NUTRITION CHALLENGE: Back To Basics
THE CHALLENGE
The summer is over. No more ice cream and fruity summer drinks. It’s time to get back on track. No better way to do so than with a Nutrition Challenge! Remember, we use these challenges to see what works in our own personal lives… we don’t expect it to work for all of you. Take what works, and incorporate that in your routine… build up the right system over time. This isn’t a quick fix.
This specific challenge is about quality. No scales and no measuring cups, just quality foods, with a penalty for “treats”. It’s just 30 days to see if the pure quality approach works for you.
And you’re not doing it alone! You will choose or be assigned a partner for accountability. You’ll keep each other honest and healthy and if you have a “treat” you both pay the penalty! More on this later…
THE RULES
What you can eat:
- Vegetables — Lettuce, spinach, kale, brussels, cauliflower, broccoli, peppers, cucumber, carrots, tomatoes, white potatoes, sweet potatoes, corn on the cobb (or fresh off), beets, radishes, celery, etc.
- Proteins — Chicken, turkey, fish, seafood, grass-fed beef/steak, eggs, buffalo, venison, etc.
- Fats — Avocado, guacamole, coconut, oils, olives, nuts, seeds, butter (grass-fed only e.g. Kerry Gold, Kate’s, etc)
- Fruits — Fresh fruit; apples, oranges, berries, watermelon, all melons, bananas, kiwi, grapes, pears, nectarines, peaches
- Grains — Rice and oats
- Dairy — splash of cream in coffee
What you can’t eat:
- Sugar — honey, maple syrup, agave nectar, coconut crystals, artificial sweeteners of any kind (stevia, equal, etc.)
- Fruits — Dried fruit or anything with fruit concentrates (e.g. jams and jellies, juices, etc.)
- Processed Foods — items you cannot make in your kitchen, items with ingredients you cannot find in your kitchen
- Gluten Containing Grains –wheat, barley and rye
- Dairy — milk, cheese, ice cream, yogurt (UNLESS vegetarian/vegan)
- Legumes — alfalfa, clover, peas, beans, lentils, lupins, mesquite, carob, soybeans, peanuts, tamarind (UNLESS vegetarian/vegan)
- Soy — soy milk, soy beans (edamame), soy sauce
- Fats — Canola, safflower and hydrogenated oils, peanuts or peanut butter
Exceptions: Pre/Post Workout (within an hour before or after WOD):
- Fuel for Fire
- Protein powder
- Pre-workout powders
- Any supplements that do not comply with the can’t list above (e.g. Rx Bars or post-workout bar)
THE COMPETITION
1) BODY METRICS (Total % Change)
They will include: weight, arm, chest, waist, hips AND a full length “selfie” (taken by YOU or a coach)
2) DAILY SCORE (Total Points)
If you eat within the parameters of the challenge (veggies, proteins, fats, non-gluten containing grains and fruits), you get a YES for the day. If you don’t, you get a NO. Each partner will record their own daily scores to the Goal whiteboard at the back of the gym.
The Penalty: For each “NO” you post on the Goal board, you and your partner must do the penalty for that week. The penalty complies to both partner and must be performed on the very same day that the “NO” is posted. So if partner 1 is a “YES” and partner 2 is a “NO”, you both still do (for example) 50 burpees.
Weekly Penalty (per “No”)
Week 1: 100 Squats
Week 2: 50 Push Ups
Week 3: 50 Burpees
Week 4+: 100 Sit Ups
Weekly Bonus (1 point available per week)
Week 1: Accumulate 10,000 meters (as a team)
Week 2: Accumulate 300 wall balls (as a team)
Week 3: Accumulate 6 miles on the bike (as a team)
Week 4+: Accumulate 600 double-unders (or 600 single-unders)
WHAT YOU NEED TO DO
- Sign up with a partner — Go to the back pull up rig and sign up on the “Goals” whiteboard. If you don’t have a partner, we’ll pair you up with one.
- Get your measurements/photo taken — See a coach BEFORE class.
- Begin logging your daily scores — Starting Tuesday, Sept 4th, log your scores to the back whiteboard
- Pay your penalty — If you score a NO, be ready to pay up!
