Whole Life Challenge Starts Saturday!!

By January 12, 2015 wod No Comments

CrossFit Zenith is one of hundreds of CrossFit Affiliates nationwide who will be participating in the challenge that is also open to friends and family members of CrossFit Zenith members.

An administration fee of $49 is all that’s required of each participant. The challenge officially begins on Saturday, January 17 and concludes on Saturday, March 14. In between those dates, participants will attempt to get in the best shape of their lives, winning points along the way. The Whole Life Challenge is an 8-week health and fitness game that asks each contestant to evaluate every aspect of their life and change the habits or add the habits they need to better their entire lives.

Each participant will have their measurements taken and perform a baseline workout prior to the challenge’s start to help each athlete understand their starting points. Each athlete will enhance their lives by doing daily activities, or not doing certain activities. They will log these activities online, receive points for positive behaviors and conversely points will be lost when a contestant engages in negative behaviors.


The Whole Life Challenge is an 8-week health and fitness game designed for you to see what kind of impact you can have on your body, fitness, and lifestyle if you commit yourself to a specific structure.

There are three categories for the game – Performance Results, Physical Results, and Lifestyle and Accountability. This is not just a “change your body” challenge. It is a “who you are” challenge! Nutrition, workouts, mobilization, supplements, daily accounting, community engagement — if you play all out you won’t believe the results you can get!


register now

Go to the CrossFit Zenith Whole Life Challenge website (http://www.whole.lc/wlcny15/pt/crossfitzenith) from now until January 16 and create your account and pay for the challenge. The fee for entering the challenge is $49.


Saturday, January 17, you will participate in the CrossFit Zenith Whole Life Challenge prelims where you will be measured and do a preliminary workout called Fight Gone Bad. These measurements will be used as part of the determination of the gym winner. If you cannot make the prelims, be sure to schedule a make-up with Coach SqWatts ASAP. (brian@crossfitzenith.com).

Pre-Game Huddle

Thursday, January 15 at 7:30pm

*This is where we will go over the rules of the WLC, what you CAN and CAN’T eat, and other important information.  You will be given a 35 page resource guide to help you.

Prelim Schedule

Saturday, January 17, we will do the prelim workout (Fight Gone Bad) at the 8:00 class and again at 10:00. The 9:00 class will be a regular Saturday team workout.


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 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!

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.

Community – 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, and 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!

CrossFit Zenith’s WLC participants will be split up into two unofficial teams that will compete against each other during the challenge. This will help team members hold one another accountable and add a little fun competitiveness to the game!


Team Dorrey

Team Mary

Team Mary

Dorrey and Mary have been chosen as Captains of their teams because they did such an amazing job on the Fall Whole Life Challenge. They finished within 1 point of each other. They have loads of helpful information to share with their teammates. Teams will be chosen at random on Saturday January 17.



The game consists of four areas: Nutrition, Workout, Mobilization, supplementing with Fish oil (for example).

Nutrition – You can join the Challenge in one of three nutrition levels. You will begin each day with 5 points, and you will lose a point anytime you eat a food that is non-compliant based on your nutrition level.

You cannot change levels once the Challenge beings, so choose wisely. The three levels are:

Performance—The strictest level of the WLC. If you already have good eating habits that you just want to fine tune, have athletic or performance related goals, or have a pressing health, inflammation, or autoimmune condition that needs to be addressed immediately, choose this level. The basic rules for this level (with a couple exceptions) are this: no grains, no sugar, no dairy, no soda, no alcohol, and no artificial ingredients.

So what can you eat? Fish, poultry, beef, vegetables, fruit, nuts, seeds, oil and sweet potatoes. Think of it as a short-term acceleration program. While elements of it can be adapted to your daily life post-Challenge, maintaining it over the long term would be difficult and maybe not even necessary.

Lifestyle—A good choice if you are looking for a long-term lifestyle nutrition program. This is a great start to a sustainable practice of living a healthy lifestyle. Maintaining it to a “T” post-Challenge might be difficult, but it represents something much adaptable to a long-term program than the Performance Level. It will give you additional options in each of the 5 main WLC nutrition categories (grains, sugar, dairy, beverages, artificial ingredients) that will still be challenging, but make sticking to the nutrition requirements for 8 weeks much more manageable.

