2013 CFR Paleo Challenge

BS 3×5
Chinups 3x failure

Then

500m row for PR
Rest 2 minutes
5 rounds of:
1 minute to complete 30 KB Swings (70/53)
1 minute rest

It is time! CFR will host the first Paleo Challenge of 2013. This is much different from the last LuRong challenge. For those that have participated in a CFR Paleo challenge there have been a couple minor changes so please read the post carefully. I would print or bookmark the post to pull up useful dates and information should you have any questions throughout the challenge.

 

We will be giving a free one month membership to the winner and a cash prize. The last challenge gave a little over $300.00 in cash. I expect this one to be much bigger. You will have this week to begin to prepare for the challenge. Go to the store, rid your house of crappy food, explain to your loved ones what will be happening for the next 5 weeks (you will need their help), and prepare for the awesome changes that await you.

 

We will hold a Q&A for all participants on Thursday, February 14th at 6:45. We know this is Valentine’s Day but figured most will be heading out on a Friday to celebrate anyway. If you can make it this will be a good time to ask your questions, meet new members, pick the brains of the Paleo pros, learn something new from those that have been doing this for a while, and enjoy good company with a glass of wine.

 

We couldn’t be more excited to see the changes. Good luck to all our CFR family!

 

Important dates to remember:
1. February 14th, 6:45pm – We will host a Paleo challenge kick off question and answer. Our 6:45pm class will be cancelled. Beau will explain the rules and answer any rule questions you may have. Angie and Mallory will then answer any additional questions you may have about how to get started, what to eat, where to get it, how to make an easier transition, why we avoid the foods we do, and just helpful tips and pointers to make you successful. Bring your favorite beverage and we will plan on a nice Thursday evening social gathering to have a chance to meet new members, help those new to Paleo and spend a great evening with friends. We will wrap it up by 9pm.

 

2. February 18th – start date

 

3. February 23rd – The before Paleo challenge workout must be completed and recorded by a trainer and $20.00 must be turned in to start the challenge. There will be an envelope on the stereo, place your money inside and write your name on the envelope. The workout can be completed any time that week. Just tell the trainer you are doing the Paleo WOD.

 

4. February 23rd – before photos must be taken BY THE PARTICIPANT. Before and after photos are critical. Here is a great example of what the before and after photos should look like.

 

5. March 25th – After photos must taken BY THE PARTICIPANT.

 

6. March 28th – The post Paleo challenge workout must be completed and recorded by a trainer. Paleo challenge food points must be turned in. An email must be sent by this date by the participant to beau82nd at gmail dot com. The email must include both before and after photos, total food points, number of days you made it to CFR during the challenge and Paleo challenge pre workout times and post workout times.

 

Here is how the winner will be decided:
1. You will all start with 335 points. 5 points are given for eating paleo choices for that day (possible 180 points) and five points are given if you come to CFR that day (possible 155 points and you must physically make a workout at CFR). If you eat a food that is not allowed during the challenge you will lose ALL 5 POINTS FOR THAT DAY. If you do not make it to CFR that day you will also lose all 5 points. So, if you eat a piece of cake on day two of the challenge you will now only be able to collect 330 possible points at the end of the challenge. Those that eat 100% paleo for the entire 36 days will collect all 180 food points. Those that make it to CFR every day we are open will collect 155 workout points. You will keep track of your own points daily and turn them in at the end in the final email to Beau.
2. The person with the most improvement in the before and after Paleo challenge workout will receive 50 points. Second place will receive 40 points, third place 30, fourth place 20 and 5th place 10 points.
3. The before and after pictures will be judged by disinterested third party strangers who know none of you. They will be ranked in order from first to fifth. The same points will be awarded for each place as above.
4. The person who collects the most points will be declared the 2013 CFR Paleo challenge winner.

 

Food choices, what’s allowed, what’s not:
1. NO SUGAR. I don’t care if it’s super natural 100% raw organic made by bees that eat only grass fed flowers. It’s still sugar and it’s not allowed. Here are a few more ways sugar can be hidden in your foods by an alias name. If you see things like this written on your package it really is just plain old sugar. This includes ALL forms of artificial sweeteners. Sugar from fruit is allowed (an actual piece of fresh fruit).
2. NO GRAINS. This includes bread, rice, pasta, cereal, oatmeal, corn, and every other pseudo grains like quinoa, even if they are gluten free. Beware sneaky ingredients like dextrin and maltodextrin that isn’t made in USA.
3. NO DAIRY. NO Milk, cheese, yogurt…Butter IS ALLOWED.
4. NO LEGUMES. This includes peanuts, peanut butter, beans, peas, and lentils to name a few.
5. ONE GLASS OF WINE or gluten free alcoholic beverage per day is allowed.
6. Because we are a strength focused gym and I make the rules you are permitted to use protein powder. But your protein powder must not have any of the above banned substances in it. So 100% pure unflavored whey protein is allowed. Mixed in water of course.
Remember; eat meats, vegetables, nuts and seeds, good fats from animals, Olive oil or coconut oil, some fruit and no dairy or sugar. Drink plenty of water. If you have a question about whether a food is allowed or not chances are it’s not allowed. Just don’t eat it.

 

The before and after workout will be:
1 round for time of:
500m row
30 push-ups
40 sit-ups
50 air squats
400m run (hill side)
You can complete the WOD any time during the week, just tell the trainer. They will time your WOD and judge the movement standards.

 

What you need to do:
Take your before pictures (by Feb. 23)
Start eating correctly and logging your daily points
Complete the before Paleo challenge workout (again by Feb. 23)
Continue logging daily points
Complete post Paleo challenge workout (by March 28)
Turn in before and after photo, food points, daily workout points, and pre workout and post workout times in an email to beau by the 28th of March.
Collect the winning purse! This brings us to what the winner gets.

 

The CFR 2013 Paleo challenge winner will receive a cash prize totaling 100% of what we collect from entry fees. You will also receive one free month membership to CFR. Of course you will become a CFR legend and people will turn to you for help and guidance on their journey. You will also start the spring healthier and feeling great with awesome habits that will allow you to continue this journey for the rest of your life.

 

Please bookmark this post to return to for important dates. Everything you need to know is in this post. Any specific questions you can post them up in the comments section or ask them at the Q&A Thursday.

 

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