{"id":1571,"date":"2013-06-03T13:30:38","date_gmt":"2013-06-03T17:30:38","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=1571"},"modified":"2013-06-03T13:30:39","modified_gmt":"2013-06-03T17:30:39","slug":"tcf-zone-nutrition-challenge","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2013\/06\/03\/tcf-zone-nutrition-challenge\/","title":{"rendered":"TCF Zone Nutrition Challenge"},"content":{"rendered":"<h1 style=\"margin-bottom: 0in;\" align=\"CENTER\">\u00a0<span style=\"font-family: Candara,sans-serif;\"><span style=\"font-size: x-large;\"><b>TCF Zone Nutrition Challenge<\/b><\/span><\/span><\/h1>\n<p>&nbsp;<\/p>\n<h4 style=\"margin-bottom: 0in;\"><\/h4>\n<h3 style=\"margin-bottom: 0in; text-align: left;\"><span style=\"font-family: Candara,sans-serif;\">Welcome to Thomasville CrossFit&#8217;s Zone Nutrition Challenge! Over the next 6 weeks, you will learn to manage your nutrition, rest, and training frequency for your specific body size and training needs. We will teach you about nutrient balance and how to implement the simple block system used by the Zone to calculate the proper macro-nutrient intake. Please read the information below and let a TCF Coach know if you have any questions.<\/span><\/h3>\n<p>&nbsp;<\/p>\n<h3 style=\"margin-bottom: 0in;\"><span style=\"text-decoration: underline;\"><span style=\"font-family: Candara,sans-serif;\"><b>Format<\/b><\/span><\/span><\/h3>\n<h4 style=\"margin-bottom: 0in;\"><a href=\"http:\/\/www.thomasvillecrossfit.com\/wp-content\/uploads\/2013\/06\/wod.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-1616  alignright\" alt=\"wod\" src=\"http:\/\/www.thomasvillecrossfit.com\/wp-content\/uploads\/2013\/06\/wod-300x224.jpg\" width=\"300\" height=\"224\" srcset=\"https:\/\/test.thomasvillecrossfit.com\/test\/wp-content\/uploads\/2013\/06\/wod-300x224.jpg 300w, https:\/\/test.thomasvillecrossfit.com\/test\/wp-content\/uploads\/2013\/06\/wod-1024x764.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/h4>\n<ul>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"font-family: Candara,sans-serif;\">Teams of 2: Entry = $10\/person \u2013 Partners need to hold each other <span style=\"text-decoration: underline;\"><b>accountable<\/b><\/span>. <\/span><\/h4>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"font-family: Candara,sans-serif;\">Scoring will be based on diet compliance, training consistency, before and after photos, and WOD performance. Full scoring details are listed below.<\/span><\/h4>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"font-family: Candara,sans-serif;\">The challenge will be six weeks long, starting Monday, June 17<sup>th<\/sup> and <\/span><span style=\"font-family: Candara,sans-serif;\">ending Sunday, July 28<sup>th<\/sup>. <\/span><\/h4>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"font-family: Candara,sans-serif;\">We will hold two Zone seminars on Saturday 6\/8 and Saturday 6\/15 to go over the Zone Diet as well as the challenge.<\/span><\/h4>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"font-family: Candara,sans-serif;\">Weekly prizes will be awarded as well as a Grand Prize for the winning team.<\/span><\/h4>\n<\/li>\n<\/ul>\n<h3 style=\"margin-bottom: 0in;\"><span style=\"text-decoration: underline;\"><span style=\"font-family: Candara,sans-serif;\"><b>Requirements<a href=\"http:\/\/www.thomasvillecrossfit.com\/wp-content\/uploads\/2012\/12\/After-Front.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-1156 alignright\" alt=\"After Front\" src=\"http:\/\/www.thomasvillecrossfit.com\/wp-content\/uploads\/2012\/12\/After-Front-104x300.jpg\" width=\"104\" height=\"300\" srcset=\"https:\/\/test.thomasvillecrossfit.com\/test\/wp-content\/uploads\/2012\/12\/After-Front-104x300.jpg 104w, https:\/\/test.thomasvillecrossfit.com\/test\/wp-content\/uploads\/2012\/12\/After-Front-355x1024.jpg 355w, https:\/\/test.thomasvillecrossfit.com\/test\/wp-content\/uploads\/2012\/12\/After-Front.jpg 711w\" sizes=\"auto, (max-width: 104px) 100vw, 104px\" \/><\/a><\/b><\/span><\/span><\/h3>\n<h4 style=\"margin-bottom: 0in;\"><\/h4>\n<ul>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"font-family: Candara,sans-serif;\">Sign the commitment statement at the bottom of this document and give it to a TCF Coach along with your $10 buy-in before or by Monday, June 17<sup>th<\/sup>. <\/span><\/h4>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"font-family: Candara,sans-serif;\">Complete Performance Partner WOD 1 for the challenge on or before Monday, June 17<sup>th<\/sup> and complete Performance Partner WOD 2 on or before Sunday, July 28<sup>th<\/sup>.