Over 50 Dragons signed up to the ‘Dragon CrossFit Clean Living 60 Day Challenge’ that began on Sunday January 12th and ran for close to 60 days.
The DC Clean Living 60 Day Challenge wasn’t a Paleo challenge, it didn’t rely on supplementation, and it didn’t require Dragons to increase the number of training sessions they did each week. It was however, a challenge that was goal dependant for the individual and required Dragons to focus on a well balanced diet based around whole foods and fluid intake.
Throughout the challenge, Dragons continued to train in the correct manner, as well as ensuring they had an adequate amount of sleep each night. With Dragons sticking to these guidelines, changes were seen in both performance and well being, in what we believe, to be a short space of time.
The reason we opted for a 60-Day challenge, as opposed to a 30-Day challenge, was to ensure that Dragons developed a lifestyle that would become their norm. By the end of the 60 days, those taking part, felt that they had the ability to continue with the new lifestyle they had implemented throughout the challenge period. From the feedback we have received, this has certainly been the case and all the DC Coaches are really excited to see the results continue for those that participated in the challenge.
Overview of the Challenge
We began the challenge with a Testing Morning at DC.
The Dragons taking part went through an intense Testing Morning that saw each participant ‘Weigh In’, and then be tested for both Body Fat Percentage and Visceral Fat Percentage (fat around the internal organs). Pre Challenge Photographs were then taken, followed by recording their skin fold measurements using the reliable Harpenden Skinfold Calipers (they all enjoyed this greatly!!)
Once the Body Measurements were completed, Dragons then moved on to the Fitness Testing. This involved as Strength Test along with a Conditioning test.
1RM Back Squat
3 Rounds (for time)
21 KB Swings
*this was scaled, if needed.
After the Testing Morning was complete, each Dragon was assigned a DC Coach who would mentor each Dragon throughout the challenge. Dragons set goals at the outset of the challenge and were then asked by their Coach to provide a basic Food Log so that it could be assessed and given feedback on dependant of the individuals goals.
A private ‘Dragon CrossFit Clean Living 60 Day Challenge’ Facebook page was set up where Dragons and Coaches could share recipes and advice whilst also encouraging each other to stay on track throughout the 60 Days. This proved to be incredibly useful throughout the challenge for all involved.
Each Dragon was also responsible for keeping a weekly scorecard that monitored their eating, training and sleeping habits throughout the week. Dragons then awarded themselves points if certain criteria were met. The Dragons then handed their scorecards in, at the end of each week, which accumulated throughout the challenge.
Last Sunday, we then retested all participants in exactly the same manner, in which we had, at the start of the challenge. We are proud to say, that the majority managed to stay on track and complete the challenge and returned for final testing. The results from the re-tests were incredible, and a real credit to all those Dragons who took part.
In making lifestyle changes, nutrition is often the toughest change to make. We are not saying that going to the gym is easy nor is making sure we drink 2 liters of water per day, it is a challenge, but the preparation and planning that goes into eating a healthy, well balanced diet consisting of whole foods is a challenge within itself. Certainly, in the early stages of implementing change within your lifestyle it does prove tricky and can become a stumbling block. However, the majority overcame this in the early stages and went from strength to strength throughout the challenge.
The reason we opted for a 60-Day challenge as opposed to a 30 Day challenge has been explained and having spoken to a number of Dragons that took part, this has certainly been the case. All the DC Coaches are very excited and anticipate seeing further improved results in performance and well being.
Well done to all participants – you deserve a pat on the back and should be very proud of what you have all achieved!
Picking a winner for the challenge was incredibly tough for the coaches, with so many seeing huge improvements, both in performance and body composition, as well as overall lifestyle changes.
We picked the DC Clean Living 60 Day Challenge Winner based on a number of different factors.
The winner was selected based on test results in both performance and body compositions, we also compared pre and post challenge pictures.
Along with these factors, it was also important that the individual had kept a record of their scorecards throughout the challenge and finally we wanted the winner to be someone that had also helped others throughout the challenge, whether that was via the private DC Clean Living FB page by giving detailed recipes, advice and support to others throughout, as well as bringing healthy treats to WODs for others to try!
The DC Clean Living 60 Day Challenge Winner
**** Angharad Griffiths ****
Angharad AKA Hal lost 2.6kg bodyweight, reduced her Body Fat by 12.6%, lost 10.8 inches overall on her body measurements and an incredible reduction of 35.8 mm of overall skinfold measurements.
On top of this she increased her strength considerably by adding 10kg to her Back Squat and 2.5kg to her Shoulder Press, her conditioning improved also seeing Hal knock 1 min 10 seconds off her conditioning test.
Well done Hal a very worthy winner of the challenge, keep up the good work and along with every other Dragon…..keep on getting better!!!
Hal will win the following…….
3 Months Unlimited Dragon CrossFit Memebrship
3 x Personal Training Sessions with a DC Coach to work on areas of your choice (you are able to bring a friend to these sessions).
The Dragon Athlete Supplement Pack that includes -
Progenex More Mucslce
Pure Pharma Omega 3
Pure Pharma Vitamin D
Pure Pharma M3
*** WELL DONE TO ALL THOSE DRAGONS THAT TOOK PART IN THE CHALLENGE!!!! ***