The Kaizen Challenge
The Kaizen Challenge will run for exactly 8 weeks from this coming Monday October 26th to Monday December 21st.
The challenge provides a framework for achieving the goals that are most important to you. We have systematised the process of goal setting, testing, habit adjustment and recording in order to help you get the results you want quicker. The idea is that we all work towards our goals together for the next 8 weeks. Let’s see what we can do with 2 months!
You will need to download and print off our Goal Setting and Scoring document which you can download here.
How does it work?
First you must decide on 3 key outcomes you’d like to achieve over the next 8 weeks. The first is the macro outcome. This can be anything but should represent the outcome that is currently most important to you. For some of you it may be aesthetic (lose 5kg), for others it may be health based (decrease blood pressure) and for yet others it may be performance based (Snatch 100kg). It doesn’t matter. Just make sure this outcome is the driving force behind your training at the moment.
The next is the performance outcome. Whether your macro outcome is performance based or not, this needs to be an outcome that can be measured by a test in the gym. Chances are if your macro goal was performance based, you’ll have another one anyway. Good examples are: back squat 140kg, run a sub 7 minute mile, get a sub 6 Fran etc.
The final outcome is the skill outcome. Here we want you to select a CrossFit movement to improve on during the next 8 weeks. This could be a matter of simply ‘getting’ a movement or it could be about improving efficiency or consistency. Good examples are: get 50 unbroken double-unders, get a muscle-up, be able to snatch 60kg consistently etc.
In the Goal Setting document, there are two rows you must fill in for each outcome. A general outcome and something more specific. This is to help you with the process of creating SMART goals (specific, measurable, achievable, relevant, time-constrained). You will also notice that each goal has the deadline of 21/12/2015, the end of the Kaizen Challenge.
Here are some examples:
|Outcome||Get leaner||Increase endurance||Improve snatch consistency|
|Specific||Decrease body fat % by 5%||Take 2 minutes off my “Cripper” timeSub 25 min 5km run||Be able to snatch 10×1 at 60kg with no misses every minute on the minute|
Once you have your outcomes, you then need to think about the behaviours or daily & weekly practices that will help you achieve your goals. When thinking about obtaining goals, we want to focus on what we can control, which is our daily behaviour. We cannot ultimately control whether we reach our goal; but we can control whether we are doing the right things to get there.
There are 5 categories of behaviours that you need to think about: nutrition; exercise; practice; mobility and lifestyle / recovery. For each one, you can list up to three behavioural outcomes or practices that you aim to achieve each day or week. Let’s use the outcomes from the above example to see how this works.
|Macro – Get leaner ==> decrease body fat % by 5%Performance – Increase endurance ==> “Cripper” down by 2 mins; sub 25min 5km run
Skill – Improve snatch consistency ==> 10×1 at 60kg with no misses EMOTM
|Behaviours||Nutrition||Exercise||Practice||Mobility||Lifestyle / Recovery|
|Track food in MyFitnessPal||Go to Wednesday, Friday & Saturday class every week||20 high hang snatches with bar before every class||Overhead mob every day||Sleep 7 hours a night|
|Eat paleo||1 longer run per week||Sit in squat for 10 mins a day||5 min box breathing 3 times a week|
|Stick to macros:
150g carbs150g protein125g fat
- We are writing a separate article on nutrition and we suggest you use it to set your nutrition behaviours like in the above: one goal will be to log intake with MyFitnessPal, one will be based around the quality of the food you eat and the third will be based around total daily macronutrient intake.
- All the goals are SMART. First of all, they are all relevant to the desired outcomes. Second they are realistic. Don’t aim to do 30 minutes of snatch practice a day + 20 minutes of mobility + 15 minutes of meditation all while aiming for 9 hours sleep. Be REASONABLE! Third, they are all within the athletes control. Don’t write down things that rely on external inputs.
- Although there are 3 slots available for each category, we don’t suggest you write down 3 for each one. You need to make sure that your plan is manageable. Nutrition should probably be the only category with 3 practices. Keep it simple and don’t be overambitious. Consistency will trump complication.
- When it comes to lifestyle, we encourage you to include a sleep-based goal. I know we’ve almost bored you to tears talking about sleep. But if you want to be sexier and more athletic nothing will help as much as an extra hour’s sleep!
The Rules of the Game –
If you want to take part in the game you’ve got to do two things before October 26th.
- Request access to the Kaizen Facebook group here.
- Print out and fill in your goal setting document and upload an image of it to the FB group. Yes, you have to sign the document.
The game is pretty simple and runs as follows:
(1) Every evening, or the next morning, you must fill in your physical score-card and post to the FB group with your day’s score as well as your running total.
(2) 1 point is available for each behaviour category each day for a total of 5 points available. It doesn’t matter how many individual practices you are trying to achieve, there is 1 and only 1 point available for each category.
(3) The score is binary. Either you achieved all your behavioural goals in particular category or you didn’t. If you didn’t, it’s 0.
(4) When posting your score to the group, include your score in each category and say why you got a 0, if you did.
(5) Some of you found the daily reflection thing annoying on the Whole Life Challenge so we won’t make you do that. But you will need to post one reflection per week, at the end of the week. Just let us know how it is going. Of course, you guys are more than welcome to post more than this and you should use the group as a general medium for musings and discussions to do with the challenge.
(6) The ultimate goal is to try to get at least 85% of the total points available over the 8 weeks. This amounts to 238 points over the 56 days. It might help if you keep an eye on where you are relative to the 85% mark at the end of each week.
Get involved team! We’ve got 8 weeks before the Christmas frivolities. How much can we achieve before then?
Stay tuned for the nutrition piece…