The CrossFit Hyannis Winter 2014 Paleo Challenge

The CrossFit Hyannis Winter 2014 Paleo Challenge

Best Year Ever.

Monday, January 6- Thursday, February 6

This challenge is not just about dialing in your nutrition; it’s about becoming the best version of yourself.

Commit to one month and start 2014 off right.

PALEO GUIDELINES FOR CHALLENGE

1) Paleo consists of lean meats, veggies, nuts, seeds and a little fruit
2) No dried fruit
3) Protein shakes (that are low in sugar) are technically not paleo, but will be allowed in moderation for this challenge. They ideally should be consumed around WOD time.
4) Salad dressings need to be olive oil based
5) Sweet Potatoes and Squash, only 1 serving per day (preferably post WOD)
6) Little fruit means 1-2 servings per day
7) Olive oil and coconut oil are acceptable. No vegetable oil.
8) Limit alcohol consumption to 6oz of red wine or 1.5oz of tequila per day

GETTING STARTED

Everyone is on the honor system with his or her journaling and tracking. You must keep a daily food log. Your weekly log points and food journal must be turned in via email every Saturday by the end of the day. You may do a handwritten food log, use an app, or other acceptable modes- the point of the food log is for YOU to be more aware of what you are consuming. Show or e-mail food log to Katie@crossfithyannis.com

If the points or food log isn’t turned in, you won’t receive the points for that week. PLEASE DO THE MATH- your “weekly log points” is one number.

Body Weight and Waist Circumference need to be done no later than the close of business on Friday, January 10th. We will use the same mode of measurement for everyone, so it needs to be done at CrossFit Hyannis

Goal sheets must be turned in no later than the close of business on Friday, January 10th.

Benchmark WODs must be completed by the close of business on Sunday, January12th .

FOOD JOURNAL TRACKING

In your food journal you will keep a daily log of your food intake. You may either show this to Katie by the end of each week, or e-mail it to Katie@crossfithyannis.com. If you do not show your food journal to Katie you receive no points for the week. You must write down everything that you eat or drink. Yes, everything. (Again find a way that works for you- type it, photo it, use an app- just log everything you eat).

HOW DO WE ACCUMULATE POINTS?

Each person will track their own points and is responsible for turning them in. If you don’t turn them in on time- you can’t win.

1. General Scoring

4 Points = Perfect Day, no cheats…not even a morsel.
3 Points = A tiny little slip up…a little sip or little bite.
2 Points = A portion of a meal was not Paleo (i.e.- having a beer with dinner)

1 Point = A whole meal was not Paleo (i.e.- beer with dinner & pizza)

0 Points = More than a whole meal was not Paleo

Bonus Points

+1 = WOD at CrossFit Hyannis (must be done at CFHY)

+1 = Drink at least 80oz of water
+1 = At least 2.5g of fish oil

You have a possible SEVEN POINTS per day. Most of us take rest days (and you should) so we can see some people with scores that look like… 7,7,7,6, 7,7,7 6.

2. Body Composition

  • Body Weight and Waist Circumference will be taken at the beginning and end of the challenge.
  • Body Weight- At the end of one month, add 3 points for every pound lost
  • Waist Circumference: At the end of one month, add 5 points for every inch lost

    3.  Performance:

    Points earned will be based on total number of individual participants. For each of the three benchmark WODs, the person who improves the most will receive the most points. If 20 people participate, the person who improves the most will receive 40 points (Rank in top 20 x2), second most 38 points, third most 36 points, and so on. This will be the case for each benchmark WOD.

Workouts will be scaled appropriately for each athletes. Athletes will use the same weight/scaling options at the beginning and at the end when we retest the WOD.

Paleo Benchmark #1

AMRAP 10
3 Clean and Jerks (135/95)
10 Box Jumps (20/14)
20 Double Unders (60 singles, 3 singles=1 rep)

*Score is total reps.

Paleo Benchmark #2

1000m Row
60 Burpees
40 Wall Balls (20/14 to 10’)

20 Pull Ups

Paleo Benchmark #3

To be announced.

4) Goal Setting

  • At the beginning of the challenge you must submit your CFHY goal setting sheets (grab a copy at the gym or click on the link below). You automatically receive ten points if you completely fill out your sheet (not just your goals, but also what motivates you about getting them, and your game plan to achieve them). Goals will then be reviewed by a coach and tweaked if they need to be more specific or realistic. Goals must be performance related (they may not be diet related).
  • Receive five points if you hit your One Week Goal
  • Receive fifteen points if you hit your Month-Long Goal

    HOW DO I WIN?

$10 Buy in Per Person- WINNER TAKES ALL. The person with the most total amount of points at the end of the month wins.

Everyone is on the honor system with his or her journaling. Your weekly log points and food journal must be turned in person or via email every Saturday – make sure your add up your points each week. Email to Katie@crossfithyannis.com .

 

Click below for a PDF file of Challenge Rules and the Goal Setting Sheet:

CFHY Winter 2014 Paleo Challenge

CFHY Goals PDF

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