WHAT THIS IS

A 30-day reset to kick start yourself into getting on track through a supportive, community-based approach. Whether you’re trying to get beach ready or looking to improve your Fran time, this is a great opportunity to start to change the underlying habits, behaviors, and beliefs that drive us to make poor nutritional choices.

The focus throughout the challenge will be how to fuel your body for performance while losing body fat–without starving yourself in the process.

Starts: Monday, April 25
Ends: Tuesday, May 24
Prizes: TBD–We’ll post about these in the Facebook group
Cost: $10.00–All proceeds to go towards the prizes

WHAT THIS ISN’T

This is not a 30 day “cleanse.” We’re athletes–we need to eat to perform. Restriction and guilt is not the goal–the idea isn’t to place yourself in a mindset of deprivation for 30 days and then binge eat when it is all over. This challenge is designed to help you develop a positive relationship with food–we want you to learn to eat, not diet.

WHY

Nutrition is the cornerstone of fitness — everything we do at CrossFit is supported by our diet. Given this, proper nutrition is the single most important thing that you can change to influence your fitness, beyond even the efficacy of the workouts themselves.

This challenge is about helping you understand the absolute foundational importance of nutrition, teaching you how apply this knowledge on a day-to-day basis, and providing you with some quantitative guidelines to support your success.

Over the next month, we’ll give you the tools you need to implement a nutritious and sustainable diet. We’ll also hold you accountable  and teach you how to use those tools on your own to meet your personal goals -– be they general health, a banging beach bod, PR’ing your Fran time, or all of the above.

GENERAL GUIDELINES

Much of what we discuss will align with Paleo/Primal guidelines, but this is not strict paleo. The main goals are to learn and hold yourself (and each other) accountable in your nutrition. What’s good, what’s bad, and why? How do different things in your diet affect your body, your overall health, and performance?

Ultimately, this is about finding what works best for you and your goals, and making informed decisions about how you fuel your body, but we’ll follow a few guiding principles:

•   Eat real food. Meats, fish, poultry, vegetables, fruits, nuts, seeds, fats.
•   Eliminate refined sugars–anything that ends in “ose”
•   Drink more water
•   Reduce intake of processed foods
•   Get 8 hours of sleep each night
•   Move every day. (This doesn’t have to mean CrossFit–it can be mobility, yoga, walking, swimming, yardwork, etc.)

TOPICS WE’LL TALK ABOUT

•   Identifying hidden sugars
•   Understanding macronutrients
•   The physiology of fat loss
•   How to meal plan and prep
•   Strategies for eating out and while traveling
•   Supplementation
•   Simply maintaining a healthy lifestyle

HOW IT WORKS

We will have a private Facebook group where you’ll be able to ask questions, share successes, be held accountable, and be supported by your peers and coaches. On this page we will share a plethora of coach-approved resources–goal setting workbook, accountability journal, questionnaires, macronutrient calculators, meal planning guides, recipes, etc.

You will be required to keep track of your eating and points in a nutrition log that will be in a shared google drive spreadsheet. In this log you will enter in your daily food and drink intake, points for that day, and any notes. These notes can include how you felt, if you PRed, what you weighed, how you lost points, or anything else.

SCORING

Based on your nutrition log, you’ll give yourself a score of 0-4 points per day based on your compliance with the Challenge.

•   Four Points: 100% clean, no refined sugars or processed foods. You stuck to challenge guidelines and ate mainly meat, veggies, some fruit, nuts and seeds.

•   Three Points: One time during the day, you had a little something that was off the “list” of clean foods, but wasn’t horrible (Examples: Cream in coffee, Pre-made Condiments (Ketchup, mayo, dressing,) or Rice. (Note: any amount of more than one of these is a two-point day.)

•   Two Points: You had a small amount of “not real food”. Maybe it was a fully clean day, but had one full slip: 1 beer/glass of wine, dinner rolls, a handful of fries/chips, rice, etc. (Note: any amount of more than one of these is a one-point day.)

•   One Point: Most of your day was clean eating, but there was one full meal that you fell off the wagon: Pasta, Pizza, more than one Soda/Juice/alcohol, bag of popcorn, etc. Note, any cheat outside of the bad meal pushes you into Zero Points.)

•   Zero Points: You had a bad day. (You’ll know.)

There are also 3 ways to get bonus points each day:

•   One point: Working out–this can be CrossFit, yoga, soccer, whatever. The more you are at Crossfit the more support and exposure you will have during the challenge! Being around others that are going through the same experiences you are will enhance your chances of success.

•   One point: Get 8 hours of sleep. Proper sleep has been associated with everything from faster recover, better mental focus, to more HGH production.

•   One point: Hydration. You get an additional point per day for consuming 50% bodyweight in ounces of water per day.

DRINKING EXCEPTIONS (BECAUSE WE KNOW YOU GUYS…)

•   Avoid drinking if at all possible. But if not…
•   1 glass of red wine allowed (6 oz pour only, weekends ONLY)
•   2 tequilas or gluten free vodka (2 oz pour, Saturdays ONLY)

APPROVED FOOD LIST

Note: This is not meant to be inclusive, but is a good reference and starting point if you’re culinary challenged.

Veggies
Kale
Collard Greens
Spinach
Brussels sprouts
Broccoli
Asparagus
Beets
Tomatoes
Squash
String Beans
Peppers
Carrots
Cauliflower
Artichokes
Eggplant
Snow Peas
Cabbage, chopped
Cucumbers
Celery
Lettuce
Mushrooms
Radishes
Sprouts
Onions

Meat, fish, protein (eggs + approved dairy)
Sardines
Boneless, skinless chicken or turkey breast
Lean ground chicken or turkey
Fish, cold water, wild caught (salmon)
Game: (bison, ostrich, venison)
Game: lean ground (>=95% lean)
Eggs
Greek yogurt
Shellfish (shrimp, crab, lobster)
Clams
Red meat, extra-lean
Lean ground red meat (>=95% lean)
Tofu
Pork Tenderloin
Tuna
Cottage cheese
Protein powder (hemp, rice, pea)
Protein powder (whey) – clean no added sugar or sugar substitutes

Fruits
Raspberries
Blueberries
Blackberries
Strawberries
Watermelon
Cantaloupe
Orange
Tangerine
Apple
Apricots
Grapefruit
Cherries
Grapes
Kiwi
Mango
Peach
Nectarine
Pear
Pineapple
Banana
Papaya
Figs
Honeydew

Carbs/Grains/Legumes
Sweet Potatoes
Yams
Quinoa
Lentils
Edamame
Peas
Potatoes
Plantains

Fats
Avocados
Grass fed butter
Almonds
Cashews
Peanuts
Pistachios
Pecans
Walnuts
Coconut Oil
Coconut Milk
Cheeses (sparingly)