Announcing the CrossFit RBP Paleo Challenge
Start Day: Monday, January 13th at dawn
End Day: Saturday, February 22nd at dusk
Cost: $20 (this will fund the prizes and post party)
Save the dates:
Paleo Potluck: Saturday 2/1, details TBD.
Finishing Party: Saturday 3/1, details TBD.
During the first week of this challenge, and immediately upon the finish, everyone must complete the following baseline tasks:
Pictures: 3 full body photos, front, back and side views. Wear form fitting workout attire that shows your figure. Try hard to repeat the same environment on your finishing pictures.
Upper arm – bicep area, largest measurement.
Waist – taken around belly button
Thigh – largest area
Men: chest around nipple line
- 1 minute max burpees
- 500 Meter row
- Max strict pullups. (keep a consistent band or ring position for both tests).
Email all of this information to email@example.com during the first week, and again after the finish.
You must keep a daily nutrition log that records how compliant you were according to the standards below. This can be online, or in your WOD journal, or anywhere. At a minimum you must write down at least one word describing your day (good, better, best, ninja), alternatively, “not good” is also an answer. As a bonus, you can write as much as you like. The more details the better. A narrative on how you’re feeling is also pretty cool.
You must check in with a coach weekly.
Paleo Challenge Standards:
Good – Eliminate wheat, rye and barley, high fructose corn syrup. Alcohol in moderation only, choosing clear spirits or wine.
Better – Eliminate dairy and artificial sweeteners. Plan every meal around an animal protein source. Supplement with Fish Oil (start with a dosage of 1 gram during each meal).
Best – Eliminate: all grains, legumes (including all forms of soy), regular [white] potatoes, vegetable and seed oils. Sleep 8 hours every night. Consume sweet potato after your wod.
Ninja – Eliminate: preservatives, processed foods, all [sneaky] forms of sugar, alcohol, Juice (fruit & vegetable, we want you eating whole foods). No Paleo-ifying baked goods, desserts, or junk foods. Optimize your pre & post workout nutrition (this may include some paleo exceptions). Drink half your body weight (pounds) in ounces of water. Use The Zone (or another similar method) to determine and track your macro-nutrient requirements. Purchase naturally raised meats from CSA’s or Farmers markets. Tune your supplements to exactly what you need. Understand every ingredient you put into your body.
Monk – give away all your possessions, live in the forest, eat only what you (or your tribe) can hunt & gather.
Note – Obviously we don’t want to encourage monk-like behavior. But it’s sometimes tempting to be too strict on your nutrition. This is a reminder not to be a Paleo Monk. Remember to socialize, find a nutritional balance that works for you. The Paleo Diet is NOT a reenactment!
- The only form of dairy allowed is clarified butter / ghee.
- Green beans, sugar snap peas and snow peas are all acceptable legumes.
- Pre & Post workout nutrition may have sugars and dairy (whey protein), or juices. Experiment here, this is very individual.
- For the athlete doing more than one workout a day. If you are following the “Best” or the “Ninja” paleo levels, you should add additional carbohydrates to your diet. Look to white rice first, then other rice, then quinoa. Also you should strongly consider taking in some simple sugars immediately after your workouts. This could be coconut water, fruit juice, or even some Gatorade.
Tip: just like working out, consistency is the key to your nutrition. One “Ninja” day of eating does not make up for 10 days of “not good”.
Remember to post your goto Paleo meals in the comments below. Share how you’re doing and provide encouragement in the box and on the Facebook forum.
We have a lot more resources to share and discuss. Please ask lots of questions!