More than a Box
SOF V Resiliency
2018 Health Challenge
DDC Coaches
Schedule and Pricing

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 per day.  

Try to drink half of your body weight in ounces of water each day. 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, walking, etc. 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 grow.  

Semper Fi and Namaste,  

Devil Dogg Staff