Meditation We suggest a morning and an evening ritual
Morning rituals should include a meditation to start your
day (we suggest 3 to 5 minutes of visualization, box breathing, guided
meditation, etc.) and drinking a glass of water.
Evening rituals will include anything from 5 to 30 minutes
of self. Self-care can be anything that speaks to you including a cup of tea,
journaling, reading, more meditation, yoga, a bath, etc.
You will receive a point for your morning ritual and your
evening ritual. Possibility of 2 points
Try to drink half of your body weight in ounces of water
You will receive a point for drinking enough water.
We suggest following the 80/ 20 rule. 80 percent of the time
eating clean and 20 percent of the time being more lenient.
We also encourage clean eating: meats, veggies, fruits,
nuts, and seeds. Shop the outer perimeter of the grocery store and try to eat
food without labels or a list of ingredients.
Track everything that you eat, how you eat it (are you
sitting at your kitchen table with a full plate of food or eating a granola bar
in the car on the way to work?), and your thoughts while you are eating (are
they positive, negative, or neutral?)
You will receive a point for each day that you log your
food- regardless of what it is that you eat.
We get stronger through sleep and rest. This is very important in our overall
training. You will receive a point for
getting at least 6 hours of sleep per night.
We suggest working out a minimum of three times a week, but
no more than 6 time per week. Workouts include, CrossFit, lifting, yoga,
You can receive up to six points per week for fitness.
Our workout that we will use to measure fitness is our Devil
Dogg Baseline. You will complete this workout at the beginning and the end of
our challenge- the improvements in your score will be used as a tie breaker in
the event of a tie in points.
Devil Dogg Baseline 2 minutes of burpees
2 minutes of squats
2 minutes of sit-ups
Max Effort Unbroken pull-ups
800 meter run
This challenge is to start building more positive
behaviors. We are deliberately focusing
on the positive. If you are struggling
or start to lose focus, please reach out to a Coach, yoga instructor, or a
fellow member of the Devil Dogg CrossFit Community. We are all here to support each other and