Sign In

Crossfit Saraland

ANNUAL WELLNESS CHALLENGE

 

OBJECTIVE

This is not a weight loss competition. While weight loss for some will be an important piece of your final result, this challenge is aimed at resetting and refueling your body with proper nutrients.  This challenge is going to rid your body of the cravings for and toxins found in processed foods, sugars, and alcohol.  You should all be aiming to fuel a path to a healthier, performance and result based dietary lifestyle that is sustainable and realistic.  This challenge for some of you will act as the first step.

 

WHAT IS PALEO: 
The Paleo diet is all about eating foods that have not been processed. It’s about feeding your body foods that would have been available to people of the Paleolithic era. This means eating lean meats, fruits and vegetables, nuts and seeds, and healthy fat sources like olive oil and avocados. Donuts, pizza, potato chips, candy bars, McDonald’s, all of these things, which lead to obesity and heart attacks, were not available back in the “Paleo” era.


HOW DOES IT DIFFER FROM THE ZONE: 


The biggest difference between The Zone and eating Paleo is that the Zone leans toward a diet that is quantifiable in terms of the ratio between the macro-nutrients.  The diet centers on a ratio of 40:30:30 of carbohydrates, protein, and fat.  The idea is that with this ratio, your body is at a hormonal balance, controlling your release of insulin and glucagon.  Eating within the “Zone” principles enables a slower rate of carbohydrates being released into the bloodstream, a smaller insulin release, which means less fat stored and a faster transition to fat burning. The Paleo Diet, on the other hand, focuses more on an un-weighted, unmeasured diet based on the quality of the food. Paleo approved foods are nutrient dense and make you feel better. For the purposes of our wellness challenge, we want you to focus more on the quality of what you're eating than on following a highly structured meal plan. Paleo is more restrictive in what you're allowed to eat, but is simpler to follow. Our hope is that 45 days of cleansing your body of processed foods will leave you more aware of how these items impact your overall health and performance.

The Ground Rules are as follows:


•    Eat lean meat, fish and seafood
•    Eat TONS of vegetables
•    Eat nuts and seeds, avocados and healthy fats
•    Eat fruits only in limited amounts
•    Eat Sweet potatoes only in limited amounts
•    No processed food (shop the perimeter of the grocery store!)
•    No refined sugar
•    No potatoes (other than sweet)
•    No cereals or grains
•    No legumes (including peanuts)
•    No dairy products


HOW THE CHALLENGE WILL WORK:

There will be 4 winners based on the categories below - 1 male and 1 female individual for each category. All four winners will receive ONE MONTH FREE with even more goodies offered to the overall winner. The two scoring categories will be Performance & Nutrition. Details are listed below.


CHALLENGE SCHEDULE: 


The 45 Day Wellness Challenge will commence on Tuesday, January 2nd and conclude Friday, March 2nd. Sign up for the challenge will last until January 1st. 


All participants will be asked to take before and after photos. It is entirely up to you whether or not you share them, but we require that you take one on your own phone at the beginning and end of the challenge so you can visibly see the impact this will have on your body.

PERFORMANCE: 


There will be a benchmark WOD at the beginning of the challenge and the same WOD will be repeated at the end of the challenge to test strength and endurance gains.  The % change (if any) between the two WOD’s will be calculated to determine the winners of this category. This WOD will be judged by a Coach like an Open workout - to ensure that you're performing proper technique and that no one is sand-bagging their initial score. Be fair to yourself and everyone else. Test the challenge! See if it really makes a difference in your performance.


Note: The WOD can be scaled. It just has to be scaled the same way at the beginning and end of the challenge.

NUTRITION: 


Each participant will select and/or be assigned a "buddy" who is also participating in the challenge to create a system of accountability for tracking your adherence to the nutrition guidelines. A spreadsheet will be provided to each participant where you will track your daily points. The highest score, both male and female, will win this category. You will communicate with your "buddy" on a daily basis to cross check each other's scores.

