Welcome to FourBarrel CrossFit’s Zone Nutrition Challenge. Over the next 6 weeks, you’ll learn to dial-in your nutrition, rest, and training frequency for your specific body size and training needs. We’ll take the guesswork out of nutrient balance and teach you the simple block system used by the Zone to calculate the proper macronutrient intake. Please read over the sections below and let a CFCF coach know if you have any questions.
Teams of 2(Entry = $25/person)- Partners need to hold each other accountable.
Winning team receives $200.
Scoring will be based on compliance to the diet, training consistency, before and after photographs, and WOD performance (full scoring details below).
The challenge will be six weeks long, starting November 1st and ending December 13th.
We will hold two Zone seminars on 10/31 to go over the Zone Diet as well as the challenge (One during the Noon class, and the other during the 6:30pm class). **We’ve added an additional seminar – Thursday 11/1 at 6:30pm.**
Sign the commitment statement (attached) and give to a CFCF coach (along with your $25 buy-in) before or by November 3rd
Complete test 1 of the challenge WOD on or before November 3rd, and test 2 on or before December 15th.
Weigh-in and have body fat calculation done on or before November 3rd, and again on or before December 15th. We will use the 3 site method and calipers to calculate body fat percentage.
Before shots must be completed before or by November 3rd and after shots completed before or by December 15th (For men, pictures will be taken in shorts and no shirt. For women, pictures will be taken in a sports bra and shorts. All pictures will be kept 100% confidential. Pictures can be taken at CFCF during the designated times below. If you must take pictures at home, please take a front view, a back view, as well as views of both sides against a solid background.)
10 points for before and after photos
10 points for general body fat % improvement
10 points for most body fat % improvement
1 point per meal that is in the Zone (5 pts max per day)
1 point per day that you get at least 8 hrs of sleep
2 point per day that you complete a WOD (max 10 pts per week)
10 pts for general WOD improvement
10 bonus pts for top WOD improvement
10 bonus pts best behavioral improvement (determined by coaches)
The team with the highest points will be determined the winner.
CFCF Zone Challenge Outline and Commitment Statement
Zone Logbook Example
Blank Logbook Word Doc
Blank Logbook PDF
CF Journal May O4 – Zone Outline and Meal Plans
Diet Secrets of the Tupperware Man
Video – Prepping for the Week Part 1
Video – Prepping for the Week Part 2
Zone Classic Recipes
Nutrition Content Database
Good luck! -Coach