Challenge Rules
Participants:
This challenge is designed specifically for someone who is new to paleo/zone and/or someone who hasn’t been able to successfully incorporate it into their life yet.
Entry Fee:
$25, sign up at the gym (all fees go towards prizes)
This is not a weight loss competition. This is not another biggest loser competition. This challenge is a way to better health, performance, and a longer happier life.
What better way to see results than to go strictly by the numbers? We all like to see improvements in our performance and appearance so we will be using the following etrics as our way to measure them.
Before and After:
Photo – front, side and back view (privately taken and confidential)
Measurements – body weight, waist & hip circumference
Performance – 1 rep max deadlift, max pushups, max pull-ups, and Baseline
The Winner:
At the end of the challenge the top three male and female performers will be selected based on:
1. Before and After Photos
2. Performance Improvements – 1 rep max deadlift, max pushups/pull-ups, Baseline
3. Scoring – points from daily nutrition log
Prizes:
The top male and female winners of the Paleo/Zone Challenge will get to split the pot of money and will receive a free membership for 1 month. The top male/female will be selected by a vote from the Paleo/Zone Challenge participants out of the top 3 selected from above.
Scoring:
You will be required to keep track of your eating in a Nutrition log. From this log, you will give a daily score of 0-10 based on your compliance with the Paleo/Zone Diet. A score of TEN would represent a day of….
10 points: eating like a true hunter gatherer; nothing but meat, fish, eggs, veggies, fruit, nuts and seeds.
~ 1 point off for every serving of: Deli meats, bacon, sausage, beans, hummus, peanuts, agave, honey, salt, peas, dried fruit, most salad dressings.
~ 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, hot dogs.
~ 4 points off for every serving of: Soda, juice, sports drinks, potato, fried food, chicken wings, 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 2 servings. This means that if you drink an entire can you’d be working off of 2 points for the day.
BONUS POINTS:
There is a potential for 5 extra bonus points per day.
1. You get one extra bonus point for everyday you participate in a CrossFit workout. Max of 4 points/week The benefits of Paleo/Zone are magnified when combines with training program that combines constantly varied, high intensity, functional movements. Train Hard. Eat Clean. Live Life.
2. You get one extra bonus point for everyday you consume at least 6 grams of Fish oil. Our primary goal with this challenge is to reduce Silent Inflammation. Silent inflammation is far more insidious than classic inflammation because it is at the molecular level and may not be detected until it’s too late! Unfortunately, the typical American diet that is high in refined carbohydrate (insulin spikes) and refined vegetable oils (Omega 6 Fatty Acids) is a perfect recipe for triggering an inflammatory immune response. It doesn’t generate the pain associated with classic inflammation and therefore goes untreated for years or even decades. Virtually every type of chronic disease (heart disease, cancer, and Alzheimer’s) has a significant inflammatory component as its underlying cause. Silent Inflammation is the first sign that your body is out of balance and no longer well. You can’t feel it, but it is grinding down your heart, your brain and your immune system. Your weight and health are greatly determined by how well you control the inflammatory process.
3. You get one extra bonus point for everyday that you stretch more than 10 minutes.
4. You get one extra bonus point for every night that you sleep more than 8 hours.
5. You get one extra bonus point for everyday that you drink a half gallon (64 oz) of water.
Cheat Meal Challenges:
Have you been craving that Philly cheese steak or a slice of your favorite pizza? Complete one of these challenges and reap the rewards by earning a cheat meal. Each week there will be 3 challenges that if you accomplish will earn you a “cheat” meal. This allows you to have one meal that you can eat whatever you want. Challenge tasks will range from keeping your food/workout log updated all week to completing a physical task i.e. do 100 burpees. It is recommended that you limit your cheat meals to one day a week. So if you perform all 3 weekly challenges wait until Saturday to take a cheat day. In order to receive credit for completing a challenge you must complete it with a CrossFit trainer present.
Post Workout:
Post workout is the one time we will allow a slight deviation from Paleo. If you are unable to stomach solid foods after training a protein drink is a great alternative. For fast and complete recovery we suggest a post workout protein shake and some sweet potatoes. You should mix the protein with water (aim for 20-45 grams), and eat 3-9 ounces of sweet potatoes. If your primary goal is to decrease body fat and get leaner skip the potatoes. If you just finished “Murph”, “Eva”, “Badger” or other 30+ minute intense workouts, go higher on the starches to replace glycogen. Your performance the next day is dependent on it.
Challenge Timeline: We will start the challenge by having a kick off meeting Sunday January 30th. During this meeting we will go over the basics of the Paleo/Zone diet, explain the rules in detail, take before pictures and measurements, provide recipes, collect entry fees and answer questions.
The challenge will begin February 1st and last until April 30th. At that point we will take after measurements/photos and declare the winners!
