Date

Day of
the
Week

Daily
Score

11/30/2015

Mon

12/1/2015

Tue

12/2/2015

Wed

12/3/2015

Thur

12/4/2015

Fri

12/5/2015

Sat

12/6/2015

Sun

12/7/2015

Mon

12/8/2015

Tue

12/9/2015

Wed

12/10/2015

Thur

12/11/2015

Fri

12/12/2015

Sat

12/13/2015

Sun

12/14/2015

Mon

12/15/2015

Tue

12/16/2015

Wed

12/17/2015

Thur

12/18/2015

Fri

12/19/2015

Sat

12/20/2015

Sun

12/21/2015

Mon

12/22/2015

Tue

12/23/2015

Wed

12/24/2015

Thur

12/25/2015

Fri

12/26/2015

Sat

12/27/2015

Sun

12/28/2015

Mon

12/29/2015

Tue

12/30/2015

Wed

12/31/2015

Thur

1/1/2016
1/2/2016
1/3/2016

Fri
Sat
Sun

0
0
0

Pushups

Pullups

Legups

Run

Bike

Swim

Enter total
reps

Enter total
rows plus 2 x
total pull ups

Enter total
reps

Enter total
miles

Enter total
miles

Enter total
yards

150

50

0.4

Low
Intensity
Enter total
minutes
Enter total
(minimun
minutes
15 to
score)
15
5
Core

Wildcard
Enter total
(max 4 per
day)
500

High
Inntensity
Challenges
Bonus
Keep track number of
Enter 1 or
Enter total
challenge points
leave
number of
blank
challenge points earned each week
earned each
week
200

Challenges

Drink no soft
Eat 3 servings of Try a
drinks or sugary
vegetables/fruits each
Each challenge is worth a drinks a day 125 today 100 pts
pts
different amount of points
put them in the challenge
coumn
125
100

new sport
Eat a fruit and
hour is 80 vegetable every
pts
day 50 pts

80

50

Cook
Order a low
something
Drink 6 cups Sleep 7 hours Eat a healthy
calorie option
yourself for
No dessert for
50pts, 8
of water
breakfast 125
at a
scratch
istead
a day 50 pts
hours 100
today 50 pts
pts
restaurant 80
of
buying
it
pts, 9 hours
pts
150 pts
150 pts
50
125
150
80
50

Date
11/30/2015
12/1/2015
12/2/2015
12/3/2015
12/4/2015
12/5/2015
12/6/2015
12/7/2015
12/8/2015
12/9/2015
12/10/2015
12/11/2015
12/12/2015
12/13/2015
12/14/2015
12/15/2015
12/16/2015
12/17/2015
12/18/2015
12/19/2015
12/20/2015
12/21/2015
12/22/2015
12/23/2015
12/24/2015
12/25/2015
12/26/2015
12/27/2015
12/28/2015
12/29/2015
12/30/2015
12/31/2015

1/1/2016
1/2/2016
1/3/2016

Emma
#REF!
0
0
0
0
0
0
0
510
1295
525
400
1200
1200
575
725
925
660
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

James

Andre

#REF!

145

195

455

720

580.75

515

550

500

900

1000

125

275

325

Eva
0
0
0
0
0
0
0
0
770
1285
1482
1297
1150
900
515
525
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Collin
0
0
0
0
0
0
0
0
0
275
450
225
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Person 1
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Person 2
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

***See rules email for links to specific exercise examples!

Push - 1 point per rep

This category focuses on bodyweight chest and tricep exercises. Exercises include push-ups, push-up variations,
Pull - 2 points per row, 4 points per pull-up
This category focuses on bodyweight back and bicep exercises. Exercises include hanging rows and pull-ups, pullcategory, 1 pull-up counts for 2 repetitions. So, for example, if you do 5 hanging rows, you would enter "5" in the sp
spreadsheet.
exercise ball leg curls. Every rep scores 1 point. So, for example, if you did 10 right + 10 left single leg squats, you
enter
Run - "10".
150 points per mile
Enter
total
milesper
ranmile
each day.
Bike - 50 points
Enter
biking
Swim total
- 0.4 miles
pointsofper
yardeach day.
Enter
total yards
swam
each can
day.also be counted, but not the kind where you're just stretching and breathing (if you
More rigorous
forms
of yoga
ends
with a cool
down
then adjust
accordingly...or
just would
count the
classpoints
as wildcard).
Also included
in this
category
are wildcard
events that
gainwhole
you more
under low intensity due to a long
this
category
or
wildcard,
but
not
both.
If you are doing one activity for longer than 100 minutes, you have the option of counting it as Low Intensity rather t
entire
event 60
must
be counted
asyou
either
wildcard
or low
(i.e.fast
youpace
cannot
the first
45time
minutes
as wildca
are running
second
intervals
must
complete
10 intensity
at whatever
youcount
are doing,
rest
doesn't
count
appropriate
category.
If
you
are
doing
Tabatas
(20
secs
hard
10
secs
rest),
the
total
of
the
20-second
hard
intervals
There are floating and recurring individual challenges. Floating challenges cannot be reapeated. The recurring cha
throughout
the
as motivated
tocompetition.
exercise after you got home). However, if you are not actually required to do the activity (for examp
voluntarily decide to participate), then it can be counted!

