CROSSFIT REFLEX PALEO CHALLENGE – Fall 2013TRAIN HARD.EAT CLEAN.LIFE LIVE October 21 to November 18th COST – $35
OBJECTIVE: This is not a weight loss competition. While weight loss for some will be an important piece of your final result, this challenge is aimed at resetting and refueling your body with proper nutrients. This challenge is going to rid your body of the cravings for and toxins found in processed foods, sugars, and alcohol. You should all be aiming to fuel a path to a healthier, performance and result based dietary lifestyle that is sustainable and realistic. This challenge for some of you will act as the first step.
WHAT IS PALEO: The Paleo diet is all about eating foods that have not been processed. It’s about feeding your body foods that would have been available to people of the Paleolithic era. This means eating lean meats, fruits and vegetables, nuts and seeds, and healthy fat sources like olive oil and avocados. Donuts, pizza, potato chips, candy bars, McDonald’s, all of these things, which lead to obesity and heart attacks, were not available back in the “Paleo” era.
The ground rules are as follows:
▪ Eat lean meat, fish and seafood
▪ Eat TONS of vegetables
▪ Eat fruits only in limited amounts
▪ Eat nuts and seeds, avocados and healthy fats
▪ Eat SWEET potatoes only in limited amounts
▪ No processed food
▪ No refined sugar
▪ No potatoes (other than sweet)
▪ No cereals or grains
▪ No legumes (including peanuts)
▪ No dairy products
HOW THE CHALLENGE WILL WORK:
There will be awesome prizes for the top Male and Female overall winner based on the 4 categories below. There will also be an individual OVERALL winner for the Body Fat %, Performance, and Nutrition categories.
PHOTOS: All participants will be asked to take before and after photos. For men, this will be with your shirt off. For women, some sort of sports bra or top where the abdominal area can be seen. These photos will be stored away on our computer and will only be viewed by you personally at the end of the challenge.
BODY FAT: All participants will be weighed and body fat % will be calculated before and after the challenge. You will be ranked by percentage change in body fat. Body fat % will be used in conjunction with other factors that will determine the winner. **Remember, muscle weighs more than fat, so the scale may go up, but that doesn’t mean your fat % isn’t going down.
PERFORMANCE: There will be a baseline WOD at the beginning of the challenge and the same WOD will be repeated at the end of the challenge to test strength and endurance gains. The % change (if any) between the two WOD’s will be calculated into the total points for each athlete and will be used in conjunction with body fat % to determine the winner.
NUTRITION: The final component in determining the winner of the challenge is nutrition. While all components of the challenge will be weighted equally, the nutrition component will be the most important as it will play the largest role in representing change in the other categories.
There will be a spreadsheet provided to each participant where you will be able to track your daily points. Points for nutrition will be factored into each athletes total and will in conjunction with body fat % and performance score be used to determine the winner.
SCORING: You will be required to keep track of your eating on the spreadsheet provided. From this log, you will give a daily score of 0-10 based on your compliance with the Paleo Diet.
A score of TEN would represent a day of eating like a true hunter gatherer; nothing but meat, fish, eggs, veggies, fruit, nuts and seeds. It is important if you do have something off the diet that you pay attention to a serving. For example most condiments, peanut butter, etc a serving would be comprised of 2 Tablespoons, a beverage would be measured by 8oz for a serving, a slice of bread would be a serving, a grain like rice would come in 2oz to a serving, etc. Again if you are super unsure of something please ask, and if you know the serving size but are unsure of exactly what you ate, lean on the high side as most don’t realize how large the portions of food are that they eat.
1 point off for every serving of: Bacon, sausage, deli meat (bacon and other meats are okay if they are all natural uncured, example being Applegate Farms/Trader Joes), beans, hummus, peanuts (yes these are legumes), agave, maple syrup, honey, heavily salted foods (check your label, anything with over 20% of your daily intake in a serving), peas, coffee (each cup in addition to your daily allotted 2 cups) most salad dressings (store bought, get in the habit of making your own, olive oil and vinegar and mustard).
2 points off for every serving of: Dairy (milk, yogurt, cheese, butter), soy products, quinoa
3 points off for every serving of: Cereal, grains, wheat, oats, corn, tortilla chips, bread, rice, pasta, noodles.
4 points off for every serving of: Soda (diet and full sugar), juice, sports drinks, potato (sweet potatoes are OK), fried food, chicken wings (store bought, homemade, un-breaded ones are fine, baked, grilled, fried in olive oil), most restaurant appetizers, cookies, baked goods, ice cream, frozen yogurt, sweets, pancakes, ketchup, processed marinades, BBQ sauce, sugar added dried fruit, beer, wine and all alcohol drinks, pizza. Note: If you are going off the reservation, it’s important to know how many servings you are eating…for example, 1 can of soda is 1.5 servings. This means that if you drink an entire can you’d be losing 6 of your 10 points for the day.
Again this is a Paleo challenge, this means meat, veggies, fruit, nuts, and seeds. No dairy, legumes, refined sugar, or grains. You will be allowed 2 cups of coffee a day, a cup being 6oz (you may have additional cups if the coffee or tea is decaffeinated).
The rest of the Paleo diet guidelines : no grains, legumes, refined sugar, etc. By nature the Paleo diet is low in carbohydrates, high fat, and high in protein. Now we don’t want you to get too carried away with your exact macronutrient profile, but here are a couple of guidelines. Don’t worry about how much fat you are eating, contrary to what our government and most modern medicine says, it’s just 4 weeks, don’t worry about your fat intake and see what happens…with that said don’t make it a point of living off of chicken wings, prime rib, avocados, and nuts, but don’t worry about making those foods a regular part of your diet. Don’t eat too much fruit, 2 pieces a day, 3 if you’re a large person, while fruit is good and natural, it is still loaded with sugar, and no fruit juice, doesn’t matter if it is the purest stuff you can find, a glass will make up most of your carbohydrate intake for the day. Eat lots of veggies, especially leafy greens, they’re the best. Be wary of your root vegetables, sweet potatoes are great but don’t find yourself eating large portions of them every day. Try and stick to leaner cuts of meat, but again don’t worry if you eat fatty ones. Aim for 1 gram of protein per day per pound of bodyweight. Try and keep your carbohydrate intake to around 100 grams, another 50 or so if you are training more than once a day, or have a super hard workout.
BONUS POINTS: There is potential for THREE extra bonus points per day…
1. You get one extra bonus point for everyday you participate in a CrossFit workout at CrossFit Reflex. The benefits of Paleo are magnified when combined with a training program that combines constantly varied, high intensity, functional movements. Train Hard. Eat Clean. Live Life. You can receive up to 2 points a day here, if you are training twice a day 2 points are given out, this is the cap though, no more than 2 points a day for training. This does not include coming in on your own time and training, you must complete the class WOD for the day, either CrossFit or Speed Reflex (or both) to count as a bonus point. There will be a workout sheet posted at the box where you will be able to check off that you worked out for each day so you don’t forget.
2. You get one extra bonus point for every night that you sleep 8 hours or more (must be one session of sleeping).