Workout and blog of the day

KNOWLEDGE BLOG

  • Knowledge Blog

    YOU SHOULD DO THE WINTER CHALLENGE BECAUSE….

    The annual Winter Challenge kicks off next week. It’s one of our favourite challenges because it generally seems more challenging to maintain healthy habits through winter and because of the cook-off. Aside from summer bodies being built in winter, here are five reasons you should register.

    • Develop healthy eating habits
      The challenge has three nutrition levels with different YES/NO foods. You learn which foods are better for both health and performance, the changes you make are sustainable even after the challenge, and it works for both muscle building and fat loss.
    • Exercise consistently through the challenging cold of winter
      On the challenge you earn points for staying active. While the points are merely a method of tracking your participating and incentivising you, it encourages you to think about your activity levels. It’s easy to pull the blankets over and sleep in or head home to the couch in the evenings, but knowing you have a team of mates getting up to stay fit and healthy motivates you to keep going too!
    • Edge closer to your goals
      Whether you’re looking to gain muscle, lose weight, or tone up, the challenge will nudge you closer to those goals. More importantly, the challenge is like a reset button. We reset your metabolism and get a clearer idea of what works or not for, providing a benchmark for more guided changes after the challenge.
    • Accountability
      Knowing that you’ll be getting measured and testing your fitness at the start so that we can reassess at the end drives you to adhere to the challenge guidelines. When it gets a bit challenging, you have a community of other people doing the challenge too, many of whom who’ve completed a challenge before. And there’s nothing like having to log your progress daily to keep you going!
    • Get the diet support you need
      You receive a list of YES/NO foods. You’re also going to receive a 1-week meal template at the start and halfway through. Each 1-week template has templates for breakfast, lunch, dinner and two snacks a day. On top of that, the meal plans show the correct food (macro) quantities for your body and activity levels. Early on in the challenge we also hold a team cook-off which is done to show you just how easy it is to eat healthy while eating tasty food.
      You also gain access to live chats and forums where daily questions and more in depth topics are covered, along with weekly lifestyle challenges that give you the tools you need to develop a healthy lifestyle above just food and exercise.

    Still on the fence? These are some of the results we’ve seen in previous challenge participants:

    • An average weight loss of 3kg
    • An average of 4.5cms lost around the waist
    • A 2.5% drop in body fat while gaining muscle
    • A 10% improvement in performance

    And that’s just over six weeks! Stick to the challenge guidelines 80% of the time after the challenge, and you can expect to see similar results every six weeks – a new you!

    As a bonus, a stipend of the funds earned from the challenge go through to the LunchBox Fund, a non-profit organisation who provide daily meals for orphaned and at-risk school children in township and rural areas of South Africa.

    To get signed up, head over to http://www.kitchnbox.com/Registration/SignUpForChallenge or login to your existing KitchnBox account. Check your emails for a message that came out last week with the itinerary, and keep an eye on your email and our media platforms for more updates.

  • WOD Blog | Workout of the day

    TUESDAY 17-10-2017

    HAPPY BIRTHDAY TO MICO LABUSCHAGNE!

    CROSSFIT

    A. CONDITIONING

    Kitchn Box Summer Lifestyle Challenge Fitness Test.

    7 rounds for time of:
    12 wall balls (L1: 7/5kg; L2: 10/7kg; 3m target)
    12 burpees

    *13 minute cap
    (1 sec is added to the time cap for each incomplete rep)

    B. ACCESSORY

    Complete as many rounds as possible in 12 minutes of:
    Single-arm dumbbell overhead lunges, 12 steps (L1: 15/10; L2: 20/15kg)
    Run 120m
    Weighted sit-ups, 12 reps (L1: 15/10; L2: 20/15kg)

    GI JOZI

    A. CONDITIONING

    For time:
    100 double unders/200 singles
    80 sit ups
    60 KB swings
    40 wall balls
    20 Renegade rows (with push up)

    *Run 300m between movements

    B. MIDLINE

    Alternating Tabata with a buddy: 16 rounds total.
    Patty cake Plank
    Leg Circles