28 Day Crossfit S3 Paleo Challenge
Change Your Nutrition Challenge!
Crossfit S3 is challenging all members to a 28 day paleo challenge geared to change eating habits that will enhance your quality of health and fitness. The goal of the challenge is to help break any bad nutrition habits over the course of the 28 days and show everyone what is possible with healthy nutrition, training, and rest. Very similar challenges have taken place at S3 over the past couple years and anyone who has either participated or witnessed these events can tell you that this can change how people live and is incredible. This is an individual challenge because it is necessary for the individual to want to change and to see if they are willing to commit over the course of 4 weeks. We know this can be difficult, but with great support from the trainers, members, and family and when done right, the results are profound!
When: October 8th 2012-November 4th 2012
Entry Fee: $20 CASH DUE TO ERIC BEFORE THE CHALLENGE STARTS
Journal: All meals, workouts, and rest days must be recorded in the excel document provided. It is HIGHLY recommended to journal EVERY DAY. Your weekly journal (entire week in full) must be emailed to Eric no later than 9PM Monday from the previous week with all fields completed. A point will be deducted for each day you fail to turn in your weekly journal with 9PM being the cut off time each day. Every Thursday after the first week, a post will be made showing the current point totals of all members participating.
Nutrition: Points will be determined by the quality of foods/drinks consumed daily presented in your food log that you provide at the end of the week. Protein shakes can be used Post WOD ONLY, and the type of protein used must be approved. There are NO cheat days and NO alcohol consumption allowed for this challenge! However, you can still earn points if you do not adhere to strict Paleo nutrition. With that said, know that you will not attain your best results if you choose to make exceptions.
Hunter Gatherer (4 points): Consume only meats, veggies, some fruit, nuts, seeds and water. Anything clean and healthy. No gluten, dairy, or sugar period.
Close to Hunter Gatherer (3 points): Mostly hunter gatherer with some little items that are non-paleo. Examples include: cream in coffee, condiments, dried fruits, etc.
Mostly Paleo (2 points): Did good most of the day but stumbled and had a small amount of non-paleo food. Examples include: a bag of small chips, side of rice, container of yogurt, etc.
Not Great (1 point): 1 meal/drink was Non-Paleo. Examples include: pasta, beer, juice, soda, pizza, ice cream, etc.
Bad Day (0 points): More than 1 meal is Non-Paleo. Anything with gluten, sugar, or dairy in more than one meal. Made more than one big mistake in the day.
A maximum of 4 points can be earned each day and a minimum of zero points. 28 points is the maximum number of points that can be earned per week. These points will be determined by Eric based off the meals recorded in your food logs. Anything you eat/drink/consume must be written in your food log. Any questions of what items are acceptable must be emailed to email@example.com prior to the challenge beginning. Paleo links will be provided below with many paleo approved items, many non-paleo examples, and some “grey” areas. If you are not positive, please double check with Eric before the challenge begins.
Workouts: You will receive 3 points for each CrossfitS3 WOD OR S3 Conditioning workout completed (maximum 1 workout per day). All workouts must be completed at Crossfit S3 to receive points. Attendance will be taken off of our MindBody Scheduler. If you do not register (that means register not just scan in) for classes, you will not get credit for attending the workout. A maximum of 15 points can be earned per week (5 workouts max per week). BE SURE TO REGISTER PRIOR TO CLASS IN ORDER TO RECEIVE WORKOUT POINTS!
Rest and Recovery: You will receive 3 points for taking a rest/recovery day. Rest and recovery is a very integral part to the challenge and is necessary for many functions relating to optimal performance, enhanced mental focus, increased HGH production and much, much more. A maximum of 9 points can be earned per week (3 rest days per week).
Points Summary: A maximum of 49 points per week can be earned. This takes into account individuals who work out 5 days/rest 2 days a week and individuals who work out 4 days/rest 3 days a week. A maximum of 196 points can be earned over the 4 week challenge with the pre/post WOD scoring not included.
Breakdown point summary per week:
Nutrition: 28 points maximum per week
Workouts: 15 points maximum per week
Rest/Recovery: 9 points maximum per week
Pre/Post Performance WOD: A Pre-Performance WOD will be held the next two Saturdays (September 29th and October 6th) instead of the usual team WODs. After the challenge is completed, a Post-Performance WOD will be on Saturday November 10th. The Pre/Post WODs will be identical and doable for everyone who enters the challenge! It will be exciting to see how nutrition, rest, and training will improve scores. A scoring system will be set in place for everyone to push as hard as possible for both pre and post workouts! There are points on the line in these workouts and could possibly determine the outcome of the challenge.
Before/After Pictures and Testimonial: A before picture (men without shirts and women with sports bra) prior to the first day of the challenge and an after picture on the last day of the challenge along with a testimonial explaining personally what the challenge meant to you must be submitted after the challenge by November 17th, 2012.
Honor Code: This is a challenge with prizes involved. With that said, all members participating must abide by the honor code for the challenge to be scored correctly and fairly! If any foul play is determined, an automatic disqualification from the challenge will take place. Please do not let it get to this point. This is supposed to be a fun 28 days!
1st place: TBA
2nd place: TBA
Special Recognition: TBA
START GETTING READY AND PREPARED NOW! GOOD LUCK TO ALL !!!!!
The 2012 Crossfit Games will be airing on TV over the next couple of weeks. Here is a link to the schedule:
Over the past few weeks, we have noticed at certain times food on the floor, the A/C unit running, and toys not picked up in the kids room. After class is over, please make sure that the room is left clean and the A/C unit is turned off. Thank you parents for making sure this will happen.
Glad to hear that everyone is supremely happy with the quality of food and service for the meal deliveries! If meals are not picked up before the expiration date, we will be forced to discard any meal not picked up due to food safety reasons.
Good luck to all those who will be getting prepared for the challenge and as always thank you EVERYONE!
Erin, Eric, Tayls
THIS WEEKS WORKOUTS:
Run 800 Meters
20 Power Snatch (135/95)
Run 800 Meters
20 Power Snatch (135/95)
Run 800 Meters
12 Wallballs (20/14)
12 KB Swings (1.5/1.0)
Rest 1 Minute Between Rounds
Crossfit Open Workout “12.3″
18 Minute AMRAP:
15 Box Jumps (24/20)
12 Push Press/Jerk (115/75)
9 Toes to Bar
1 Rep Max Back Squat
1 Rep Max Press (Strict)
1 Rep Max Deadlift
*3 Maximum Attempts At Each Lift
800 Meter Run With A Slamball (30/20)
400 Meter Backwards Run
200 Meter Broad Jump
100 Meter Walking Lunge
Team WOD: 8:30+9:30
Free Intro WOD: 10:30
S3 Conditioning: 11:00
Open Gym: 11:00
Benchmark WOD (Hero): 12:00