<\/span><\/h4>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"font-family: Candara,sans-serif;\">Weigh-in and have body fat calculation done on or before Monday, June 17<sup>th<\/sup> and again on or before Sunday, July 28<sup>th<\/sup>. We will use the 3 site method and calipers to calculate body fat percentage.<\/span><\/h4>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"font-family: Candara,sans-serif;\">Before shots must be completed before or by Monday, June 17<sup>th<\/sup> and after shots completed before or by Sunday, July 28<sup>th<\/sup>. 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 TCF. If you must take pictures at home, please take a front view, a back view, as wells as views of both sides against a solid background.<\/span><\/h4>\n<\/li>\n<\/ul>\n<h3 style=\"margin-bottom: 0in;\"><span style=\"text-decoration: underline;\"><span style=\"font-family: Candara,sans-serif;\"><b>Scoring<\/b><\/span><\/span><\/h3>\n<ul>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"font-family: Candara,sans-serif;\">10 points for before and after photos<\/span><\/h4>\n<h3 style=\"margin-bottom: 0in;\"><span style=\"text-decoration: underline;\"><span style=\"font-family: Candara,sans-serif;\"><b><a href=\"http:\/\/www.thomasvillecrossfit.com\/wp-content\/uploads\/2013\/06\/pot-roast.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-1623 alignright\" alt=\"pot roast\" src=\"http:\/\/www.thomasvillecrossfit.com\/wp-content\/uploads\/2013\/06\/pot-roast-300x254.jpg\" width=\"245\" height=\"207\" srcset=\"https:\/\/test.thomasvillecrossfit.com\/test\/wp-content\/uploads\/2013\/06\/pot-roast-300x254.jpg 300w, https:\/\/test.thomasvillecrossfit.com\/test\/wp-content\/uploads\/2013\/06\/pot-roast-1024x869.jpg 1024w, https:\/\/test.thomasvillecrossfit.com\/test\/wp-content\/uploads\/2013\/06\/pot-roast.jpg 1936w\" sizes=\"auto, (max-width: 245px) 100vw, 245px\" \/><\/a><\/b><\/span><\/span><\/h3>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"font-family: Candara,sans-serif;\">10 points for general body fat % improvement<\/span><\/h4>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"font-family: Candara,sans-serif;\">10 points for most body fat % improvement<\/span><\/h4>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"font-family: Candara,sans-serif;\">5 points per day for meeting your Zone block requirement for each day; deductions are made from your 8 point<\/span><span style=\"font-family: Candara,sans-serif;\">max per day based on how many blocks you under or over-exceeded your block requirement. Ex: If my Zone allowance is 15 blocks per day and I eat 17 blocks, then 2 points are deducted from my score (or if I eat 13 blocks, 2 points are deducted). The lowest score you can get per day is 0 (zero).<\/span><\/h4>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"font-family: Candara,sans-serif;\">1 point per day that you get at least 7 hours of sleep<\/span><\/h4>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"font-family: Candara,sans-serif;\">2 points per day that you complete a WOD; max 10 points per week<\/span><\/h4>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"font-family: Candara,sans-serif;\">10 points for general WOD improvement<\/span><\/h4>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"font-family: Candara,sans-serif;\">10 bonus points for top WOD improvement<\/span><\/h4>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"font-family: Candara,sans-serif;\">10 bonus points for best behavioral improvement; determined by coaches<\/span><\/h4>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"font-family: Candara,sans-serif;\">The team with the highest points will be determined the winner. <\/span><\/h4>\n<\/li>\n<\/ul>\n<h3 style=\"margin-bottom: 0in;\"><span style=\"text-decoration: underline;\"><span style=\"font-family: Candara,sans-serif;\"><b>Downloads<\/b><\/span><\/span><\/h3>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<ul>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"text-decoration: underline;\"><span style=\"font-family: Candara,sans-serif;\"><a href=\"http:\/\/www.thomasvillecrossfit.com\/wp-content\/uploads\/2013\/06\/Zone-Commitment-Statement.pdf\">Zone Commitment Statement<\/a><br \/>\n<\/span><\/span><\/h4>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"text-decoration: underline;\"><span style=\"font-family: Candara,sans-serif;\"><a href=\"http:\/\/www.thomasvillecrossfit.com\/wp-content\/uploads\/2013\/06\/TCF-Zone-Log.pdf\">TCF Zone Log<\/a><br \/>\n<\/span><\/span><\/h4>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"text-decoration: underline;\"><span style=\"font-family: Candara,sans-serif;\"><a href=\"http:\/\/www.thomasvillecrossfit.com\/wp-content\/uploads\/2013\/06\/Zone-Log-Sample.pdf\">Zone Log Sample<\/a><\/span><\/span><\/h4>\n<h3 style=\"margin-bottom: 0in;\"><span style=\"text-decoration: underline;\"><span style=\"font-family: Candara,sans-serif;\"><b><a href=\"http:\/\/www.thomasvillecrossfit.com\/wp-content\/uploads\/2013\/06\/mousse.