Challenge by: CrossFit Kenmore
Summer Nutrition Challenge 2023

Let's kick off summer on the right foot! On June 5th, the Summer Nutrition Challenge will begin. This will be an 8-week challenge with the goal of developing lifelong healthy habits. Our focus is on progress, not perfection. There are rules and guidelines to help you stay on track and get the best results you can, but it's ok to miss a couple of points here and there.

We will be using the Wodify Rise app to track your daily 4 lifestyle components (Nutrition, Sleep, Water, and Mobility) and a bonus Exercise component. At the start and end of the challenge you will get an InBody scan which provides you with a body composition analysis and you will complete a benchmark workout. There's a possible 11 points you can earn each day:

  • Nutrition: (0, 3, or 5 points) For this challenge, we are asking you to work towards building lifelong healthy nutrition habits by following the Lifestyle compliant and non-compliant food lists. You will begin each day with 5 points for perfect nutrition adherence, you get 3 points if you have at most two non-compliant foods, and 0 points if you have three or more non-compliant foods.

  • Sleep: (0 or 1 point) Your goal is a minimum of 7 hours per night. You will get 1 point for at least 7 hours of sleep per night and no points if you get less than 7 hours.

  • Water: (0 or 1 point) Hydrate with 1/3 of your body weight in ounces of water each day. Other beverages from the compliant foods list do not count towards this goal. 1 point for reaching your goal. No points if you fall short of your goal.

  • Mobility: (0, 3, or 5 points) Accumulate 10 minutes of mobilization each day. Mobilizing means taking an action that increases your range of motion in a muscle or joint. This includes dynamic and static stretching, yoga, and lacrosse ball/foam rolling. You may count mobilization done at the end of class towards the 10 minutes. 5 points for spending at least 10 minutes mobilizing, 3 points for 5 minutes, 0 points for less than 5 minutes.

  • Exercise: (Bonus point) We have created a pull-up progression program where you can earn an extra point each day for completing the exercise of the day that will help you reach your pull-up goals.

The challenge cost is $100+taxes and includes: 2 InBody scans (before and after), healthy foods guidelines and recipes, mobility exercises, pull-up progression program, weekly group check-ins on our Discord channel, and most importantly accountability and support from your community! 

At the end of the challenge, there will be a prize for the winner of each category: most improved time on the benchmark workout, and the biggest change in both Body Fat % and Muscle Mass.

If you need guidance, advice, accountability, or any other support throughout the challenge contact Tempest at

  1. What do I need to do?
    1. Download the Wodify Rise app and register for the challenge
    2. Purchase your InBody scans here
    3. Schedule a time with Coach Tempest to complete your first InBody scan
    4. Complete the Benchmark Workout
    5. Follow the Nutrition, Sleep, Water, Mobility, and Exercise guidelines listed above for 8 weeks
    6. Re-scan and re-test at the end of 8 weeks to see how you have progressed!

  2. What's an InBody scan?
    InBody scans give body composition analysis that provides a detailed breakdown of your weight in terms of muscle, fat, and water. Find out more here and what you should do to prepare: The InBody Test and InBody Test Procedures - InBody USA

  3. I don't want to do the InBody scans, but I want to work on my nutrition. Do I still need to pay?
    No, you can participate in the challenge without having the InBody scans.

  4. I missed the Benchmark Workout. Can I do something else?
    Sure! Pick any workout that you can repeat in 8 weeks to see your progress.

  5. Do I need to track my macros for this challenge?
    No, you don't have to track your macros. If you are interested in macro tracking however, it's pretty simple and it can help to keep you on track and give you a better understanding of what you're fueling your body with. Please reach out to Coach Tempest for info on how to track macros.
  6. Where do I find the pull-up accessory exercises?
    You can find the accessories at the bottom of the class programming in your Wodify app.
Mon, June 5, 2023 - Mon, July 24, 2023 UTC
CrossFit Kenmore
CFK Summer 2023 Nutrition Challenge

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