What
CrossFit CW - Paleo Challenge
Why
In order to change we must first make changes. What we put in our mouth determines how we think, feel and subsequently act. 8 weeks is a second compared to a lifetime. The “why” is different for all who participate. “Why Not” may be a better question …
It’s a Lifestyle not a Diet
This challenge is designed to reward those who stay dedicated to maintaining healthy eating, sleep and exercise habits over a sustained period of time. The reason it was set up this way is to demonstrate how Paleo and CrossFit are a lifestyle choice – not a diet or some fad exercise program.
The concept of Paleo is to provide your body with the optimal fuel that it was designed to run on. The purpose of CrossFit is to help build the mental and physical fortitude required to navigate the challenges in life.
It’s primarily about feeling your absolute best, mentally and physically. Looking better naked is just a (great) side effect. Think of it as an oil and filter change for your body, a cleanse.
4, 6 or 8 Week Options
They say it takes 6 weeks to make or break a habit. If your serious about wanting to change the way you eat and to start feeling better then now is your chance. We've given options to attract as many people as possible to the challenge. It really doesn't matter, how long you do it, the important thing is ... doing it.
The longer your on it, the better the gains. Simple. I really hope to see most of the gym doing this and with so many optoins including a "taster" 4 week option, there really are no excuses.
Points
You'll be measuring your success over the next few weeks by using a system of points. Every day you will log your points into a Google spreadsheet. These points can be viewed by all who take part, just to keep it a bit competitive!
How to Enter
This challenge is $20PP to enter. The money will go towards prizes.
To enter you must email me with the words "Paleo Challenge Entry" in the subject line.
You will only get the link to the spreadsheet once you have completed all the tasks:
- $20 paid
- Measurements taken and recorded with Mike
- ALL the information here read and understood!
Preperation
Its all about prep. The more you do each week, the easier it becomes. It pays to plan your meals for the week, then go and buy whats on your list. Start by clearing out the cupboards of all anti-paleo foods, then make a menu for the coming week and buy what you need.
Start Dates
- 8 week – Monday 9th April
- 6 week – Monday 23rd April
- 4 week – Monday 7th May
Series of Talks
Over the challenge we are going to have a series of chats, hopefully this will not only get you more informed but also help to keep you motivated!
Thursday 29th March 7pm - What is Paleo, Why Eat Paleo
Tuesday 3rd April 7.00pm - Paleo Tips, Meal Planning, Food Shopping
Thursday 19th April 7.30pm - Paleo Q and A and Support Group (haha)
Saturday 5th May 10.30am - Paleo Pot Luck Lunch
Saturday 28th May 10.30am - End of Challenge BBQ/ Beers/Milkshakes
Challenge End
All the challenges finish together on Saturday the 2nd of June. We will celebrate this with a Paleo Pot Luck brunch at the gym. This will start at 10.30am directly following the challenge re-test WOD.
Guidelines
Eat this ...
- Fish, meat, egss, lots of veggies, some fruit, few nuts and seeds
Make all meals and snacks from the above ingredients - Cook daily with good oils
Coconut, advocado or olive oil but no vegetable oils - Fat
This is your friend, it will keep you full and is a quality source of energy. Fat does NOT make you fat.
Don't Eat This ...
- Dairy
Never had a break from dairy? Give it a try especially if weight loss is a goal. - Grains
If you are unsure of what food comes from a grain, do your research and find out! - Potatoes
Swap em for kumara and eat the majority of your starch carbs post workouts. - Sugar
We are going to allow you chocoate containing at least 85% cocoa. Not a whole bar. A few squares a day. All other sugars are off limits including honey, stevia and articficial sugar substitues. - Preservatives, Processed and Packaged Food
Food that does not easily keep is preserved. If its been naturally preserved, thats ok. But YOU have to find that out. Lots of processed foods can contain high levels of sugar. Food in a packet, read the label but in general stay away from the aisle when shopping. - Alcohol
You will lose one point per every standard drink you have.
I do allow you coffee addicts some milk. Ever tried a Macchiato? Hopefully this will help those who just can't bear the thought of black coffee.
Blood Testing
We highly recommend you go to your doctor, tell him what your doing, then also TELL him you want a blood test. Last time we did this, EVERYONES bad cholesterol dropped while their good cholesterol increased. Blood sugar levels decreased too. While we wont make this compulsory, its a damn good idea to see the numbers. Especially those who are sceptical that eating lots of fat, eggs and lean meat.
There needs to be two tests, one before you start, one at the end. Try it, the numbers dont lie.
Measurements, Weigh in and Photos
It is your responsibility to have waist and hip measurements taken. Waist is around the belly button, hips are around top of the hips. Some in the past have even taken neck, arm and legs. This is a compulsory part of the challenge and must be done before yours starts. We have a proper tape measure for this at the gym you can use.
Your weight can be recorded if you so wish, and we have a set of digital scales at the gym. If however you get obsessed with these numbers, don't do it. Rather, gauge how you feel during the challenge and go off the measurements instead. Some people don't lose much weight but have radical changes in hip and waist size.
Photos are for you only. Not for others to see. We encourage you to do this so you have a visual record. If you do, take front, back and side pics from 20cm below the waist up.
Fish Oil
In this challenge you get bonus points for taking fish oil. Check to make sure your not allergic first! And remember, you pay for what you get. I take a liquid fish oil which is very high potency. But it has to work within your budget. Some is better than none at all.
Fish oil helps with inflammation. Inflammation causes disease. Here is the brand I use with some info.
Points
You'll be measuring your success over the next few weeks by using a system of points. Every day you will log your points into a Google spreadsheet. These points can be viewed by all who take part, just to keep it a bit competitive!
Benchmark Workout
To measure performance gains over the challenge, everyone will perform the same WOD at the beginning and again at the end of the challenge.
Prizes!
You gotta have prizes right? I mean, why else do people do anything!? Prizes will range from cash to free memberships at the gym and massages.
Lastly
List of Resources
Click on each title to download a copy of helpful resources. There are a ton of recipes here too. So with 3 weeks to prepare and try some out, there are no excuses.
