What is the BCCC?
“To get what you have never had, you must do what you have never done.”
It’s true – Summer is just about over. Sure, there will be a few warm evenings and muggy days remaining, but the season of sweatshirts in the morning, crisp nights, hot coffee, and pumpkin EVERYTHING is upon us. And with our return from summer vacations, fruity drinks and weekends on the beach comes a time to eagerly look ahead to what’s to come in the Fall. Maybe you’re prepping for the Hookgrip Classic, putting in extra miles training for a fall marathon, aiming for more efficient burpees, box jumps and toes-to-bar in preparation for the CrossFit Open next February, or merely triaging the results of a relaxed summer – whatever your goal for the next few months, the food that you’re eating helps to build the foundation of your performance, your body composition, and your recovery.
OK, wonderful, but what does it all MEAN?
Three times each year, CFCC hosts a Body Composition Change Challenge (affectionately termed the BCCC – even though it’s become about much more than simply changing body composition!). We usually complete one in January, one in May, and one in September. Each BCCC lasts one month.
Of course, eating well is important throughout the year, but the purpose of this short, focused effort is for you to start to think about nutrition and performance, with an eye to whatever goal you set for yourself and to see how sometimes being EXTREMELY focused can yield some amazing results!
This isn’t just another “Paleo” Challenge where we tell you that every time you eat a cookie, you have to do 5 burpees as punishment, this is a time where we encourage you to reflect upon how you might begin to pay attention to and/or change the way you think about food and how you nourish yourself. All we ask is that you set a commitment to yourself for the duration of the Challenge, and that you FOLLOW THROUGH.
This commitment can be goal-based or habit-based – we’ll be talking about the difference between these at the Nutrition Seminar. Past examples we’ve seen have included “cook all of my food,” “train 5x per week,” “add twenty pounds to my deadlift,” “lose two inches at my waistline,” “remove gluten and dairy from my diet,” and “cut out alcohol.” Maybe you’re suffering from a health ailment that is is connected to diet and you want to explore what foods or habits may be triggering it. Maybe happy hour has gone from a monthly thing to a thrice-weekly thing and you know it’s time to reel it in. We understand that some of you work better with baby steps towards your best selves, and some may thrive on committing to habits and goals that are a bit loftier – and we’re here for whatever you want to make of your BCCC.
Of course, the more effort you put into this, the more you will inevitably get out of it. And if you’re not sure where to even begin, we’ll suggest some baseline parameters at the seminar that will help anyone move in the right direction, no matter where they’re beginning.
HOW THE BCCC IS STRUCTURED FOR FALL 2013:
- Attend the FREE nutrition seminar hosted by Meg and Greg at CFCC on Wednesday, 9/18 at 6:30PM. Whether or not you intend to participate in the BCCC, this seminar will provide you with tons of knowledge about how your nutrition, training, sleep and recovery work together to make you more or less healthy. If you just want to participate in the BCCC but can’t stay for the whole seminar, that’s fine! We’ll be discussing the format of the BCCC before we go into everything else, so you’re welcome to leave early if you need to. If you’d like to attend, please sign up on Mindbody so we can ensure we have enough materials to distribute (PS – if you’re a 3x/week member and are getting a message that Mindbody is counting this as one of your classes, just un-register yourself and email me that you’re coming instead. We think we fixed this bug, but just in case…)
- Measure your “before” benchmarks (photos, measurements, performance). If you’re ready to participate, simply show up at one of the four available times Greg and Meg will be taking “before” measurements and photos. These times are as follows: Monday, 9/23 7-9am (Meg); Tuesday, 9/24 3:30-6:30PM (Greg); Wednesday, 9/25 7-9AM (Meg); Wednesday, 9/25 4:30-7:30pm (Greg). No need to RSVP, just show up at the time that’s most convenient for you and be prepared to write down your goals for this time around. If you absolutely cannot make any of these times, please email firstname.lastname@example.org to schedule another time to come in – but the more we can keep everyone to these posted time slots, the more smoothly things will go. Please bring your $20 buy-in (cash or check is fine). Please be prepared to have photos taken (don’t fret too much about this part!) Bathing suits are fine but not necessary, ideally we’d see men in workout shorts and women in a sports bra and workout shorts or leggings. The performance benchmark will, once again, be AMRAP burpees in three minutes and will be programmed into the regular WOD as a cashout throughout this first week. Keep an eye on the blog for details!
- YOUR BCCC officially kicks off when you get your BEFORE measurements and burpee test finished!
- ACCOUNTABILITY: The more public you make your own habits, the more likely you are to stick to them (hint – we LOVE seeing your BCCC blogs/tumblrs/instagrams/tweets). This is a great time to lean on the community at CFCC (in my opinion, a PRICELESS resource). Let your friends and fellow athletes keep you accountable. Additionally, you can check in on the CFCC Eats Facebook Group, which is one of my favorite resources EVER for sharing recipes, great food shopping sources, and getting all of your questions answered by Meg and Greg.
- On Tuesday, 10/1 and Tuesday, 10/15 at 7:30 we’ll host a group Q&A right here at the gym where you can come and ask any questions about your own personal BCCC journey. Each Q&A will also feature a “mini-seminar” during which we’ll cover some topics that are crucial to optimal health and performance (but that would have made the big nutrition seminar go on for too long) – we’ll be taking requests for topics to cover from all of you, so if you have any suggestions please email us!
- NEW ONE ON ONE OPTION FOR SEPTEMBER 2013! LIMITED SPACE AVAILABLE. For $125, you’ll “buy-in” to the BCCC AND receive a weekly 25 minute check-in session (four total – one for each week of the BCCC, they won’t carry over!) in which your food/activity/sleep log will be reviewed and assessed by Meg or Greg. If you’re interested in taking advantage of this option this time around, email the coach you’d prefer to work with (email@example.com or firstname.lastname@example.org). We are each accepting only ten clients for this special rate in order to keep it sustainable and ensure quality, personal attention to each person we work with, so contact us soon as spots will be scheduled on a first come first served basis.
- If you don’t need a full series of 4 check-ins during the BCCC but want to schedule a single session, we’re discounting those at $50/per. Email email@example.com or firstname.lastname@example.org to inquire about availability.
- AFTER MEASUREMENTS/PERFORMANCE RETEST will be held the week of 10/21. After pics/measurements will take place at the following times:
Monday, 10/21 7-9am (Meg)Tuesday 10/22 4:30-6:30pm, 7:30-8pm (Greg)Wednesday 10/23 7-9am (Meg), 5-7:30pm (Greg)
- Keep an eye on the CFCC blog and around the gym for fun activities that will take place during the BCCC.
- Two overall winners (male and female) and two runners-up (male and female) will take home cash prizes! They’ll be chosen by the CFCC staff by looking closely at a) progress made towards the goal you set for yourself – be it leaning out or adding 20 pounds to your back squat or improving a health symptom, b) adherence to the commitments you made in the beginning of the challenge, c) demonstrated improvement in the performance benchmark and c) overall commitment to the “spirit of the challenge” – that is, support of your fellow athletes and demonstrating a genuine interest in participating as a member of the community.
If you have any questions about the BCCC, email email@example.com.