Dates: January 15 – February 28, 2017
Email firstname.lastname@example.org if you want to participate!
Starting January 15, we will be embarking on our first wellness challenge as a gym. The focus is on improving one’s dietary habits, body composition, fitness level and consequently, overall wellness. The challenge focuses on eating “real food”, with a strong emphasis on the Paleo Diet, while simultaneously creating positive daily habits. The challenge will begin on January 15th and run through the end of February, for a total of 45 days. The cost to participate is $50. At the kick off meeting (see schedule below), participants will undergo their initial weigh ins, have their measurements and before pictures taken, after which Colleen will lead a nutrition discussion and field any nutrition related questions. Colleen is a certified Nutritional Therapy Practitioner and has graciously offered to make herself available throughout this challenge. Three weeks in, she will host another nutrition discussion focusing on pre and post workout nutrition in order to optimize your performance and results.
During the initial week, everyone will perform the same Benchmark WOD in order to establish his or her fitness baseline. This same workout will then be performed at the end of the challenge in order to measure improvement. In addition, every Sunday throughout the challenge we will host a Sunday Feat of Strength, meeting at various locations around town. These will involve some type of physical activity, consisting of CrossFit workouts, track work, trail runs, etc.
Coach Kelly is also providing custom meals so if you would like to have your meals prepared for you which follow the challenge guidelines, let us know and we can set you up with a consult. Having healthy food options readily available makes everything easier, from saving you hours cooking to remaining consistent in your eating habits.
The challenge will wrap up with a party, during which prizes will be awarded to the top finishers. On March 2nd, Body Analytics will be back up at the gym (sign up sheet will be available at a later date) for those that wish to undergo a comprehensive body composition test.
How it Works
A point system will be used to keep everyone accountable. Participants earn points by following the rules outlined below. Everything in the challenge is based on a personal accountability system which will be tracked daily in a spreadsheet within a Google drive. The points earned through the foods consumed are based on the Paleo lifestyle, which is really just the fancy term for unprocessed and wholesome real foods. Throughout the challenge weekly challenges will be thrown in to keep you engaged.
For tracking purposes, we will measure body fat percentage, take circumference measurements along with before and after pictures, and have an initial and final weigh in. Anyone who is unavailable to attend the kick off meeting will be emailed instructions on how to take their measurements on their own. Since the challenge is fairly long (45 days), we will also have a mid-challenge check in to see how everyone is progressing.
Prizes will be awarded to the first, second, and third places finishers in both a male and female category. Winners will be based off total points accumulated in the challenge, body fat percentage lost, final measurements and improvement in the baseline WOD.
Info and Rules
The Paleo approach to nutrition is based off the foundations set by our paleolithic ancestors. It is becoming more and more popular today because the emphasis is placed on the quality of foods being consumed while excluding all of the food which come from processing dairy, grains, refined sugars, etc. Just think “Real Food!” Colleen will expand upon this during her initial nutrition discussion and field any questions that may arise. A quick and dirty overview is as follows:
● Grass-fed meats
● Fresh fruits
● Fresh vegetables
● Healthy fats - avocados, grass fed butter, coconut oil, olive oil, lard, tallow, avocado oil, ghee, flaxseed oil, cold pressed oils
● Cereal grains
● Refined sugar
● Potatoes - sweet potatoes are ok
● Processed foods
● Overly salty foods
● Refined vegetable oils
● Candy/junk/processed food
Over the next 45 days participants will be eating real food while eliminating processed foods, hydrogenated oils, and refined sugars. If the program is followed properly participants will notice a drop in body fat, increased energy, improved mobility, lowered stress levels, better sleep with more consistent sleep patterns, and dermatitis issues will improve. These are just a few of the benefits one could expect while on this nutritional journey.
This is a challenge and it will be tough, especially when dealing with sugar withdrawal and during these times are when the encouragement of the community becomes important. The Facebook group becomes a place for the community to bond with words of encouragement, to voice struggles, to share healthy recipes, food pics, workout ideas, and to ask questions which either Colleen, Coach Kelly, or Blake will gladly answer. It is also important to recognize this is not an “all or nothing” challenge. Even if the participant has the goal of just eliminating sugar, alcohol, working out more frequently, or just doing completing the weekly challenge, this is a positive change and something to build from!
