|
CrossFit Roughnecks March 2011 Paleo Challenge - Point Structure The March Paleo Challenge will be a 4 week nutrition and workout challenge for those interested in participating. Each member must follow a nutritional plan centered around Paleo with points awarded or deducted based on dietary habits. You can choose to either follow the 21 Day Sugar Detox Plan, Paleo, or a combination of both that best suits your needs. Those taking part will be given access to an online food log that must be updated daily to show their habits with food, sleep, exercise, water consumption, Omega intake, etc... This will help hold you accountable for the choices you make and allow others to see your progress and offer support if needed. Bonus points are also included to help make the most of the program for working out, sleeping, and stretching. The results you gain from this will be a direct result of what you put into it. All of the items listed are there for a reason and should be taken into consideration regardless of a Paleo lifestyle or not. Sleep, water, stretching, Omega's are all important on so many levels for the body. Dedicate yourself to a mere 4 weeks of changing a lifetime of bad habits. Pay attention to all the things that you do in a day, write them down, and take a hard look at how your treat yourself. You may be surprised at some of the things that have just become routine. I wish everyone the best of luck and look forward to seeing big changes over the course of the program. Give it 100% and you will be successful in this, and any other challenge that you are faced with. We are all here to support each other, so dont be bashful about asking for help!
Performance Test : "Cindy" AMRAP 20mins - 5 Pullups/10 Pushups/15 Squats - Initial test 3/2/12 - score = starting points
Each Meal - Minimum of 3/day - Paleo (No Grains/Sugar or Dairy): +2 pts - Paleo Meal w/ Dairy: + 0 pts - Fewer than 3 meals/day: -1 pt - Cheat Meal/Snack (meal including Grains/Refined Carbs or Sugars): -2 pts - More than half of daily carbs from veggies: + 1 pt
Meal - 5 meals/day (2 snacks): + 1 pt - Post Workout Meal: + 1 pt - No Coffee/caffeine: -+1 pt Exercise - 5+ WODS/ week: + 15 pts - 4 WODS/ week: + 10 pts - 3 WODS/week: + 0 pts - Fewer than 3 WODS/week: -10 pts - Stretch for 10 mins or complete Mobility Wod/day: + 1 pt - Drink 64 oz of water/day: + 1 pt - 8+ hours of sleep/day: + 1 pt - Try New Recipe : + 1 pt - No Alcohol for the week: + 3 pt s - Log in Food Journal every day/week: + 5 pts - Each Alcoholic Beverage (Max of 5 pt deduction/day) : - 1 pt - No Post Workout meal (within 30 mins) : - 1 pt - Fewer than 3g EPA/DHA per day : - 1 pt
Points 0-150 points 150 Burpee Penalty 151-250 points 100 Burpee Penalty 251 - 350 points 50 Burpee Penalty 351 + points No Penalty Burpees
Prizes Highest Point Total Top Male/Female T-Shirt & 25% Bill Credit Greatest Wod Increase Top Male/Female T-Shirt |
What to Eat
| |
|
|