Makers Challenge

Brittany Malone • May 2, 2019

It is time for our first MAKERS CHALLENGE!

This will be a 5-week challenge. It starts officially May 27th and ends July 1st. Right in time for the 4th of July.

The main purpose of the challenge is to bring attention and create consistency in all three areas of wellness: nutrition, exercise, and sleep.

Here is what you will be given:

  1. Block Plan individualized to you
  2. Food List
  3. Accountability Google Spreadsheet (Point System)
  4. Pre and Post hydrostatic dunk
  5. Check Ins

Block Plan and Food List

No macros here!

Instead, we will be using a block system. The block system allows you to learn the amounts you need for your body, while not going so deep as tracking each gram of food.

This is NOT a template. Your block prescription will be individualized to you and your goals. You will also be given a food list.

Here is an example of what the Block Plan and food list look like.

 

Accountability Spreadsheet

Though nutrition is important for health progress, it is much more powerful when paired with exercise and nutrition.

Because of this, we will also be tracking your exercise and sleep.

The prescription will be 4x a week of exercise and 7+ hours of sleep. Consistency of these three will be considered when determining the winner of the challenge.

Hydrostatic Dunk

Unbiased data is needed to get a real idea if what we are doing is working. Because of this, participants will be required to partake in a hydrostatic body fat dunk pre and post challenge.

Why are we using body fat testing and not just the scale?

The number on the scale is irrelevant to health and does not give us the whole picture of health. What is relevant is how much body fat and lean muscle mass you have.

The amount of body fat someone should have on them is relative. However, 10-20% for men and 18-28% is considered healthy. This does vary from person to person.

WE WANT TO FOCUS ON LEAN BODY MASS.

  • The more lean body mass you have on you the higher your Basal Metabolic Rate. This means the more LBM you have the more calories your body can burn while at rest.
  • Research from UCLA Medicine found that every 10% increase in skeletal muscle mass, there was an 11% decrease in insulin resistance. Therefore, having muscles helps prevent diabetes.
  • Having muscles can help us recover from serious injuries or illness. Our body needs protein to recover. In the case that we do not consume enough protein, our body can protect itself by using our muscles for recovery.
  • It can protect us from falls and fractures.

The initial dunk will take place on May 20th at Makers CrossFit. Time slots will be reserved  through NorCal Fitness Wave. Link to that will be provided later.

The dunk is $80 which will be considered in the price of the challenge.

Check-Ins

There will be check-ins week 1, week 3, and week 5 via email. Week 1 will focus on any questions and planning. Week 3 will be for accountability and to assess if any adjustments are needed. Week 5 will go over where to go from there.

Price for Makers Challenge:

$150 (this includes the dunk)

There is only 15 spots for the challenge.

To save your spot follow the link below!

Have a question?

Email us info@makers-crossfit.com

The post Makers Challenge appeared first on Makers CrossFit.

2025 Makers Intramural Open

By Brittany Malone • February 11, 2025
Welcome to the Battle of the Classes (AM versus PM)!!! In our 3-week event, performance isn’t the front runner (though we want you to give it your all). We will reward participation. Did you do the workout? ✓ 
Did you do it at Makers CF? ✓✓ 
Did you join in on the fun? ✓✓✓ Our main priorities is helping you push to a new level and having a good time doing it TOGETHER. BREAKDOWN: * The gym will be split into two teams: AM vs. PM. NOONERS may pick which team they want to represent. * Earn your team points through participation. * There will be weekly themes! See details below * Each week for three weeks the workout will be announced by CrossFit every Thursday @ 12:00pm. * Give the open workouts your best shot during Friday 's class workout. We will also have sign ups to do the open workouts Saturdays at 9am for those who cannot make Friday. * Workout scores and open points must be submitted by Monday at 5:00pm.
 REGISTRATION: * 2025 CrossFit Open - CLICK HERE to register and check your rank worldwide. * 2025 Makers CF Intramural Open - Sign up on Makers whiteboard * You do not need to sign up for the CF CrossFit Games Open to participate in the Makers Intramural Open. * Order your Makers CF Open shirt on the whiteboard at the gym ($30) Pre order closes Feb 19th THE POINTS: + 2 Points - Completing the Open workout at Makers 
 +1 Point - Completing the Open workout somewhere other than Makers CF + 1 Point - Top male and female in RX and Scaled 
(regardless of age group) +2 Points - Referring a friend on our friend referral sign up sheet at Makers (Limited to 1 friend a week or 6 points total) +1 Point - PR City: for each personal record completed such as weight or new skill.
 +1 Point - Team Spirit: dressed up for the week’s theme (See below) THE DATES: * Workout: CF 25.1: Feb. 28th * Theme: Twin Day * Workout CF 25.2: Mar. 7th * Theme: Wigs, Tutu, and High Socks * Workout CF 25.3: Mar. 14th * Theme: Makers 2025 Open Shirt THE DETAILS: * To obtain credit, you MUST add your score in Wodify.
 JUDGING: * Want to earn $10 off a shirt? Pass the CrossFit Judges Course and email (info@makers-crossfit.com) us your certificate of completion. Judges course HERE * You DO NOT need a certified judge if you are doing the Makers Intramural Open only. * You DO need a judge if you are registered for the CrossFit Open. * Scoring cards and movement standards will be provided to everyone during the competition.
 AFTER PARTY: * Join us March 15th in celebrating the completion of the open at Makers CrossFit for a brunch potluck . * Potluck sign up at on the gym whiteboard
Two men are squatting on the floor in a gym.

Murph: Should I scale?

By Brittany Malone • April 27, 2024
Murph is the most iconic Hero WOD performed all over the world on Memorial Day in memory and honor of those who paid the ultimate sacrifice. As we perform this workout we keep that in the back of our minds and push ourselves physically and mentally.  BUT THERE IS A WAY TO BE SMART ABOUT […] The post Murph: Should I scale? appeared first on Makers CrossFit.

Help, I need legging recommendations!

By Brittany Malone • April 22, 2024
This one is a little more geared towards the ladies of the gym, but it is a legit question. What legging are the best for CrossFit? With all the deadlifting, squatting, and running we do, I get it! We ain’t got time in the middle of a workout to wonder if the person behind us […] The post Help, I need legging recommendations! appeared first on Makers CrossFit.
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