MOVEMENT/MOBILITY – 1 Point
It is important to move and stretch every day. Movement can be walking to work, taking the stairs instead of the elevator, lifting weights, running, or just going for a walk. Mobility can be things like stretching or foam rolling. The important thing is to be moving or stretching for at least 10 minutes, even on rest days.
WATER – 1 Point
Hydration is critical! Body weight divided by 2 is the minimum amount of water in ounces participants should be consuming daily. For example, a 150lb person should be drinking 75oz of water. Coffee and caffeinated drinks do not count!
NO SUGAR - 1 Point
Refined sugar is the cause of so many health problems in our society. Diets high in sugar lead to heart disease, blood sugar and adrenal dysfunction as well as obesity. That means no soda, no candy, no Gatorade, no donuts, or ice cream. Just say no to the dessert menu!
NO ALCOHOL – 1 Point
Once digested, alcohol is essentially a sugar, causing the same problems that refined table sugar has. Additionally, it interferes with a number of your body’s processes, such as muscle recovery. It’ll be tough, but stick with it! FYI, even though wine is made from grapes you still can’t have it, even if it is organic.
NO REFINED CARBS - 1 Point
Refined carbohydrates, like bread, pasta, and flour, act very similarly to sugar. Your body easily converts them into glucose, which gets stored as fat if you don’t use it right away. Complex carbs, especially from fruits and veggies, are much better.
NO LEGUMES or SOY– 1 Point
A good description on why we are omitting these from our diet can be found here: http://paleoleap.com/beans-and-legumes/.
NO DAIRY - 1 Point
Diary can cause an increased insulin response and spike and most people have some sort of intolerance towards it. Dairy intolerance may include skin disorders, gastrointestinal disruptions, sinus pain/headaches, and chronic fatigue. Eliminating dairy for 45 days will help you learn how your body truly responds to it if and when reintroduced.
CHALLENGE OF THE WEEK - 1 Point
Every week we will post a challenge on the upstairs whiteboard/social media that can be completed before/after a workout or during Open Gym times. These will be challenging but will help us work towards our overall fitness goals.
SLEEP - 1 Point
Strive to get AT LEAST 7-8 hours of sleep per night. Sleep combined with good nutrition will lower stress and do wonders for your body.
Saturday, January 14th @10:30am: Kick Off Meeting / Nutrition Discussion with Colleen (our very own certified Nutritional Therapy Practitioner) / Weigh Ins, Measurements & Before Pics
Monday, January 16th – Wednesday, January 18th: Benchmark WOD testing
Sunday, January 22nd @10am: Sunday Feats of Strength: Meet at the gym
Sunday, January 29th @10am: Sunday Feats of Strength: Meet at the gym
Sunday, January 29th @11am: Midway Check In – Weigh Ins / Measurements
Sunday, January 29th @9:30am: Nutrition Discussion with Colleen – Post/Pre Workout Nutrition
Sunday, February 5th @10am: Sunday Feats of Strength: Meet at Walnut Creek Park for trail run
Sunday, February 12th @10am: Sunday Feats of Strength: Meet at the track at Murchison Middle School
Sunday, February 19th @10am: Sunday Feats of Strength: Meet at the track at Austin High. Brunch after.
Sunday, February 26th @10am: Sunday Feats of Strength: Meet at the gym
Tuesday, February 28th: Final Day of Challenge. Benchmark WOD retest.
Wednesday, March 1st - Saturday March 4th: Final Weigh Ins, Measurements & After Pics / Benchmark WOD retesting
Thursday, March 2nd @4pm – 8pm: Body Analytics on site for body composition testing
Saturday, March 4th: End of challenge party (location TBD), during which Male / Female winners will be announced and prizes to first, second and third place finishers awarded.
Facebook group: CrossFit City Limits Wellness Challenge Vol 1: Don't Eat Like Schmidt
Colleen McClelland: nutrition questions, check out her nutrition blog: http://callbellsbarbells.com/
Coach Kelly: meal prep, nutrition questions, check out her nutrition blog: http://eatthegains.com/
Coach Blake: exercise and challenge related questions. Email email@example.com.