September 22 and 29, 2012, Running Clinics: 8:30am and will be 2 hours, space is limited to 15 people. Cost is only $20/person!
SEPTEMBER 17: NUTRITION CHALLENGE INFO:
TEAM NUTRITION CHALLENGE
We believe true fitness is not attained without good nutrition – it is the cornerstone of what we do at CF22. This means eating real food and foregoing the processed, pretend food.
This nutrition challenge is not a weight loss challenge, it is about changing the way you think about food. Eating real food will result in weight loss for some and body composition changes for many, but the real results come from improvements in how you feel, perform, recover and sleep.
Improve your health, wellness and fitness through sharp nutrition
Grow our CF22 community through teamwork, encouragement and accountability
How many per team:
4 people (if you want in, but don’t have a team, don’t worry – we’ll find one for you!)
$100 per team(i.e., $25/person)
It is encouraged you take before pics prior to starting the challenge and then again after – front, back and side. Men: shorts/no shirt (short-shorts optional – ha!). Women: Sports bra/shorts. You don’t have to share the pics if you don’t want, or you can simply hand over the pics to one of the coaches, but many athletes that begin these challenges often wish they would have done this. Even the smallest changes documented, are an amazing motivation tool to keep moving forward.
Pre/post challenge wod (to be determined by coaches)
3 attempts at max rep:
1 mile run
All of the above will be repeated at end of nutrition challenge.
First 2 weeks STRICT eating – no cheats, no paleo-izing baked goods!
Any cheat during first 2 weeks will mean disqualification from team and will require performing a Hero wod (Coaches choice) in order to be reinstated.
After first 2 weeks, a paleo-ized baked good can be added to the week. Any cheat after the first 2 weeks will require performing a Hero wod (as a team) (coaches choice).
What to eat:
For ease of description, follow a Paleo template. Eat lean meats, eggs, veggies, fruits, nuts and oils (olive oil, coconut).
What NOT to eat:
No grains (bread, rice, pasta, quinoa or any other pseudo-grains)
No dairy (butter or cream – unless raw or from grassfed cow – yogurt, cottage cheese, goat cheese, etc.)
No legumes (no lentils, beans, peanuts, tofu)
No sugar (no, not even pretend sugar like honey, maple syrup, splenda, agave or splenda – just don’t go there)
No processed junk ((nondairy creamers, shakes, bars, water flavor packets, etc.)
No alcohol (but hey….coffee is allowed… as long as it’s black!)
A cheat means consuming anything from the list above.
Food logs are not required, but are encouraged. Keeping a food log or daily food diary can help you evaluate what foods are helping you to achieve peak performance. Info will help you see connections between health/performance/sleep and food intake. Maria will be available to look through food logs should you have any issues with the above.
Weekly Challenges will be included in nutrition challenge and will be required to be performed as a team (determined by coaches)
End of Challenge:
Winning team will be determined based on improvements in benchmark wod and max reps pull-ups, push-ups and improved 1 mile run done prior to start of challenge, plus hard work and a commitment to clean eating for the duration of the challenge.
Winning team will gets all!
Recipe sites we like:
10 walking lunges
10 ring rows
10 sit up
20 sec plank hold
Take 15 minutes to find your 1RM then…..LOG IT!
3 rounds for time:
Max reps in :45 seconds of:
KB Swings 70/53
Hand Release Push Ups
Chest to Bar Pull Ups
Rest :15 seconds between movements