SCORING: 

Each participant starts their day with a score of TEN (10) points. A score of TEN would represent a day of eating like a true hunter gatherer; nothing but meat, fish, eggs, veggies, fruit, nuts and seeds. Varying from these nutrition guidelines will result in point reductions. There are also opportunities to add bonus points to your daily score.


Cause for point reductions:

•    1 point off for every serving of: Bacon, sausage, deli meat (bacon and other meats are okay if they are all natural uncured, example being Applegate Farms/Trader Joes), beans, hummus, peanuts (yes these are legumes), agave, maple syrup, honey, heavily salted foods (check your label, anything with over 20% of your daily intake in a serving), peas, coffee (each cup in addition to your daily allotted 2 cups) most salad dressings (store bought, get in the habit of making your own, olive oil and vinegar and mustard).
•    2 points off for every serving of: Dairy (milk, yogurt, cheese, butter), soy products, quinoa
•    3 points off for every serving of: Cereal, grains, wheat, oats, corn, tortilla chips, bread, rice, pasta, noodles.
•    4 points off for every serving of: Soda (diet and full sugar), juice, sports drinks, potato (sweet potatoes are OK), fried food, chicken wings (store bought, homemade, un-breaded ones are fine, baked, grilled, fried in olive oil), most restaurant appetizers, cookies, baked goods, ice cream, frozen yogurt, sweets, pancakes, ketchup, processed marinades, BBQ sauce, sugar added dried fruit, beer, wine and all alcohol drinks, pizza. 
•    Note: It is important if you do have something off the diet that you pay attention to a serving. For example most condiments, peanut butter, etc a serving would be comprised of 2 Tablespoons, a beverage would be measured by 8oz for a serving, a slice of bread would be a serving, a grain like rice would come in 2oz to a serving, 1 can of soda is 1.5 servings, etc. This means that if you drink an entire can you’d be losing 6 of your 10 points for the day. If you are unsure of something, please ask.
•    Note: Again this is a Paleo challenge, this means meat, veggies, nuts, seeds, and some fruit. No dairy, legumes, refined sugar, or grains. You will be allowed 2 cups of coffee a day, a cup being 6oz. 

Cause for bonus points:


•    You get one extra bonus point for every day you participate in a CrossFit or Bootcamp workout at CrossFit Saraland. The benefits of Paleo are magnified when combined with a training program that combines constantly varied, high intensity, functional movements. You can receive up to 2 points a day here, if you are training twice a day 2 points are given out, this is the cap though, no more than 2 points a day for training. This does not include coming in on your own time and training, you must complete the class WOD for the day, either CrossFit or Bootcamp (or both) to count as a bonus point.
•    You get one extra bonus point for every night that you sleep 8 hours or more (must be one session of sleeping).
•    You  get one extra bonus point for drinking a gallon of water in a day. (Max 1 point)
•    Mystery point opportunities will be offered throughout the challenge in the form of extended work following WODs.

Additional Nutrition Guidelines: 

By nature the Paleo diet is low in carbohydrates, high in fat, and high in protein. We don’t want you to get too carried away with your exact macronutrient profile, but here are a couple of guidelines. Don’t worry about how much fat you are eating, contrary to what our government and most modern medicine says, it’s just 6 weeks, don’t worry about your fat intake and see what happens…with that being said don’t make it a point of living off of chicken wings, prime rib, avocados, and nuts, but don’t worry about making those foods a regular part of your diet. Don’t eat too much fruit, 2 pieces a day, 3 if you’re a large person, while fruit is good and natural, it is still loaded with sugar, and no fruit juice, doesn’t matter if it is the purest stuff you can find, a glass will make up most of your carbohydrate intake for the day. Eat lots of veggies, especially leafy greens, they’re the best. Be wary of your root vegetables, sweet potatoes are great but don’t find yourself eating large portions of them every day. Try and stick to leaner cuts of meat, but again don’t worry if you eat fatty ones. Aim for 1 gram of protein per day per pound of bodyweight. Try and keep your carbohydrate intake to around 100 grams, another 50 or so if you are training more than once a day, or have a super hard workout.