Paleo Challenge, On Ramp

Posted: September 24, 2013 in Uncategorized

Ok folks, here we go!  Here’s the breakdown for our next Paleo Challenge starting  next Monday, September 30.  A lot of this will be farmiliar to the people who did this before.  This is not only a challenge, but an educational process.  You will learn more about yourself than you think you may.  You’ll find out what removing certain foods from your existing diet will do and how much better you will feel.  Aches and pains will subside, sleep will get better, perfomance in the gym, everyday life will be better!  Change isn’t easy.  It isn’t supposed to be.  Only from hard work do we get results.  Pills, powders, DVD’s and big gym hype are temporary solutions to real issues that need to be addressed in our lives.  So here’s the breakdown.

 

Paleo Challenge October 2013


The challenge will last 6 weeks-42 days. It will officially start on September 30th and end on November 10th. There will be a $20.00 buy in for each participant.
There will be a mens division and a womens division.
Important dates to remember:
1. September 30th – start date
2. October 5th – The Paleo Challenge WOD must be completed and recorded by a trainer and $20.00 must be turned in to start the challenge.
3. October 5th – before photos must be submitted to crossfitbenchmark@gmail.com. Before and after photos are critical and required. Here is a great example of what your before and after photos should look like.
4. November 11th – After photos must be submitted to crossfitbenchmark@gmail.com. Paleo Challenge WOD must be completed and recorded by a trainer. Daily food point totals must be turned in to a trainer.
Here is how the winner will be decided:
1. You will all start with 210 points. You will each have 5 points at the start of each challenge day. 5 points a day for 42 days = 210. If you eat a food that is not allowed during the challenge you will lose ALL 5 POINTS FOR THAT DAY. So, if you eat a piece of cake on day two of the challenge you will now only be able to collect 205 possible points at the end of the challenge. Those that eat 100% paleo for the entire 60 days will collect all 210 points.
2. The person with the most improvement in the before and after Paleo Challenge WOD will receive 30 points. Second place will receive 25 points, third place 20, fourth place 15 and 5th place 10 points.
3. The before and after pictures will be judged by disinterested third party strangers who know none of you. They will be ranked in order from first to fifth. The same points will be awarded for each place as above.
4. The person who collects the most points will be declared the 2013 CrossFit Benchmark Paleo Challenge winner and will receive a cash prize of all collected money for your division and a package of goodies!
Food choices, what’s allowed, what’s not:
1. NO SUGAR. I don’t care if it’s super natural 100% raw organic made by bees that eat only grass fed flowers. It’s still sugar and it’s not allowed. Here are a few more ways sugar can be hidden in your foods by an alias name. If you see things like this written on your package it really is just plain old sugar. This includes all forms of artificial sweeteners. Sugar from fruit is allowed (an actual piece of fresh fruit).
2. NO GRAINS. This includes bread, rice, pasta, cereal, oatmeal, corn, and every other pseudo grains like quinoa, even if they are gluten free.
3. NO DAIRY. NO Milk, cheese, yogurt…Butter IS ALLOWED.
4. NO LEGUMES. This includes peanuts, peanut butter, beans, peas, and lentils to name a few.
5. ONE GLASS OF WINE or gluten free alcoholic beverage per week is allowed.
6. You are permitted to use protein powder. But your protein powder must not have any of the above banned substances in it. So 100% pure unflavored whey protein is allowed. Mixed in water of course.
Remember, eat meats, vegetables, nuts and seeds, good fats from animals, Olive oil or coconut oil, some fruit and no dairy or sugar. Drink plenty of water. If you have a question about whether a food is allowed or not chances are its not allowed. Just don’t eat it.
Keep a food log of what you eat daily. It’s up to you how detailed you want to be. You can track every single meal, and time eaten, how much sleep you got, ect… Being this detailed will definitely educate and remind you of the correlation between all the factors above. At the very least, write down the base of your meals per day and your points for the day.
You are on an honor system folks. Not writing down a cheat meal will only reflect on you and your results in the end.
The Paleo Challenge WOD will be on Monday, September 30th during all open class times.
1 round for time of:
500m row
30 push-ups
40 sit-ups
50 air squats
500m row
If you cannot make it on Monday, you can complete the WOD any day during the week. Just let the trainer know so they can set you up and record the workout.
What you need to do:
AVOID YOUR SCALE! Everyone gains and loses weight differently. Muscle weighs more than fat. You will gain muscle. And, NO, you will not get all muscular like a bodybuilder!
Take your before pictures
Start eating correctly and logging your daily points
Complete the before Paleo challenge workout
Continue logging daily points
Complete post Paleo challenge workout
Turn in after photo
Turn in total food points
Collect the winning purse!
Good luck and if you have any questions post them to the comments and we will answer them as quickly as possible. Have fun and remember, this is for you to make changes that will improve your health and fitness. Don’t get caught up in the competition. Have fun and help each other out.

Here is a sample grocery list for the Challenge

PALEO FOOD LIST

Produce Department

  • Focus on the crops that are in season in order to get the best prices and nutrient content.
  • Choose organic when/if possible and if your bank account allows.
  • Stock up on what’s on sale – many vegetables can be frozen for later use!
  • Purchase spinach, salad blends, pre-cut vegetables, etc. if convenience and minimal prep time are important.
  • Fill your cart with color!

Vegetables
Get Lots!!

  • Great choices include: spinach, greens, broccoli, zucchini, cauliflower, asparagus, brussels sprouts, cabbage, onions, garlic, fresh herbs, sweet potatoes (for post workout meals), mushrooms, tomatoes, eggplant, bell peppers, avocado… (Avoid the nightshades if you have autoimmune issues.)

Fruit
Don’t go crazy here! Fit fruit into your diet primarily in the post workout period.

  • Great choices include: Berries, watermelon, cantaloupe, mango, peaches, grapefruit, oranges, plums, apples, bananas

Meat Department
Go for grass-fed meat, wild caught fish, and free range poultry if it’s available and within your budget. If choosing farm raised meats opt for leaner cuts, if grass fed the fat is good!!

Meat

  • Beef, bison, venison, wild game, pork – they’re all good! Sirloin, tenderloin, flank, and strip steaks are the leanest choices.
  • Poultry – When choosing poultry the breast and thigh portions will yield the most meat and from a food to $$ ratio are the best bets! There are also many
  • ‘natural’ sausage options available in large supermarkets – chicken apple sausage is wonderful!!

Fish & Seafood

  • -Salmon, tuna and other fatty fish are the best choices due to their high Omega-3 fatty acid content. For variety cod, perch, tilapia, mahi, scallops, shrimp, etc. are good choices too.

Dairy Department

  • Don’t spend too much time here!! Look for the eggs. Omega-3 fortified eggs from free-range chickens are the optimal choice!

Aisles
Many times this is where people get in trouble! So many pretty packages with pictures of cookies, crackers, snacks, etc. AVOID aisles of temptation!!

  • Next stop – oils. Coconut oil and olive oil are must haves. Avocado and walnut oils are also very good on salads.
  • Coconut milk (the kind in a can with no sugar added), in post workout smoothies, and as an alternative to creamer if you’re a coffee drinker. Get some!
  • Nuts and nut butters are also good to have around for quick snacks and in a pinch. Walnuts and macadamia nuts are the best choices and walnut butter is EXCELLENT! When choosing nut butters make sure there are no added ingredients. Also, purchase unsalted nuts.

Our Next On Ramp class starts Monday October 7th!  Tell your friends and families!

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