Paleo Health and Wellness Challenge
1/4/16 – 2/2/16 (benchmark retest day will be on 2/3/16 It is important that you are at the gym on the first and last day of the challenge. Link to the most current benchmark and point tracking HERE
$20. Sign up at the gym (Cash Only given to Jade or Dani)
This is not a weight loss competition, while weight loss will be a portion of your final result, this challenge is a way to better health, performance, mentally and physically and to get you to chance your lifestyle to help you live a longer, happier, healthier life.
All participants will be required to take before and after photos. For men this is will be with a shirt off, for women some sort of sports bra or something where the abdominal area can be seen. These photos will be stored away on our computer and will only be viewed at the end of the challenge. The only photos that will be displayed are those that finish top 3 in the challenge. Photos – Back and Front Double Bicep Pose
All participants will be weighed before and after the challenge. You will be ranked by percentage change in bodyweight. To keep this as accurate as possible we suggest you come in during the same class time on the first day of the event and last day of the event, and wear the same articles of clothing. Weight change will be based off of starting weight. Example: Starting weight: 200lbs Ending weight: 185lbs Net Change: 7.5%
On the first and last day of the challenge we will be doing a benchmark tests. The Benchmark will be a Met-con and will include a movement from each of the 3 disciplines used in CrossFit, Monostructural, i.e. conditioning, Gymnastics, and Weightlifting. It is important that if you scale any of the benchmarks you use the same scaling when we retest at the end of the challenge even if you no longer need that level of scaling…SO, write down what you do, too many times have we seen people go to retest and they don’t know what they used for scaling previous, write down every detail. Scoring will be based of off either workload completed or time taken to complete workload. Example: Pre Finish Time for Met-con: 10:00. Post Finish Time for Met-con: 9:00. Net Change 10.0%
New (in 2014) to our Paleo Challenge we are adding a 4th score component. You will now be scored on how often you come to the gym. In the past we’ve had people even win the Challenge, but hardly come to the gym. We are making attendance a part of the scoring now, because we not only want to see you lose weight and get healthier, but we want to see you add some lean muscle, and become better CrossFitters. You will receive 1 point for each day you come to CVCF, and 0 point if you did not come. This will be referenced/checked for the top 3 at the end of the challenge via Mindbody so make sure you sign-in to class.
The final component of the rankings will be nutrition and what you put in your body. There will be a large white board in the front lobby of the gym where you will be able to track your daily points. Ranking for the nutrition component will be based on points, whoever has the most points at the end of the 60 days will be ranked in 1st for the nutrition component. 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 coffe a day, a cup being 6oz (you may have addiontal cups if the coffee or tea is decaffienated). If you need clarification on where something fits, please ask. I know we have at least 1 vegetarian in the gym and we would like all of you who follow this lifestyle to jump in on this. For those of you who are vegetarian you will follow the paleo diet and add dairy to the diet, but not all dairy. If you are taking this road you will be allowed hard cheeses (low in lactose), milk (preferably raw), greek yogurt (none of that sugar filled fruity crap that lines the grocery store), and cottage cheese. Of course as a vegetarian you should make sure to get a good supplement of eggs, 4 or more a day. The reason for adding the dairy to paleo for vegetarians is so that you can get complete proteins from more than just eggs, most of you don’t want to eat a dozen or more eggs a day so you can supplement your protein intake with dairy based products. The rest of the paleo diet applies, 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 to carried away with your exact macronutrient profile, but here are 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 60 days, 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, 3 pieces a day, 4 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.
This being our 6th year running a Paleo Challenge we’ve seen what works and what doesn’t, the goal for most people who do this is ultimately to clean up their diet and shed some weight, usually what comes with that is also increased performance. New for 2015 you will be scored based on your daily caloric intake. We’ve see some people switch over to a Paleo diet, but not have huge success with it, frankly because they are eating too much, and generally too much fruit and sweet potato. This year you will find your daily caloric output based on the calculator here (Click “Help Me Find My Daily Caloric Needs”). The goal will be to eat within 105% of your daily total, if you eat 105% or less you’ll get 1 point, if you eat over that you get a 0. At the end of the 30 days you will be ranked by how many days you stuck to your daily caloric intake. This challenge isn’t about counting calories, but this is a good way for 30 days to give you all an idea of how much you really eat. What does a portion look like, etc. etc. For the calculator input your calories that you calculated above, adjust the slide bars so your Carbs are 25%, Protein is 35%, and Fat is 40%, then click calculate, this will then spit our the Macro nutrients in grams that you should be trying to hit each day. We highly suggest you download an app, our favorite is My Fitness Pal to keep track of your intake, this is super easy to use, you can scan barcodes and it keeps a history of everything you eat so if you’re eating the same foods often they are easy to find again. If you really want to be successful pick-up yourself a scale from Bed, Bath, and Beyond or a similar place.
You will be required to keep track of your eating in some sort of medium…computer, notebook, journal, phone, etc…you will have to log on the Google Docs spreadsheet though. 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 VT Smoke and Cure), 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.
There is a potential for 5 extra bonus points per day…
1. You get one extra bonus point for everyday you consume at least 3 grams of Fish oil (this means 3g or 3000mg of EPA and DHA. You need to pay attention to how much EPA and DHA is in your source. For example I use the cheap Costco fish oil capsules, while each capsule is 1000mg, it only has 300mg of EPA and DHA. So for me to get 3g of fish oil a day I need to take 10 of those capsules). One of our biggest goals 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! 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.
2. You get one extra bonus point for everyday that you perform mobility and stretching work for more than 20 minutes (you Yoga goers get an extra point a day for going to Yoga).
3. You get one extra bonus point for every night that you sleep 8 hours or more (must be one session of sleeping).
4. You get one bonus point for brining some sort of post workout nutrition to the gym containing 30-45g of protein nd 30-45g of carbohydrates and consuming it immediately upon completion of class. You can only get 1 point a day for this, you can’t receive 2 points for 2 post workout meals.
5. You get one bonus point for drinking 1oz of water per 2lbs of bodyweight (this has to be water, seltzer, coffee, tea, do not count towards this. If you way 200lbs you need to consumer 100oz).
Total Daily Points:
First and foremost you can’t have a negative day in points, the lowest you can get for a day is 0 points. With that being said you can lose more than 10 points. If for instance you received 4 bonus points for the day leaving you with 14 points and then ate food that would net you 20 points points off you would lose all 14 points.
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, if you are able to stomach whole foods by all means bring in a chicken breast and sweet potatoes. 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 25+ minute intense workouts, go higher on the starches to replace glycogen. Your performance the next day is dependent on it.
The Winner and Rankings:
At the end of the challenge the top 3 participants will be ranked based on the 4 above categories.
We are taking a small piece of the entry fees. Money will be distributed in the following manner. CVCF 10%, 1st place will receive 50% of the total entry fees, 2nd place 30%, and 3rd place 10% We are hoping another large group partakes in the challenge as we’ve given away $500+ before to first place.
End of Challenge Scoring:
Scoring will be similar to that of a CrossFit Competition. You will be scored in 5 categories…
1) Change in Weight
2) Benchmark Performance
3) Gym Attendance
4) Paleo Points (worth Double points)
5) Adherence to Daily Caloric Intake
You will get a point for your placing, i.e. if on “Change in Weight” you get 5th, you’ll receive 5 points, this will be the same for all categories. Scoring will be total points from all 5 categories.