CROSSFIT PALEO CHALLENGE 2012. For 4 weeks you will eat from this phrase and nothing other than this phrase: Meat, and vegetables, nuts and seeds, some.

CROSSFIT

PALEO CHALLENGE 2012

For 4 weeks you will eat from this phrase and nothing other than this phrase:

“Meat, and vegetables, nuts and seeds, some fruit, little starch, and no sugar!”

Points will accrue for the following:

*Each Day of Eating Strict and keeping a journal *CrossFitting 5 days per week*Sleeping 8 hours per Night

*Before and After Picture

Weekly Recipes are posted on the Crossfit Incite BlogYou’ll be divided into

multiple teams. Each Saturday you will post your points which will be tallied for each team and posted on Saturdays. If you do not post your points, you will get a ZERO!

Challenge dates:September 1st-29th (4 Week Challenge)

Check the Crossfit Incite Website this week for the complete Paleo Challenge Powerpoint!

Lean Meats  Fish Lean beef (trimmed of visible fat) Flank steak Top sirloin steak Extra-lean hamburger (no more

than 7% fat, extra fat drained off) London broil Chuck steak Lean pork (trimmed of visible fat) Pork loin Pork chops  Lean poultry (white meat, skin

removed) Chicken breast Turkey breast Eggs Egg Whites

Vegetables Asparagus Bell peppers Broccoli Brussels sprouts Cabbage Carrots Cauliflower Cucumber Eggplant Onions All types of Lettuce Mushrooms Onions Peppers (all kinds) Seaweed Spinach Squash (all kinds) Tomato

Nuts and Seeds Almonds Hazelnuts Macadamia nuts Pecans Pine nuts Pistachios (unsalted) Pumpkin seeds Sesame seeds Sunflower seeds Walnuts Olive Oils Olives, avocado, walnut, flaxseed,

and canola oils

Fruit Apple Banana Blackberries Blueberries Melons Cherries Grapefruit Grapes Kiwi Mango Orange Peaches Pears Pineapple Strawberries Watermelon All types of fruits

Here’s a summary of foods that are NOT consistent with a paleolithic nutritional model:

Dairy products, including milk, butter, cheese. Peanuts, peanut butter and cashews Cereal grains including things like, bread, oats, rice, corn. Beans, peas or other legumes. White Potatoes. Packaged "manufactured" foods. Sweets, candy or soda, diet soda, nothing with refined sugar, high

fructose corn syrup or hydrogenated foods. Check your labels! Alcohol….yes, its just 4 weeks, give your body a break!

1. Breakfast Sausage (nitrate free if possible), Pineapple, Almonds 2. Eggs (2-4), Bacon, Avocado, and one whole orange. 3. veggie scramble – (Saute in Olive Oil) Eggs scrambled with peppers,

tomatoes, & onions and a side bowl of strawberries. 4. Eggs Sunny side up (olive oil), 2-4 strips of turkey bacon, 1 piece of

fruit, & a handful of nuts. 5. smoked salmon, diced vegetables (zucchini, celery, spinach). 1 tsp olive

oil. Saute veggies to taste. 6. 1 sirloin steak of slice of ham. 1 sliced tomato (cook as desired). 1

handful of nuts. 7. 1 bowl of chopped fruit, choose from the following - apples,

strawberries, bananas, berries, oranges, etc. 1 large handful of nuts (I prefer walnuts). 4 strips of bacon, turkey bacon, or links of breakfast sausage.

8. Deli Turkey (also make a great snack), 1 piece fruit, 1 handful nuts.

In general you want to have some PROTEIN, CARBS (Fruits and veggies), and a source of HEALTHY FAT with each snack and meal but there’s

nothing wrong with eating an apple & handful of nuts as needed.

Remember, the purpose of this challenge is to eat real food, not to go hungry. So EAT up!

Google is your friend, all kinds of things come up under Paleo snacks. If you like to cook here are some additional ideas:

http://www.thepaleodiet.com/nutritional_tools/recipes.shtmlsnacks/.

*Trail mix for on the go:1 cup raw or roasted almonds, 1 cup pumpkin seeds, ½ cup sunflower seeds,

1 cup blueberries, ½ cup raisins.*fruit & nuts*Homemade beef jerky, nuts, 1 piece of fruit.*leftovers also make a great snack!

When grocery shopping or eating out you want to insure that all of the ingredients are free of

(1) grains, (2) legumes including peanuts, beans, peas, soybeans, tofu, soy milk and

flour, (3) dairy products, (4) salt, (5) yeast including baked goods, pickled foods, vinegar, fermented foods

and fermented beverages (all contain yeast), (6) processed sugars, (high fructose corn syrup) (7) excessive added fats (hydrogenated fats) except for permitted oils. You

should try to choose the leanest cuts of domestic meats and trim away any visible fat.

Remember this phrase:

“Meats and Veggies, Nuts and Seeds, Some Fruit, Little Starch,

NO SUGAR!”

Keep it simple :If its not in the phrase, don’t eat it!

Strict Paleo5pts per day1 point for each meal /Snack that is Paleo

Crossfitted5pts per week1 point for each workout completed

8hrs of Sleep8pts per night1 point for each hour you sleep each night

Total Points(Add totals for each week in bottom row. At the end of the 4 weeks add these four numbers together for a grand total)

Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4

MON __ __ __ __ __ __ __ __ __ __ __ __TUES __ __ __ __ __ __ __ __ __ __ __ __WED __ __ __ __ __ __ __ __ __ __ __ __THUR __ __ __ __ __ __ __ __ __ __ __ __FRI __ __ __ __ __ __ __ __ __ __ __ __SAT __ __ __ __ __ __ __ __ __ __ __ __SUN __ __ __ __ __ __ __ __ __ __ __ __Weekly Total : __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __

Grand Total: ___________

This is a healthy lifestyle change, not a diet! This is a challenge to raise awareness of how important it is to combine quality nutrition with CrossFitting! You will experience a lot of changes this month and learn to read your body in new ways. Please feel free to come to the coaches with any questions, concerns, suggestions and feedback!

Drink water, water and more water! Your body is going to be going through a week or so of DETOXING all the processed, junky, nasty foods that we eat! Admit it, we eat a lot of junk that controls our moods, attitudes, performance and ambition!

“Sugar is like CRACK!” When we eat a lot of processed breads, pastas, oats, crackers etc., our body breaks them down and stores them just like sugar! So by taking this out of your diet you might experience strong cravings for these foods , crazy mood swings and all sorts of types of body changes that might try to talk you into quitting the challenge, but just remember, if you were trying to get off CRACK, you would feel the same way! Stick to it, you will get over that hump after a week or so and feel like a champion!

What better time then now to try this challenge! You have the whole gym backing you, encouraging you and doing it with you. Its only a 4 WEEK challenge, it could change your life forever…its time, jump on the band wagon and do it with us, you wont regret it in the end!

We as coaches require that you keep a strict journal this month of all that you are eating, the workouts that you are doing and the amount of hours that you are sleeping. This way when you come to us with specific questions we have a reference to go by. If we don’t know what you are eating, we wont be able to help you as much.