Challenge by: Back Alley Coaches
2019 Reboot Challenge!

Let’s start 2019 with a little REBOOT! This 4 week challenge will incorporate nutrition and workouts to get us back on the right track. We will also be performing weekly benchmark workouts to measure our progress. We will again use Wodify Rise which is an interactive app that allows us to track & monitor our progress as well as help and encourage each other on the way! 

The REBOOT will start January 14th and finish February 15th.  We will start and end with measurements and before & after photograph (optional) 

Each day you have a chance to earn up to 19 points (nutrition, activity, hydration, and sleep) You can also earn bonus points for participating in weekly benchmark workouts which will be each Thursday's WOD.  (You can do them on your own time to still earn points) 

Nutrition: Each of us have different goals, body composition & dietary needs, so this year you can choose between a few different nutrition plans.  Keto, Paleo, Whole 30, Zone, or Macros.  You will choose which best suits you and stick with it for the duration of the challenge! We will earn points as follows- a perfect day will earn 5 points, Ok-ish with a few slips ups earns 3, FIASCO earns 0 points.  These points will be logged into your food journal on the Wodify Rise app.  

Activity: Our goal is 30 minutes of daily activity.  You will earn 5 points for a workout completed at Back Alley (CrossFit, Fitness, HIIT or CorePower).  4 points earned for 30 minutes of activity outside the gym & 0 points for no activity. Points will also be logged daily into Rise app.  

Sleep: Because of people's schedule and lifestyles, we are not setting an exact number of hours to sleep.  We are having you set your sleep goal at the beginning of the challenge and asking you to stick to it.  7.5-8 hours is a good rule of thumb. 3 points for hitting your sleep goal, 0 for not.  

Hydration: Our hydration goal is 64-100 ounces of water daily. Set your goal before the challenge begins. 3 points for hitting your hydration goal, 0 for not. 

Mobility: Spend at least 10 minutes a day working through exercises that focus on mobility.  3 points for completing 10 minutes, 0 if not.  

How to sign up: Use this page to sign up for the challenge. If you already have a Wodify account, use the same username and password.  This way it will automatically have your information.  After signing up, you will need to download the Wodify Rise App.  

Apple: https://itunes.apple.com/us/app/wodify-rise/id1327914572?mt=8
Google Play: https://play.google.com/store/apps/details?id=com.wodify.prod.WodifyRise&hl=en

Once again, use your wodify log-in information and the challenge will automatically be synced to the app!  Once the Challenge starts on the 14th, you can access your daily tasks, log your points, and communicate with others who are participating in the challenge!  

Please email katy@backalleycrossfit.com if you have any questions!  

#RiseToTheChallenge #WodifyRise
Mon, January 14, 2019 - Fri, February 15, 2019 Mountain Standard Time (Mexico)
Back Alley Coaches
Join us as we all RESET in 2019!

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