consists of five categories: Nutrition, Exercise, Mobilization, Supplementation, and Lifestyle.

1. Nutrition- You may consume sweet potatoes and yams. Note: Vegetarians may consume brown rice, quinoa, amaranth, buckwheat, and fermented soy. No grains or starches, corn or soy, sugars or artificial sweeteners (Stevia is allowed) juice, alcohol, dairy (butter IS permitted), artificial or processed foods. You will start every day with 5 points for nutrition. Subtract 1 point for every violation of the nutrition rules. You can finish the day with 0, 1, 2, 3, 4, or 5 points.
2. Workout- In this challenge you are allowed to do some sort of workout or physical activity everyday. The minimum requirement for your workout is that its at least 10 minutes or a CrossFit WOD. That means that even if your taking a day off from intense workouts, you must still engage in at least 10 minutes of physical activity (i.e. running, biking, rowing, etc) Consistency is the goal.
3. Mobilization- Stretch or mobilize for 10 minutes every day. You will earn 2 points for mobilizing each day.
4. Supplementation- Take a supplement everyday. Which one? It’s your choice! Ideas: Omega 3 fish oils, Vitamin D, probiotics, magnesium and anti-oxidant boosters. It’s up to each player to choose his or her supplement, but take it every day to earn 1 point. Note: Whey protein is not an accepted supplement on the Whole Life Challenge.
5. Lifestyle (a weekly rotating category)- Earn 1 point each for completing the prescribed lifestyle habit for that week. The lifestyle category will rotate periodically and will include things like drinking water, sleep, mindfulness etc.        
6. Bonus Points- Players can earn two (2) bonus points by entering a Reflection when entering the scores for five (5) consecutive days. A Reflection is a text entry done on the daily scoring page that can be written about anything- the previous day, what they are up to for the day, or just how the challenge is going. Failure to record a Reflection for any reason results in the reflection count resetting to zero (0). From that point, five (5) consecutive reflections must be entered in order to earn the bonus points. If a player has already earned all possible standard game-play points up to that point, bonus points will be “banked” for any time that a player records a less than perfect score. When that happens, points will automatically be transferred from the “bank” to the total score to make up the difference. Bonus points can’t ever give a player a total score that is greater than the cumulative possible points on that day.
7. Report Your Score- Every day during the challenge, Starting Sunday, January 12th log onto the Whole Life Challenge website and report your score for the previous day on the worldwide scoreboard. You must log your score by 11:59pm. Scoring is open (for the previous day) between midnight and 11:59 pm. If a player fails to log their score within this time frame, they will receive zero (0) points for that previous day. ALL SCORES ENTERED ARE FINAL. Players have the chance to verify, cancel, change or otherwise modify their score during daily score entry. The scores may not be altered once they have been entered.
8. Challenge Finale- Friday, March 7th, we will repeat the preliminary measurements and workout. You will be ranked according to your improvement in both areas. If you cannot attend the finale, be sure to schedule a makeup session with Jason (Jason@crossfit28.com)
9. Winners- Winners will be determined by a combined total of your leaderboard ranking throughout the 8 weeks, your ranking in workout improvement, and your ranking in body measurement improvements. All rankings will be among CrossFit 28 members.
10. Friends and Family- Have a friend or family member that you want to see make a change? Invite them to participate! Family and friends can sign up for the challenge by logging onto the Whole Life Challenge website and signing up under CrossFit 28’s team. Once signed up, they can participate in the prelims and finale at CF28! We will also hold a few community workouts throughout the 8 weeks that they are welcome to attend.

The Whole Life Challenge is more than just a nutrition challenge or a workout challenge. It’s a whole new way of looking at your life, Your Whole Life. It’s about finding out what works for you and what doesn’t. Not just for 8 weeks, but for life. If you have any questions about the challenge please email us at Jason@crossfit28.com.