The CrossFit Down Under Paleo
Challenge
What is the Paleo Challenge?
The Paleo challenge is a 30 day , “How
strict can you be?” Challenge designed to help you lose weight, increase
performance and obtain that more desirable body composition you’ve been trying
to get before summer. The Paleo Challenge is a No bullshit Challenge to help
you really take your nutrition up a notch and take yourself to that next level!
It’s a Contest
Where we have Prices and incentives to
get you to Win!
1st Price Money Pot! (Sum
of Money is dependent on the level of participants e.g 10 participants entered
10 participants =250, 20 participants = $500, etc... you get the idea) + CFDU T
shirt + Extra Surprise
2nd Price 1 Month Free
membership to CrossFit Down Under + CFDU T shirt
3rd Price Half Priced
Membership for 1 month + CFDU T shirt
So what is the Paleo Diet in very basic terms?
Healthy Eating, without processed
foods!
The Paleo Diet can be summed up as
Quality eating, this basically means that during a paleo diet the source of how
your food was made and where it comes from is extremely important, the more
natural and organic the better.
So what are my Food Choices?
§
Do not eat dairy! This
includes butter, cheese (hard and soft), yogurt (even Greek) and milk
(including cream in your coffee or tea).
§
Do not eat grains! This
includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free
pseudo-grains like quinoa and sprouted grains.
§
Do not eat legumes! This
includes beans of all kinds (soy, black, kidney, etc.), peas, lentils, and
peanuts. (No peanut butter, kids.)
§
Do not eat or add sugar! Of
any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda,
Equal, Nutrasweet, xylitol, stevia, etc.
§
Do not eat processed
foods! This includes protein shakes, processed bars, dairy-free creamers,
etc.
§
Do not drink alcohol, in
any form!
§
Do not eat white
potatoes! Sweet potatoes and yams are a more nutrient-dense option, so go
for those instead.
Do EAT
§
Lean Meats –
Chicken, Fish, sea food,
§
Vegetables -vary
the type of veggies
§
Fruit –
preferably Low Sugar fruits.
§
Nuts. Walnuts,
cashews, almonds.
§
Oils. Olive,
Canolia, and coconut oil.
IN MODERATION EAT
§
Processed Meat. On
occasion, we are okay with organic chicken sausage (these are nitrate, dairy,
gluten and casein-free), and high quality bacon, deli meat, and jerky.
§
Dried Fruit. In
general, careful with the fruit. Use dried fruit and Larabars in serious
moderation, and only if it doesn’t send you running for the nearest candy dish.
§
Non-”Paleo” Vegetables. We’re
fine with green beans, sugar snap peas and snow peas. While they’re technically
a legume, they’re far more “pod” than “bean”, and we want you to eat your
veggies.
§
Coffee and black tea. We’re
okay with coffee (black, or with a little coconut milk) in moderation, and only
if it doesn’t interfere with sleep. Usually, that means none after noon. If you
really want to go hardcore and reset your body’s sensitivity to caffeine, skip
the coffee/tee for the 30 day period as well.
§
Vinegar. While
it’s technically not “Paleo”, we’re fine with using it in small quantities as a
salad dressing or in salsa.
§
Salt. While
some “approved” foods like olives or bacon will have some salt in them, go easy
when adding salt to your food.
So What does the Challenge involve
exactly?
Well first of all a
Fitness Test
The Fitness Test will be conducted on the
day of the nutrition Lecture
And will be repeated at the end of the
30 days!
AMRAP
5 Minute of Cindy
Level 1
5 Ring Rows
10 Knee Push Ups
15 air Squats
Level 2
5 Banded Pull Ups
5 Push Ups
15 Air Squats
Level 3
5
Pull Ups
10 Push Ups
15 Air Squats
Will be Tested on the day of Nutrition
2 K Run for time
How Do I compete?
