CrossFit is a fitness and conditioning system used by many elite athletes, military, police, moms, dads, youth,MMAfighters and fire departments all over the world.  It is highly effective at creating what we call “elite fitness”.  This is very similar to what a martial artist would call a black belt.  It’s both a fitness and skill based system that takes both training and practice to master, which is something that can take years.

CrossFit combines functional movements, taught with perfection and performed at high intensity in a pattern that has no pattern – it is constantly varied.  It was specifically designed to develop general physical preparation (GPP) and skills, which means it can be used by anyone for anything – from simply improving your way of life to helping your perform in a sport at an elite level.  People that CrossFit are usually astounded by the results – they are suddenly able to do things that were never in their realm of possibility like a rope climb, pull up or handstand – so for them, they can quite literally, “Do the Impossible!”

Photos and Performance Tests

Paleo Challenge Begins

Entry Fee. $25

This is not a weight loss competition.  This challenge is a way to better health, performance, and a longer happier life.

Nutrition Course:  Keven will be holding a one-hour course that will cover all the ins and outs of the Paleo Diet.  He will cover what you can and cannot eat, meal plans, and how to make the Paleo Diet fit into your everyday routine.  This course is not mandatory for the Paleo challenge but is very informational and will give you all the tools you need to be successful with the contest.

Before and After:
 Photos Front, side and back view (Men wearing shorts, Women Shorts and Sports Bra)
Measurements: Body weight and body fat percentage
Performance: 1 mile Run, Max Pull ups, “Christine”
The Winner
At the end of the challenge the top 3 performers will be selected based on:
1.  Measurement Improvements:  weight, and body fat percentage
2.  Performance Improvements:  1 Mile Run, Max Pull ups, “Christine”
3.  Scoring:  Points from daily nutrition score sheet

Prizes:
The Top Three Winners of the Paleo Challenge will receive cash prizes.

Scoring:
You will be required to keep track of your eating on a Nutrition score sheet.  The score sheet will be submitted each week so your points may be recorded.  From this score sheet you will given a score of 0-10 based on your compliance with the Paleo Diet.  A score ofTEN would represent a day of eating like a true hunter gatherer . You score your self every day

10 Points: eating like a true hunter gatherer; nothing but nothing but meat, fish, eggs, veggies, fruit, nuts and seeds.
1 point off for every serving of: Deli meats, bacon, sausage, beans, hummus, peanuts, agave, honey, salt, peas, dried fruit, most salad dressings.
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, hot dogs,
4 points off for every serving of:  Soda, juice, sports drinks, potato, fried food, chicken wings, 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:  If you are going off the reservation, it’s important know how many servings you are eating…for example, 1 can of soda is 2 servings.  This means that if you drink an entire can you’d be working off of 2 points for the day.

Bonus Points:  There is a potential for 3 extra bonus points per day.
1.  You get one extra bonus point for everyday you participate in a CrossFit workout.   The benefits of Paleo are magnified when combines with training program that combines constantly varied, high intensity, functional movements. 
2.  You get one extra bonus point for everyday you consume at least 4 grams of Fish oil.  Here’s the deal…Our primary goal with this challenge is to reduce Silent Inflammation.  Silent inflammation is far more insidious than classic inflammation because it is at the molecular level and may not be detected until it’s too late! It doesn’t generate the pain associated with classic inflammation and therefore goes untreated for years or even decades. Virtually every type of chronic disease (heart disease, cancer, and Alzheimer’s) has a significant inflammatory component as its underlying cause.  
    Silent Inflammation is the first sign that your body is out of balance and no longer well. You can’t feel it, but it is grinding down your heart, your brain and your immune system.  Your weight and health are greatly determined by how well you control the inflammatory process. 
3.  You get one extra bonus point for everyday that you drink at least half your body weight in ounces of water.
 180lbs= 90 ounces

Post Workout Exceptions.
Post workout is the one time we will allow a slight deviation from Paleo.  We will allow three exceptions, Milk, Sweet Potatoes, and “All Natural” Whey Protein powder.  If you are unable to stomach solid foods after training a protein drink is a great alternative.  For fast and complete recovery we suggest a post workout protein shake and some sweet potatoes.  You should mix the protein with water (aim for 20-45 grams) but milk will be allowed, and eat 3-9 ounces of sweet potatoes.  If your primary goal is to decrease body fat and get leaner skip the potatoes.  If you just finished Murph, Eva, Badger or other 30+ minute intense workouts, go higher on the starches to replace glycogen.  Your performance the next day is dependent on it.  The Post Workout Exception is only allowed 30min after your workout.  After the 30 minutes your body is not gaining any benefits from these exceptions so they are not allowed after the post workout window closes.

Scheduling

If you are unable to attend the nutrition course and day one of the challenge please contact Keven immediately to setup an alternate date to conduct your performance tests, photos, and measurements.