Date

Day of
the
Week

Daily
Score

11/30/2015

Mon

12/1/2015

Tue

12/2/2015

Wed

12/3/2015

Thur

12/4/2015

Fri

12/5/2015

Sat

12/6/2015

Sun

12/7/2015

Mon

12/8/2015

Tue

510

12/9/2015

Wed

1295

12/10/2015

Thur

525

12/11/2015

Fri

400

12/12/2015

Sat

1200

12/13/2015

Sun

1200

12/14/2015

Mon

575

12/15/2015

Tue

725

12/16/2015

Wed

925

12/17/2015

Thur

660

12/18/2015

Fri

12/19/2015

Sat

12/20/2015

Sun

12/21/2015

Mon

12/22/2015

Tue

12/23/2015

Wed

12/24/2015

Thur

12/25/2015

Fri

12/26/2015

Sat

12/27/2015

Sun

12/28/2015

Mon

12/29/2015

Tue

12/30/2015

Wed

12/31/2015

Thur

1/1/2016
1/2/2016
1/3/2016

Fri
Sat
Sun

0
0
0

Pushups

Pullups

Legups

Run

Bike

Swim

Enter total
reps

Enter total
rows plus 2 x
total pull ups

Enter total
reps

Enter total
miles

Enter total
miles

Enter total
yards

150

50

0.4

10
1.5

10

Core

Low
Intensity

Enter total Enter total

minutes
minutes
15

45

Wildcard
Enter total
(max 4 per
day)
500

High
Inntensity
Challenges
Bonus
Keep track number of
Enter 1 or
Enter total
challenge points
leave
number of
blank
challenge points earned each week
earned each
week
200

5
120
120
25
25
25
5

Challenges

Drink no soft
Eat 3 servings of Try a
drinks or sugary
vegetables/fruits each
Each challenge is worth a drinks a day 125 today 100 pts
pts
different amount of points
put them in the challenge
coumn
125
100

1
1
1
1
1
1
1
1
1
1

new sport
Eat a fruit and
hour is 80 vegetable every
pts
day 50 pts

80

50

Cook
Order a low
something
Drink 6 cups Sleep 7 hours Eat a healthy
calorie option
yourself for
No dessert for
50pts, 8
of water
breakfast 125
at a
scratch
istead
a day 50 pts
hours 100
today 50 pts
pts
restaurant 80
of
buying
it
pts, 9 hours
pts
150 pts
150 pts
50
125
150
80
50

1
1
1

50
150
50

1
1

150
150
50
150
150
150

1
1

1
1
1
1
1
1
1
1
1
1

1
1
1
1
1
1
1
1
1
1

Date

Day of
the
Week

Daily
Score

11/30/2015

Mon

12/1/2015

Tue

12/2/2015

Wed

12/3/2015

Thur

12/4/2015

Fri

12/5/2015

Sat

12/6/2015

Sun

12/7/2015

Mon

12/8/2015

Tue

145

12/9/2015

Wed

12/10/2015

Thur

720

12/11/2015

Fri

515

12/12/2015

Sat

500

12/13/2015

Sun

12/14/2015

Mon

12/15/2015

Tue

12/16/2015

Wed

12/17/2015

Thur

12/18/2015

Fri

12/19/2015

Sat

12/20/2015

Sun

12/21/2015

Mon

12/22/2015

Tue

12/23/2015

Wed

12/24/2015

Thur

12/25/2015

Fri

12/26/2015

Sat

12/27/2015

Sun

12/28/2015

Mon

12/29/2015

Tue

12/30/2015

Wed

12/31/2015

Thur

1/1/2016
1/2/2016
1/3/2016

Fri
Sat
Sun

0
0
0

Pushups

Pullups

Legups

Run

Bike

Swim

Enter total
reps

Enter total
rows plus 2 x
total pull ups

Enter total
reps

Enter total
miles

Enter total
miles

Enter total
yards

150

50

0.4

20
20
1

Low
Intensity
Enter total
minutes
Enter total
(minimun
minutes
15 to
score)
15
5
Core