THE WINNERS
The Back To Basics Nutrition Challenge ends on Thurday, Oct 4th! At that time, we will tally up the points based on a combination of team scores, measurements and benchmark WOD improvements. The winning duo will receive PRIZES!
HELPFUL RESOURCES
- Paleo Power Meals
- The Paleo Diet
- Whole30 Nutrition Blog
- Everyday Paleo Cooking
- PaleoOMG – Stay away from the baked goods
ANY QUESTIONS?
Post them to comments on THIS page and the coaches will respond (as will our members!).
WOD: Thu 08.30.2018 “Home With You”
NEWS
- Labor Day Weekend Schedule:
- Regular schedule Friday and Saturday
- No classes Sunday
- Monday 9/3: 7a and 9a classes only
- Barbell Club: Starting Tuesday 9/4, barbell club will now be Tuesday mornings instead of Thursday mornings. Barbell schedule is as follows
- Monday 7:30pm
- Tuesday 6:30am
- Thursday 6:30p
- Teen Classes: Will resume Tuesday 9/4 at 4:30p. Teen class schedule is as follows
- Tues, Wed and Thurs at 4:30pm
- Rise-N-Grind: Will resume Sunday 9/9 at 8am
WOD
Row 300 Meters
20 Ring Rows – feet on bench
Row 300 Meters
30 Kettlebell Step Ups (53/35)
Row 300 Meters
Row 300 Meters
50 Superman Rocks
Row 300 Meters
60 Jumping Lunges
Row 300 Meters
70 Meter Plate Push
WOD Guidance & Goal: 1k pace (moderate to fast) for the 300 meters. Big sets to get through other movements. Target 12-15 minutes.
Post Time to Comments.
BARBELL CLUB
6:30a and 6:30p
WOD: Wed 08.29.2018 “Imagine If”
NEWS
- Labor Day Weekend Schedule:
- Regular schedule Friday and Saturday
- No classes Sunday
- Monday 9/3: 7a and 9a classes only
- Barbell Club: Starting Tuesday 9/4, barbell club will now be Tuesday mornings instead of Thursday mornings. Barbell schedule is as follows
- Monday 7:30pm
- Tuesday 6:30am
- Thursday 6:30p
- Teen Classes: Will resume Tuesday 9/4 at 4:30p. Teen class schedule is as follows
- Tues, Wed and Thurs at 4:30pm
- Rise-N-Grind: Will resume Sunday 9/9 at 8am
WOD
“Imagine If”
In a 3 Minute Window Complete
400 Meter Run
3 Muscle Ups
Max Squat Snatches (135/95) in Remaining Time
– Rest 3 Minutes-
*do as many rounds as it takes to accumulate 30 snatches
WOD Guidance & Goal: Complete the run in 2 minutes or less and the muscle ups in :30-:45, to have at least :30 remaining to complete a series of squat snatches. It will take 5-6 rounds to complete 30 snatches. PUSH your pace. 3 minutes is a LONG rest.
Post Total Time to Comments.
Courtesy of CFLP
ENDURANCE
5k row
WOD: Tue 08.28.2018 Press + “Absfordays”
NEWS
- Labor Day Weekend Schedule:
- Regular schedule Friday and Saturday
- No classes Sunday
- Monday 9/3: 7a and 9a classes only
- Barbell Club: Starting Tuesday 9/4, barbell club will now be Tuesday mornings instead of Thursday mornings. Barbell schedule is as follows
- Monday 7:30pm
- Tuesday 6:30am
- Thursday 6:30p
- Teen Classes: Will resume Tuesday 9/4 at 4:30p. Teen class schedule is as follows
- Tues, Wed and Thurs at 4:30pm
- Rise-N-Grind: Will resume Sunday 9/9 at 8am
WOD
Press
5 x 3, ascending
*pause for :03 at top of each press
“Absfordays”
25 Strict Toes to Bar
50 Sit Ups
1 Min Plank
*not for time
WOD Guidance & Goal: For the press, start at 65% of 1 Rep Max press and build over the 5 sets. For “absfordays” strive for quality over speed.
Post Weight to Comments.
