TBC Crossfit Paleo Challenge Rules

Start/Finish:
Monday January 10^th, 2011

Sunday February 27^th, 2011 (7 weeks)

Entry Fee:
$40.00 , sign up at the gym

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

Before and After:
Photo - front, side and back view (optional) but this is a great motivator! A picture is worth 1000 words! You may not like the before pic...so work hard to be proud of the AFTER pics!
Measurements - body weight, waist circumference, and body fat
Performance - 1 mile run, max push-ups 1 min, max sit-ups 1min (will be tested on this at the beginning and again at the end of the challenge)

The Winner:
At the end of the challenge the top 4 performers will be selected based on:
1.  Measurement Improvements - weight, waist, and body fat
2.  Performance Improvements - 1 mile run, max push-ups 1min, max sit-ups 1min
3.  Scoring - points from daily nutrition log

Prizes:
The top  4 winners of the Paleo Challenge will get a prize pack of money, gift cards, free memberships and more.

Scoring:
You will be required to keep track of your eating in a Nutrition log.  From this log, you will give a daily score of 0-10 based on your compliance with the Paleo Diet.  A score of 10  would represent a day of....

10 points: eating like a true hunter gatherer; nothing but meat, chicken, 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, pizza, cookies, baked goods, ice cream, frozen yogurt, sweets, pancakes, ketchup, processed marinades, BBQ sauce, sugar added dried fruit, beer, wine and ALL alcoholic drinks.

Note:  If you are going off the reservation, it's important to 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 would have 2 remaining points for that day. L

BONUS POINTS:
There is a potential for 4 extra bonus points per day.
1.  You get 1 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....ie. CROSSFIT.  Train Hard.  Eat Clean.  Live Life.

2.  You get 1 extra bonus point for everyday you consume at least 6 grams of Fish oil. 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 1 extra bonus point for everyday that you stretch more than 20 minutes.

4.  You get 1 extra bonus point for every night that you sleep more than 8 hours.
 
Post Workout:
Post workout is the one time we will allow a slight deviation from Paleo.  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), 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.