Challenge Details
Caffeinated CrossFit Nutrition Challenge
This challenge will be the paleo diet. Come to our nutrition talk,
on Friday, January 11th at 6:30 PM with Coach Mary to learn more details!
The Details
Challenge Dates
Kick-off: Monday, January 21st
End of Challenge: Monday, February 25th
**5 Weeks**
How to Participate
Before
starting: Sign up online on the excel so we know you are in the
challenge!
To participate in the challenge, you must visit Caffeinated
CrossFit on or around Day 1 and Day 35 of the challenge and complete the
following activities on both days:
1. Pay the buy in fee of $25 to go towards
prizes and cash for the winners (Cash or Check or PayPal to Christine
[gtswim89@gmail.com]).
2. Sign up for the Dunk Tank:
Rates this time around will be:
2 dunks for $45 plus taxes & fees
Also, members will need to purchase through their website to keep
this steam lined!
To purchase 2 for $45 the clients will need to:
a. go to www.dunktruck.com
c. navigate the calendar to JANUARY
d. click on the time they want to
schedule
e. select "2" body composition
tests
f. input name, email & phone number
g. there will be a space for the promo code
on the next page
h. enter payment information & promo code
"NEQMD86M"
3. Take 3 photos of yourself: front, back,
and right side (profile)
4. Participate in the baseline workouts:
these need to be done during the week of July 31st and again the week of August
28th. These workouts will be the regular workout for each day. If you
miss a day, you can make it up in open gym.
Challenge Criteria
Your final score for the challenge will be totaled using 4
components:
1. Food Score: You may earn up to 36 points by eating following a
clean diet. You’ll be keeping a simple food journal for each day of the
challenge, and will earn points when you stick to the paleo diet.
2. Performance Score: You may earn points based on your
improvement in the workout performance. You’ll be doing these benchmark
workouts on first and last week of the Challenge, and will be scored based on
your percentage improvement in score. The number of points you earn will depend
on your percentile ranking as compared with other participants in the challenge.
3. Body Score: You may earn points based on your improvement in
body composition. The number of points you earn will depend on your percentile
ranking as compared with other participants in the challenge.
4. Workout Consistency Score: You will earn points based on the
number of workouts you complete each week in comparison to the number of
workouts you commit to at the beginning of the challenge.
Food Score
Your Food Score will be calculated as follows:
▪ Your Food Score will start at 0 points.
▪ Every day you can either:
- Gain a point for sticking to the paleo
diet 100% (+1)
- Stay at your current score by sticking to
paleo except for a few (<2) instances of minor non-paleo slip ups. The point
of this is for athletes who didn’t realize a meal wasn’t paleo because it
contained some artificial sugar or if there was cheese on the salad, etc. This
is up to coach’s discretion. (e.g. 1 slice of pizza DOES NOT equal 1 minor
instance) (0)
- Lose points by not sticking to paleo that
day. 1 point per meal. Up to 3 negative points per day. (-1 to -3)
▪ If you maintain a perfect diet (i.e. stick to paleo 100%) for
the entire 36 days (5 week challenge), you can earn a total of 36 points.
▪ You can get an additional point each week (for a maximum of 5
bonus points) for submitting a food blog/diary entry for the week. Sample blog
entries can be found here.
Food Journal
Your Food Score will be calculated based on a simple daily food
journal that you will be keeping throughout the Challenge. Your daily food
journal must list the following information:
▪ A log of ALL meals and snacks you ate for that day. Include as
complete a list of ingredients as you can manage.
▪ We recommend “My Fitness Pal” with the largest food repository
to help manage your food journal.
▪ Your food score per day +1, 0, -1, -2, -3 (on the
customized excel, “Athlete
Nutrition Log” tab)
Performance Score
The Performance component of the score will be calculated by
comparing your performance of the WODs on first and last week of your
challenge. The difference between your workout scores from first and last week
will result in an Improvement Percentage value which will be compared to every
member of the challenge. To simplify scoring, the percentage difference of each
workout will be summed up to equal your total percentage improvement.
Workout #1:
In 10 Minutes:
Find a 5 rep max back rack step up (each leg)
**Note: Weight may be different per leg. Record each leg
separately.
In 20 Minutes:
Find a 5 rep max Back Squat
Workout #2:
"Baseline"
For time:
500 Meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
Rx vs. Scaled
If you do Rx in the first WOD, do it Rx on final. If you scale the
first WOD, scale it exactly the same on the final as well.
For Example
Let’s say on workout #1 you got 300# in the beginning and 310# at
the end of the challenge. You got a 3.33% increase on workout #1. Then, let’s
say on workout 2 you went from being able to finish in 5 minutes to 4 minutes.
You got a 20% increase on workout #2. Your total percentage increase is 23.33%.
We will then rank everyone be percentage. If there are 10 people in the
challenge, 1st place will get 10 Points, 10th place will get 1 Point.
Body Score
The Body component of the score will be based on a body. The
difference between our scan results from Day 1 and Day 36 will result in an
Improvement Percentage Value which will be compared to every member of the
challenge. With ranking listed by Improvement Percentage Value, you will
receive Body points based on your percentile rank. If there are 10 people in
the challenge, 1st place will get 10 Points, 10th place will get 1 Point.
Workout Consistency Score
In the excel sheet when you sign up, you will choose a number of
times to workout per week during the challenge. Every week you meet the number
of workouts committed to, you will get 5 points for that week. (All or none)
You cannot make up workouts in another week. For example, if you say 3 times
per week. You will need to come into the gym/workout on your own (at least 30
minutes of activity). Coaches sign off required for workouts done outside of
the gym. For workouts done at the gym, you must be signed in to class to get
credit. Track your progress through the “Workout
Log” tab. (workouts done at the gym with you signed in will be added
at the end of the challenge if you forget to keep this updated)
Winning The Challenge
Your total score will simply be the combined total points of your
Food Score, Performance Score, Body Score, and Workout Consistency Score.
Winner Announcements
Final scores will be posted, winners will be announced, and prizes
will be distributed Following our End of Challenge Event in March.
Summary of Challenge Schedule
▪ Now-1/21: Sign up for the challenge online and
submit buy in payment.
▪ 1/11: [6:30 PM] Nutrition Talk. We will go through the requirements
of the challenge as well as strategies and tips for successful paleo dieting.
▪ 1/21-1/25: Need to check off all their "before
challenge" requirements. Dunk Tank, Workouts, Buy In Fee, Pictures.
▪ 1/21: [4:30 PM-7:30 PM] Kick off event at Caffeinated CrossFit.
The workouts will be run in heats. Athletes will get their
"before" dunk tank results and pics taken.
▪ 1/21-2/25: Competitors will stick to their 5 week challenge and
submit their food log score each day (+1, 0, -1, -2, -3) and workout consistency
score each week.
▪ 2/25-3/1: Need to check off all their "after
challenge" requirements. Dunk Tank, Workouts, Pictures.
Accountability Buddies/Teams
This may be tough, we know, and we (the coaching staff) are going
to be doing this with you. Everyone who signs up with the challenge will be
able to talk to your coaches about any questions or concerns or to help set a
plan for your diet. You will be in a team with all the members of your gym to
encourage each other, and keep each other on track. Within and across the teams
we will encourage recipe sharing (maybe even some group taste testing) and
group outings to help make the “diet” a sustainable way of life.
What Is Paleo?
Here are the basics:
Eat: Meat,
fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and
oils.
Avoid: Processed
foods, sugar, soft drinks, grains, most dairy products, legumes, artificial
sweeteners, vegetable oils, margarine and trans fats.
More reading on paleo can be found here.
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