Rest Day News 3/10/13

Thank you for your interest in participating in the Paleo Challenge.  Ann and Tina are going to help us do it right this year.  [pullquoteleft] Nutrition Challenge:  (April 8th – May 12th) Fee: $20 Prize: Cash for the 1 female and 1 male winner with the highest points.[/pullquoteleft]

On April 6th at our Paleo Pot Luck we will go over the nutritional guidelines for the challenge, but basic Paleo knowledge should already be known.  All entrants will be given a copy of the Nutrition Matrix.  April 7th and May 12th we will be hosting thie following benchmark WOD.  (3 points each time)

WOD:  1 RFT of 500m Row/ 30 Push Ups/ 40 Sit Ups/ 50 Air Squats,/ 500m Row

[pullquoteleft] Rules[/pullquoteleft]

 
Not allowed: legumes, dairy, grains, sugars (including artificial), agave, honey, maple syrup, processed foods, deli meats, peanuts, greek yogurt, alcohol

Allowed:  meat, fish, veggies, some fruit, healthy fats (avocado, coconut oil, coconut milk, olive oil, nuts and seeds), coffee (black or with pure coconut milk..read label)

In moderation: green beans, sugar snap peas, vinegar, salt, dried fruit, Protein shake allowed if consumed within 1 hour of workout (must consist of no dairy or sugar)

[pullquoteleft] Judging Standards[/pullquoteleft]

 
– Attendance at nutrition presentation (3 points)
– Before and after pics (side and front view) (5 points each) – honor system
– Weigh self before and after (1 point each time) – honor system
-Nutrition log submitted to Ann every Wed pm and Sunday pm (1 point per on time submission/1 point deduction per cheat/1 point per meal consisting of a protein/carb/fat up to 3 per day)
– 1 point for min. 8 hours sleep per night (honor system)
– 1 point for Crossfit class attendance (up to 4 per week)

Bonus points can be earned by:

– A perfect week of meals (M-Su) gains 3 extra points
– A paleo recipe submission posted on 718 blog (1 point each, maximum of 2 submissions)

[pullquoteleft] In the event you do not know what Paleo is – do your research. [/pullquoteleft] Take some time to read either of the following books prior to the start of the challenge:

Paperback Resources:

It Starts with Food by Melissa and Dallas Hartwig
The Paleo Solution by Robb Wolf

Online Resources:

Performance menu: http://www.catalystathletics.com/recipes/index.php
Everyday Paleo: everydaypaleo.com/
Mark’s Daily Apple: marksdailyapple.com
Robb Wolf’s blog: robbwolf.com