Wildcard
Enter total
(max 4 per
day)
500

15
3
1

High
Inntensity
Challenges
Bonus
Keep track number of
Enter 1 or
Enter total
challenge points
leave
number of
blank
challenge points earned each week
earned each
week
200

Challenges

Drink no soft
Eat 3 servings of Try a
drinks or sugary
vegetables/fruits each
Each challenge is worth a drinks a day 125 today 100 pts
pts
different amount of points
put them in the challenge
coumn
125
100

new sport
Eat a fruit and
hour is 80 vegetable every
pts
day 50 pts

80

50

1
1
1

Cook
Order a low
something
Drink 6 cups Sleep 7 hours Eat a healthy
calorie option
yourself for
No dessert for
50pts, 8
of water
breakfast 125
at a
scratch
istead
a day 50 pts
hours 100
today 50 pts
pts
restaurant 80
of
buying
it
pts, 9 hours
pts
150 pts
150 pts
50
125
150
80
50

100
100

1
1

Date

Day of
the
Week

Daily
Score

11/30/2015

Mon

12/1/2015

Tue

12/2/2015

Wed

12/3/2015

Thur

12/4/2015

Fri

12/5/2015

Sat

12/6/2015

Sun

12/7/2015

Mon

12/8/2015

Tue

195

12/9/2015

Wed

455

12/10/2015

Thur

580.75

12/11/2015

Fri

550

12/12/2015

Sat

900

12/13/2015

Sun

125

12/14/2015

Mon

275

12/15/2015

Tue

325

12/16/2015

Wed

12/17/2015

Thur

12/18/2015

Fri

12/19/2015

Sat

12/20/2015

Sun

12/21/2015

Mon

12/22/2015

Tue

12/23/2015

Wed

12/24/2015

Thur

12/25/2015

Fri

12/26/2015

Sat

12/27/2015

Sun

12/28/2015

Mon

12/29/2015

Tue

12/30/2015

Wed

12/31/2015

Thur

1/1/2016
1/2/2016
1/3/2016

Fri
Sat
Sun

0
0
0

Pushups

Pullups

Legups

Run

Bike

Swim

Enter total
reps

Enter total
rows plus 2 x
total pull ups

Enter total
reps

Enter total
miles

Enter total
miles

Enter total
yards

150

50

0.4

20
1.5
30

15

AM

A
AM
EM

EA

AE
EA

V
E

Low
Intensity
Enter total
minutes
Enter total
(minimun
minutes
15 to
score)
15
5
Core

Wildcard
Enter total
(max 4 per
day)
500

High
Inntensity
Challenges
Bonus
Keep track number of
Enter 1 or
Enter total
challenge points
leave
number of
blank
challenge points earned each week
earned each
week
200

60
0.05

42
10

1
1
1

10
30

M
ME

AM
EM
MA

ME
AM
AM
AEM

ME
EAM
M
MA
EAM

MEMME MAM
MA
ME

Challenges

Drink no soft
Eat 3 servings of Try a
drinks or sugary
vegetables/fruits each
Each challenge is worth a drinks a day 125 today 100 pts
pts
different amount of points
put them in the challenge
coumn
125
100

1
1
1
1
1
1

new sport
Eat a fruit and
hour is 80 vegetable every
pts
day 50 pts

80

50

Cook
Order a low
something
Drink 6 cups Sleep 7 hours Eat a healthy
calorie option
yourself for
No dessert for
50pts, 8
of water
breakfast 125
at a
scratch
istead
a day 50 pts
hours 100
today 50 pts
pts
restaurant 80
of
buying
it
pts, 9 hours
pts
150 pts
150 pts
50
125
150
80
50