Kick Start—A great place to start if you’re new to the health and fitness game and need to make the most important tweaks to get yourself started in the right direction. Cuts out what your mom might call “junk.” This level gives you one or two things to eliminate in each of the 5 main WLC nutrition categories. You can eliminate more, but by starting with these over 8 weeks, you’ll be off to a great start. If you are just starting to make a lifestyle change, this level will definitely be a challenge that culminates in amazing results.

For a complete list of foods that are prohibited at each of the levels, see the Nutrition Comparison Chart.

Workout – In this challenge you will exercise EVERY DAY. The minimum requirement for your workout is 10 minutes of active recovery. That means that even if you are taking a day off from intense workouts, you must still engage in at least 10 minutes of activity (e.g. jogging, skating, biking, yoga, etc). Intensity is not the goal, consistency is. You will earn 2 points for your workout each day.

Mobilization – Stretch or mobilize for 10 minutes every day. You will earn 2 points for mobilizing each day.

Supplement – Take a supplement every day. Which one? Player’s Choice! Ideas: EPA/DHA omega-3 (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! Note: Whey protein is not an acceptable supplement for the Whole Life Challenge.

Lifestyle (a weekly rotating category) – Earn 1 point each for completing the prescribed lifestyle habit that week. The Lifestyle category rotates periodically and will include things like drinking water, sleep, mindfulness, etc.

BONUS Points – Players earn two (2) bonus points by entering a REFLECTION when entering their score 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 cannot ever give a player a total score that is greater than the total cumulative possible points on that day.


Though not part of the official rules, it’s important to note that reading your teammates’ “Reflections” in the feed—and then offering them encouragement and support—is a big part of the Whole Life Challenge. This is where players can check-in to see how other people on the team are doing. This is the heart and soul of the game. It’s where people from both official and unofficial teams can engage, support, empathize, and interact.


Report Your Score – Every day during the challenge, starting Sunday, January 18, log into the WLC 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 11:59pm (23 hours and 59 minutes). 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 sore during daily score entry. There will be no altering of scores once they have been entered.

Challenge Finale – Saturday, March 14. We will repeat the prelim’s measurements and workout. You will be ranked according to your improvement in both areas as a part of the determination of your overall ranking at CrossFit Zenith. If you cannot make the finals, be sure to schedule a make-up with Coach SqWatts.


You must enter your score for the previous day by 11:59pm. If you fail to log your score in by the deadline, you will receive 0 points for that day.

Maximum points for each day is 11 (5 for nutrition, 2 for workout, and 2 for mobilization, 1 for supplements, and 1 for lifestyle).

You will perform a baseline workout and record baseline body measurements. These will be repeated on the finals day and your improvement will be ranked among other participants in the gym.

The game starts on Saturday, January 17 with the prelims event. Your first score will be logged in on Sunday, January 18 by 11:59pm.


Once the Challenge ends on Saturday and you have entered your Whole Life Challenge Body & Fitness Measurements on the website, you will be ranked among your teammates in three categories:

  1. Total Daily Points—You will receive a score for your rank among CFZ gym members.
  2. Workout Improvement—This will be determined by your percentage improvement in the time or score of your WLC Workout. You will receive a score for your rank among CFZ gym members.
  3. Body Measurement Improvement—This will be determined by your percentage improvement over the initial measurements. You will receive a score for your rank among CFZ gym members.

The overall winner is the person who has the lowest overall rank score. (ie: if you come in first for the total daily points (score = 1); third for workout improvement (score = 3) and first for body measurement improvement (score = 1), your overall rank score will be 5 (1+3+1). A tie will be broken by whoever has the highest percentage increase in workout improvement.

At the end we will also determine the winning team. The winning team will have the lowest combined rank score for all of their members. Scores for separate team challenges will also factor into the calculation of the winning team. Team Challenges will be announced throughout the 8 week challenge.


Family & Friends of CrossFit Zenith members are also eligible to play!


When you COMPLETE the Whole Life Challenge –that means you complete the finale workout and body measurement – you will receive a T-Shirt!

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