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-1621 alignright\" alt=\"mousse\" src=\"http:\/\/www.thomasvillecrossfit.com\/wp-content\/uploads\/2013\/06\/mousse-300x223.jpg\" width=\"253\" height=\"188\" srcset=\"https:\/\/test.thomasvillecrossfit.com\/test\/wp-content\/uploads\/2013\/06\/mousse-300x223.jpg 300w, https:\/\/test.thomasvillecrossfit.com\/test\/wp-content\/uploads\/2013\/06\/mousse-1024x763.jpg 1024w\" sizes=\"auto, (max-width: 253px) 100vw, 253px\" \/><\/a><\/b><\/span><\/span><\/h3>\n<\/li>\n<\/ul>\n<h3 style=\"margin-bottom: 0in;\"><span style=\"text-decoration: underline;\"><span style=\"font-family: Candara,sans-serif;\"><b>Resources<\/b><\/span><\/span><\/h3>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<ul>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"font-family: Candara,sans-serif;\">CF Journal &#8211; Zone Outline (handouts available in the gym)<\/span><\/h4>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"text-decoration: underline;\"><span style=\"font-family: Candara,sans-serif;\"><a href=\"http:\/\/www.youtube.com\/watch?v=qqgOpgpdAAA&amp;feature=g-all-u\">Video &#8211; CrossFit &#8211; Preppin&#8217; for the Week Part 1<\/a><br \/>\n<\/span><\/span><\/h4>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"text-decoration: underline;\"><span style=\"font-family: Candara,sans-serif;\"><a href=\"http:\/\/www.youtube.com\/watch?v=44--YUh47Ls&amp;feature=g-all-u\">Video &#8211; CrossFit &#8211; Preppin&#8217; for the Week Part 2<\/a><\/span><\/span><\/h4>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"text-decoration: underline;\"><span style=\"font-family: Candara,sans-serif;\"><a href=\"http:\/\/www.zonediet.com\/zone-classic-recipes\">Zone Classic Recipes<\/a><\/span><\/span><\/h4>\n<h3 style=\"margin-bottom: 0in;\"><\/h3>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"text-decoration: underline;\"><span style=\"font-family: Candara,sans-serif;\"><a href=\"https:\/\/www.formulazone.com\/Recipes.asp?RK=Recipe&amp;CID=1&amp;OC=COF&amp;st=adv\">Formula Zone<\/a><br \/>\n<\/span><\/span><\/h4>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"text-decoration: underline;\"><span style=\"font-family: Candara,sans-serif;\"><a href=\"http:\/\/ndb.nal.usda.gov\/ndb\/search\/list\">Nutrition Content Database<\/a><br \/>\n<\/span><\/span><\/h4>\n<\/li>\n<li>\n<h4 style=\"margin-bottom: 0in;\"><span style=\"text-decoration: underline;\"><span style=\"font-family: Candara,sans-serif;\"><a href=\"http:\/\/www.fitday.com\/\">FitDay.com<\/a><\/span><\/span><\/h4>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u00a0TCF Zone Nutrition Challenge &nbsp; Welcome to Thomasville CrossFit&#8217;s Zone Nutrition Challenge! Over the next 6 weeks, you will learn to manage your nutrition, rest, and training frequency for your specific body size and training needs. We will teach you about nutrient balance and how to implement the simple block system used by the Zone&hellip;&nbsp;<a href=\"https:\/\/test.thomasvillecrossfit.com\/test\/2013\/06\/03\/tcf-zone-nutrition-challenge\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">TCF Zone Nutrition Challenge<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":1616,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[28,6,7],"tags":[38,140,41,56,126,43,54,8,15,127,67,34,29,36,37,125,124],"class_list":["post-1571","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-crossfit","category-nutrition","category-training","tag-athlete","tag-crossfit","tag-crossfit-affiliate","tag-crossfit-thomasville","tag-crossfit-zone-diet","tag-diet","tag-dinner","tag-gym","tag-nutrition-2","tag-nutrition-challenge","tag-partner-wod","tag-personal-trainer","tag-thomasville-crossfit","tag-thomasville-georgia","tag-training-2","tag-zone-challenge","tag-zone-diet"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/1571","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/comments?post=1571"}],"version-history":[{"count":60,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/1571\/revisions"}],"predecessor-version":[{"id":1640,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/1571\/revisions\/1640"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media\/1616"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=1571"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=1571"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=1571"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}