50
1

50
100
50

Date

Day of
the
Week

Daily
Score

Pushups

Pullups

Legups

Run

Bike

Swim

Enter total
reps

Enter total
rows plus 2 x
total pull ups

Enter total
reps

Enter total
miles

Enter total
miles

Enter total
yards

150

50

0.4

11/30/2015

Mon

12/1/2015

Tue

12/2/2015

Wed

12/3/2015

Thur

12/4/2015

Fri

12/5/2015

Sat

12/6/2015

Sun

12/7/2015

Mon

12/8/2015

Tue

770

12/9/2015

Wed

1285

25

35

12/10/2015

Thur

1482

10

22

12/11/2015

Fri

1297

12/12/2015

Sat

1150

15

12/13/2015

Sun

900

12/14/2015

Mon

515

12/15/2015

Tue

525

12/16/2015

Wed

12/17/2015

Thur

12/18/2015

Fri

12/19/2015

Sat

12/20/2015

Sun

12/21/2015

Mon

12/22/2015

Tue

12/23/2015

Wed

12/24/2015

Thur

12/25/2015

Fri

12/26/2015

Sat

12/27/2015

Sun

12/28/2015

Mon

12/29/2015

Tue

12/30/2015

Wed

12/31/2015

Thur

1/1/2016
1/2/2016
1/3/2016

Fri
Sat
Sun

0
0
0

20
1

10
1.6

Low
Intensity
Enter total
minutes
Enter total
(minimun
minutes
15 to
score)
15
5
Core

15

65

15

65

15

43

30
10

Wildcard
Enter total
(max 4 per
day)
500

High
Inntensity
Challenges
Bonus
Keep track number of
Enter 1 or
Enter total
challenge points
leave
number of
blank
challenge points earned each week
earned each
week
200

Challenges

Drink no soft
Eat 3 servings of Try a
drinks or sugary
vegetables/fruits each
Each challenge is worth a drinks a day 125 today 100 pts
pts
different amount of points
put them in the challenge
coumn
125
100

new sport
Eat a fruit and
hour is 80 vegetable every
pts
day 50 pts

80

50

1
1
1

1
1
1
1

1
1
1
1

Cook
Order a low
something
Drink 6 cups Sleep 7 hours Eat a healthy
calorie option
yourself for
No dessert for
50pts, 8
of water
breakfast 125
at a
scratch
istead
a day 50 pts
hours 100
today 50 pts
pts
restaurant 80
of
buying
it
pts, 9 hours
pts
150 pts
150 pts
50
125
150
80
50

1
1

50
150
50
75
150
150
200

1
1
1
1

3
1
3
3
3
3
1
1

Date

Day of
the
Week

Daily
Score

11/30/2015

Mon

12/1/2015

Tue

12/2/2015

Wed

12/3/2015

Thur

12/4/2015

Fri

12/5/2015

Sat

12/6/2015

Sun

12/7/2015

Mon

12/8/2015

Tue

12/9/2015

Wed

275

12/10/2015

Thur

450

12/11/2015

Fri

225

12/12/2015

Sat

12/13/2015

Sun

12/14/2015

Mon

12/15/2015

Tue

12/16/2015

Wed

12/17/2015

Thur

12/18/2015

Fri

12/19/2015

Sat

12/20/2015

Sun

12/21/2015

Mon

12/22/2015

Tue

12/23/2015

Wed

12/24/2015

Thur

12/25/2015

Fri

12/26/2015

Sat

12/27/2015

Sun

12/28/2015

Mon

12/29/2015

Tue

12/30/2015

Wed

12/31/2015

Thur

1/1/2016
1/2/2016
1/3/2016

Fri
Sat
Sun

0
0
0

Pushups

Pullups

Legups

Run

Bike

Swim

Enter total
reps

Enter total
rows plus 2 x
total pull ups

Enter total
reps

Enter total
miles

Enter total
miles

Enter total
yards

150

50

0.4

Strength
Low
Core, plyos Intensity
Enter total
minutes
Enter total
(minimun
minutes
15 to
score)
15
5

Wildcard
Enter total
(max 4 per
day)
500

High
Inntensity
Challenges
Bonus
Keep track number of
Enter 1 or
Enter total
challenge points
leave
number of
blank
challenge points earned each week
earned each
week
200

Challenges

Drink no soft
Eat 3 servings of Try a
drinks or sugary
vegetables/fruits each
Each challenge is worth a drinks a day 125 today 100 pts
pts
different amount of points
put them in the challenge
coumn
125
100

new sport
Eat a fruit and
hour is 80 vegetable every
pts
day 50 pts

80

50

Cook
Order a low
something
Drink 6 cups Sleep 7 hours Eat a healthy
calorie option
yourself for
No dessert for
50pts, 8
of water
breakfast 125
at a
scratch
istead
a day 50 pts
hours 100
today 50 pts
pts
restaurant 80
of
buying
it
pts, 9 hours
pts
150 pts
150 pts
50
125
150
80
50

1
1

150
150
50

1
1
1