WOD: Mon 08.27.2018 “Brimful of Asha”
NEWS
- Labor Day Weekend Schedule:
- Regular schedule Friday and Saturday
- No classes Sunday
- Monday 9/3: 7a and 9a classes only
- Barbell Club: Starting Tuesday 9/4, barbell club will now be Tuesday mornings instead of Thursday mornings. Barbell schedule is as follows
- Monday 7:30pm
- Tuesday 6:30am
- Thursday 6:30p
- Teen Classes: Will resume Tuesday 9/4 at 4:30p. Teen class schedule is as follows
- Tues, Wed and Thurs at 4:30pm
- Rise-N-Grind: Will resume Sunday 9/9 at 8am
WOD
“Brimful of Asha”
AMRAP 15
9 Kettelbell Swings (70/53)
6 Burpee Box Jump Overs (24/20)
3 L-Sit Pull Ups
WOD Guidance & Goal: Unbroken swings for at least the first two rounds. Push the pace on the burpee box jump overs. And chip away at the L pull ups. Scale for L pull ups is strict pull ups.
Post Rounds to Comments.
ENDURANCE
4 x 400m at 1 mile PR pace. Rest 1 min between sets
BARBELL CLUB
7:30pm
WOD: Sun 08.26.2018 “Walk The Line”
WOD
“Walk The Line”
10 Rounds:
Sprint the curve of the track
Walk the straightaways
WOD Guidance & Goal:
WOD: Sat 08.25.2018 “Too Good at Goodbyes”
NEWS
Every try to define FITNESS? CrossFit founder Greg Glassman, puts it into 100 words… which forms the guiding principles of CrossFit.
WOD
“Too Good at Goodbyes”
AMRAP 30:
60/50 Cal Row
50 Sit Ups
400 Meter Run
30 Deadlifts (225/155)
20 Chest to Bar Pull Ups
WOD Guidance & Goal: Target 3 rounds. Keep a steady pace that you can maintain for 30 minutes. Smooth and steady on the row and sit-ups. On the deads, choose a weight that you can rep out 12-14 fresh. In the workout, execute deadlifts in sets of 5-10 and bar work in sets of 3-5 with small managed rests in between. This would be a great WOD to watch the clock between your sets. When you put down the deadlift or hop off your chest to bar, look immediately at the clock and count down, for example, 10 seconds, at which time you’ll get back on your next set. Take the thinking out of it… let the clock think for you!
Post Rounds to Comments.
WOD: Fri 08.24.2018 “Issues”
NEWS
BARBELL CLUB: Starting Tuesday, Sept 4th, Barbell Club is moving from Thursday morning to Tuesday morning. The schedule will look as follows
- Mon 7:30p
- Tue 6:30a
- Thu 6:30p
WOD
“Issues”
21-15-9 Hang Dumbbell Cleans (45/35)
15-12-9 Ring Dips
9-6-3 Rope Climbs
WOD Guidance & Goal: Target sub 10 minutes. Choose a weight for the dumbbells you can do at least 7 cleans.
Post Time to Comments. Compare scores HERE.
ENDURANCE
Bike
4 rounds:
as many cals as possible in 4 min. rest 4 min.
WOD: Thu 08.23.2018 “If I Had No Loot”
NEWS
BARBELL CLUB: Starting Tuesday, Sept 4th, Barbell Club is moving from Thursday morning to Tuesday morning. The schedule will look as follows
- Mon 7:30p
- Tue 6:30a
- Thu 6:30p
WOD
“If I Had No Loot”
5 Rounds
200 Meter Run
20 Wall Balls (20/14) (10/9)
20 Dumbbell Snatch (50/35)
WOD Guidance & Goal: Go unbroken on the wall balls and snatches as long as possible. Runs are the rest. Target 15 minutes.
Post Time to Comments.
BARBELL CLUB
6:30a and 6:30p
WOD: Wed 08.22.2018 “Feels Good”
NEWS
BARBELL CLUB: Starting Tuesday, Sept 4th, Barbell Club is moving from Thursday morning to Tuesday morning. The schedule will look as follows
- Mon 7:30p
- Tue 6:30a
- Thu 6:30p
WOD
“Feels Good”
5 Rounds:
500 Meter Row
15 Toes to Bar
Rest 2 Minutes
WOD Guidance & Goal: Finish each round as fast as possible. Target 2:15-4 minutes. Go unbroken or quick sets of 3-5 on the toes to bar
Post Times to Comments.
ENDURANCE
20 min of work
sprint :10 top of every 2 min