Accountability Chart 1.0
This Accountability Chart has been designed to offer aspiring athletes an opportunity to begin tracking some important variables to ensure steady progression in training. The duration, 30 days, is not too long as to lose motivation but long enough to see trends in nutrition, sleep, alcohol consumption, training frequency and it’s impact on performance.
The goal: to achieve 80% adherence on all factors. That’s 24 days of training, sticking to your diet, abstaining from alcohol and sleeping at least 8 hours a night.
Once you achieve this on all 4 segments you can move on to Accountability Chart 2.0 which increases in detail for nutrition as described below:
Link to downloadable PDF – Accountability Chart1.0
Accountability Chart 2.0
The new accountability chart layers on another level of complexity for those who have successfully completed the first chart at 80% compliance or more. In this version we ask that you adhere to CrossFit’s recommendation of a protein intake of 2g of protein per kg of ‘lean’ body weight per day in order to maintain lean mass and provide adequate protein for building and repairing muscle.
For Instance a large male athlete weighing 90kg with a body fat percentage of 22% would do the following maths:
Lean mass = Total Body Mass – Fat Mass
Lean Mass = 90kg – 22% of 90kg
Fat mass = 90x .22 = 19.8kg
Lean Mass = 90 – 19.8 = 70.2kg
CrossFit’s protein prescription for this athlete is therefore 140g of protein per day (70.2 x 2)
NB: A woman should not seek to decrease body fat % below 15% without accepting that serious risk to health may ensue.
Link to downloadable PDF – Accountability Chart2.0