CrossFit Challenge – Day 1

Challenge Structure


Due to the holiday season, we have skipped the 1st day (Monday) in our 1st week. Thus the first week should be like this:

Monday: Active Rest
Tuesday: Training
Wednesday: Training
Thursday: Active Rest
Friday: Training
Saturday: Training
Sunday: Active rest day

In fact it’s a good idea to skip an extra day on your first week.

For the rest of the challenge, here is what the schedule would look like (Feel free to start on a different day of the week, as long as you follow the 3 days on, 1 day off, 2 days on, 1 day off rule)

Monday: Training
Tuesday: Training
Wednesday: Training
Thursday: Active Rest
Friday: Training
Saturday: Training
Sunday: Active rest day

Training days would be a WOD (Workout of the day)  that I will be given by  CrossFIt Dawn on the day of arrival.

I am planning to carry out more mobility on the “Active rest days” or do a social sport I enjoy (e.g. rock climbing)

Food and supplements

I will be experimenting with this one. I aim to stick to some sort of paleo diet to start with. For the past 30 days, I have not had any specific diet and have not taken any supplements of any kind. This is useful as I can now tell if something has a positive or negative affect on my body and mind.

Other things worth noting

Some programs or challenges fail to address other relevant factors and activities that the participant is involved in.  This is very crucial as you will not have the same result being on a different diet, supplements, lifestyle etc. I will try to be as transparent as I can in this challenge and will include most factors that I feel will play a role in your success.

I will modify this program as I go along and will add / remove elements as I deem suitable. Things I will be experimenting with during this challenge:

  • Meditation
  • Cold / hot showers
  • Ice baths
  • Mobility
  • WOD
  • Weight Lifting
  • Paleo
  • Different supplements
  • Different sleeping patterns
  • Cycling more often
  • Etc

Day 1 Summary 


The workout for day 1 is as follows:

Part 1 – Fitness:

6-8 Barbell Shoulder Press
45 Seconds Rest
6-8 Single Leg Hip Bridges
45 Seconds Rest

Part 2 – 9 Minutes AMRAP:

3x L-seated Dumbbell  Press
6x Stationary Dips
9x Push-ups


Part 3 – 6 Minutes EMOM

Minute 1: 8-10x Ring Rows
Minute 2: 45 Seconds Plank


The Food

Water: 2L
Green tea with lemon: 4 cups
Coffee: 1 cup

6:00 – pre-workout: Banana
8:00 – post workout: protein shake
8:30 – Breakfast: 3x Large Eggs fried in coconut oil, half an avocado, handful of spinach, handful of blueberries, 10x olives
10:00 – Coffee
13:30 – Lunch – Around 150 grams of Turkey + olives + lot of greens
14:30: Snack : Handful of blueberries
19:30 – Dinner – Around 150 grams of Turkey cooked in coconut oil and turmeric +  olives + lot of greens + Sweet potatoes  all mixed in good amount of virgin olive oil.
22:00 – Protein shake (Giving this a try even though against my instincts )

Dinner - Turkey and sweet potatos

Turkey cooked in coconut oil with: Sweet potato , salad, turmeric, olives, olive oil


Protein shake
Vitamin D
BCAA (600mg)

I am planning to introduce other supplements slowly





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