January 03, 2014
Kristin is living proof that we are dealing with some very powerful possibilities with the right nutrition.
CrossFit Cape Cod
Coaches & Participants
Coach: Kristin Powell
Jamin is away for 1 week but will be available to assist any of the participants along the way. All the coaches are at your disposal & the teams are designed to be a very useful option for support.
I am sorry that I left some people out, the list is trapped at C3. You are in, and will be added to a team tomorrow:)
As was described in the last post, we are not trying to find one winner. The goal of this challenge is that we all move forward stronger as a group,aided by the support of our teams and coach. Please post to the comments what percentage you adhered to the nutrition guidelines.
The goal is that everyone stay on track 100% but if for some reason you choose not to, grade what percentage of your day was paleo. (i.e. “99%-I forgot and ate a peanut.”)
A. 1 Rep Max Squat, Bench, Deadlift
B. 1 Rep Max Split Jerk, Clean, Snatch
Submit Results for either A. or B.
A. Filthy 50
100 Pull Ups
100 Push Ups
100 Sit Ups
(This will be Saturdays WOD)
Submit a score for A. or B.
Each Person Will Have 2 Scores to compare at the end of the 30 Days. We will see how many pounds were added to one of the strength totals, and how much time was shaved off of WOD 2.
Weigh in at C3 with your Coach, one of you should record this. We will be posting the affiliate total for LB’s lost, and total improvement on both benchmarks.
The “Good & Bad” Foods are all found here. I think most of you realized these are the basics. It makes sense that the closer you follow this the better your progress. We are ignoring the following ridiculous little things: Vinegar, Cashews, small amounts of Pure Maple Syrup & Honey or pineapple. (Sugary dried fruit is not allowed.) Post workout protein powder is fine, but try to avoid ones that are loaded with sugar, like Progenex or Chocolate Milk.
Some less obvious ones that are “Avoids” are all alcohol, beans, soy, peanuts/peanut butter, white potatoes, and rice. Avoid long ingredients lists, especially ones with lots of sweeteners.
Hopefully you realize that grains, dairy, and refined sugar will not be part of your diet for the next 30 days. There are plenty of meats/proteins, vegetables, fruits, nuts, seeds, oils that are in play that can be made into healthy meals.
Use your Coach to help you with questions, or ideas.
We are going to do a food and recipe swap in about a week.
For more personalized planning, turn to your Coach. Kristin Powell is also going to Make herself available some evenings at the box.
The Coaches have decided that the money you put in for the challenge will go to a party after the challenge!
Again the goal of this challenge is to move forward together as an affiliate and to lend as much support to each other as possible.