Through a Scoring System
Scoring system *points
Blog Post Meal *5 (per meal) (failure
to not post more than 7 times = failure of competition)
Zero Grain policy 7 days *25 points
Zero Grain Policy 14 Days *50 points
Zero Grain 30 Day’s *100 Points
Zero Sugar Policy *25 points
Zero sugar policy *50 Points
Zero sugar policy *100
Nutrition Lecture *20 Points Attending
1 PR on Lift *5 points (per day)
Attempt at Endurance WODs *25
Plus 1 more session than you come to
*5 (per session)
Posting an original Paleo Dish *5
points (per day)
Every 200 Grams Lost *10 points (total
amount calculated at the end of Challenge)
Measurement Change *5 points for every
measurement
Photo change *50 points
Recovery Meal *5 points (per day)
Photo Proof of Meals *5 points (per
day)
Meal Skip only two per Week *10 (per meal)
7-8 Hour Sleep *10 points (per day)
1 New Skill Development *50 (per day)
(Overhead Squat legit, double unders,
triple unders, unbroken WODs, pistols, muscle ups, L sit, muscle Ups, etc..)
Facebook Love *5 (per post on face
book per day)
Pr on CrossFit Down Under Bench Marks
*30
100 Burpee’s, 500 mt row, Fran etc...
Negative Points
Alcohol Consumption
– 40 points (per Day) per any alcohol consumed
on the day
Fast Food outlet Consumption
-
10 points per day
(per Day
How Do you Win the Paleo Challenge?
The person with the most amount of
Accumulated Points Wins!!
But what if I am already really lean?
A Paleo Diet will improve physical
performance equally as it will improve body composition
Please take these 30 days to see the
difference that great nutrition can have on your body
Because of this PR’s on Lifts,
Consistency of Training and decreased times in Cross fit bench marks will also
be rewarded
Point System?
The point system will be calculated on
a day to day basis and by the end of the month by your Coach
How can you Fail the challenge and forfeit
the prize pot at the end?
-
By Failing to
post 7 Meals in the 30 days, all meals MUST be posted on the Blog every day
-
By Bringing other
people down, be each others motivators and encourage each other over these 30
days
What is the Blog?
A web Blog where you will post your
every meal in the comment’s section
You will use this for accountability
purposes
What other information do I need?
Lots! Which Is why I am holding a
Nutrition Seminar on Sunday the 14th of October
*But what if I can’t attend it?
You will get access to an online
version of the seminar and a written down notes version of it as well
*but there are extra points for coming
to seminar SO COME!
What should I eat?
*on Sunday the 14th I will
be giving everybody whose signed up a 100 Recipe E book I’ve created to help
you with ideas on how to spice up your kitchen while eating Paleo
What is an e book?
An online PDF File that can be printed
or viewed on a computer/ smart phone
What else do I need to know about the
Paleo Challenge?
Measurement will be taken of your body
composition if you wish for them to be taken
So that you can check and see
improvements
What are the Costs?
$35 Dollars For Entry into the Paleo
Challenge
We will also be offering Discounted PT
and Nutritional Consultations to help you get the most out of this Challenge
$30 1 Hour PT Sessions (Normally $60)
To help you achieve more
$30 Half Hour Nutritional Consultations
(Only Valid during the Paleo Challenge
at Discounted Rate)
What does the Seminar involve?
-The nutrition Puzzle Talk (Everything
You need to know about Nutrition , much more than the basics)
- Vital Life Project Talk (Everything
you need to know about Life and how it relates to Nutrition)
- Goal Setting Talk (Some helpful tips
and tricks to help you realistically achieve your goals on a day to day Basis)
- Recipe’s E book
- Goal Setting E book
- Fitness Test
- Measurement and Weight Testing
What do you need before Starting?
A diary to keep all of your
information during the challenge
These diaries will be collected by the
end of the 30 days!
Start Date
15th of October
End Date
14th of November
Payments are to be made ASAP before the 24th
of November in Cash to CrossFit Down Under
So Are YOU READY TO look better and be
stronger and faster before Summer?
If So TAKE UP THE PALEO CHALLENGE
See you SUNDAY!
Seminar will be held at 12 30 pm
Sunday the 14th of October
P.S Challenge not Exclusive to CFDU( CrossFit
Down Under) members if you know someone who would benefit from this and are not
currently a CFDU member or yourself are not a current CFDU Member come along to
the Seminar it will Change your Life
First Step
