Crossfit Alaska Paleo Challenge

When: The competition will run from Sept 6th- Oct 10th (35 days)

Goal: To improve eating habits, workout attendance and body composition of Crossfit Alaska cliental and trainers

Scoring: Contestants will be scored in 3 areas

1.% body fat (34%)

  • Body Fat will be taken during the first and last week of competition - 10 points per % lost for a maximum of 30 points.

2.workout attendance (27%)

  • Workout attendance will be awarded for W.O.D's participated in at Revolution Sports Training or other Crossfit affiliate at a rate of 1 points per workout for a maximum of 24  points. (Special circumstances will be considered on a case by case basis for workouts completed elsewhere)

3. Food journal. (39%)

  • Food Journal is on the honor system and points are awarded at a rate of one point per day eating within PALEO challenge rules for a maximum of 35 points. Any trainer or contestant can ask to see another contestant's food journal at anytime in public; if the contestant does not produce the journal within a reasonable time (have on self, in car, or gym bag etc.) the contestant will be docked 1 pt. Additionally, if the contestant is not caught-up they will be docked 1 pt. per each meal not recorded in journal - honor system is huge! The contestant will tally their own food journal each week (week runs Mon. morning through Sun. night) and turn in their points in person or email by the end of the business day each Mon. to receive points for that week.

4. Extra Credit.

  • Extra Credit can be accumulated by posting on Revolution Sports Training's Facebook page throughout the Paleo Challenge on topics concerning the Paleo Challenge.  These points will be used in case of any tie breaker.  Include extra credit points earned each week in weekly post or email submission of food journal and workout points.

 Cost:

  • $25. $20 from each contestant's buy-in are put into the "pot" to be awarded to the top male and female competitors ( pay-out to 1st, 2nd,3rd place men and women) with the highest point totals.

Rules to Paleo Eating:

  • A meal component is 'Paleo' if it contains: Meats/eggs, Vegetable, Nut, Seed, Fruit. Eat a VARIETY of lean meat, other meats, organ meats, fish, seafood, eggs.
  • VARIETY of non starchy vegetables; especially kale, collard greens, broccoli, asparagus, brussel sprouts, mustard greens, spinach, chard. There are many types of these dark, leafy green vegetables (DLGs).
  • Learn your spices & herbs to make your food taste amazing and avoid boredom.
  • Moderate starchy vegetables: sweet potato, roots, tubers, squashes - only allowed at one meal per day to qualify as a paleo day .(regular potatoes are not allowed)
  • Fruit (moderate to 3-5 servings/day if you have significant body fat to lose).
  • Eat moderate healthy fats (nuts, high quality olive oil, coconut oil, mac , walnutnut oil in cooking) - no other oils are allowed.
  • Moderate nuts and seeds (best: walnut, mac nut, brazil nut, pecans, almonds).
  • Try to add very little or no salt to your food, steer towards seasalt.
  • Smoked and dried foods are allowed (jerky), read labels and steer away from foods with sugar and so on added.
  • Salad dressings must be based off of the allowed oils previousily discussed.
  • Coconut,almond milk is allowed (read label!).
  • Coffee is allowed.
  • Honey, stevia, and agava are the only sweeteners allowed.
  • Contestants are allowed to have protein shakes in their daily diet.
  • 1 serving of Dairy is allowed in diet with no loss of pt, a 1/4 pt is deducted for each additional serving.
  • If your day contains one alcoholic drink (only beer - 12 oz, wine - 6 oz, or hard alcohol - 1 shot - can not mix with pop, juices, syrups etc.) you will receive .5 pt per day, anything beyond this is scored a zero.
  • Any other "questionalbe" component drops your score by .25.  *Can not score less then .5 for a given day.
  • These foods are not 'paleo' - a day containing any of these are scored a zero&  Grains, breads, legumes, cereals, rice, pastas, Sugars, artificial sweeteners.
  • Processed food: if it is changed by manufacture from natural state other than basic cooking processes,.
  • Canned Food is considered a basic cooking process (just can't have all kinds of additives). 
  • No fast food is allowed.
  • No syrups in coffee etc. unless they are of the allolwed sweeteners
  • No deep fat fried foods
  • Vitamin, mineral, fish oil, creatine, and other similiar supplements are allowed.  Stay away for sugar based or "energy" type drinks, these are not allowed.

The eating week runs from Tuesday - Monday night.  Food Journal and workout points are due perferably by Facebook (email will be accepted for those who do not have a Facebook account, email to: info@revolutionsportstraining.com) each week by Wednesday night @8pm.  Only post: Your Name, Food Journal points, and Number of Workouts attended that week (do not add food journal points and workouts together) also include any extra credit earned, but again do not add, just list it separate.

 

Follow this helpful to answer additional questions on paleo eating and servings.

Www.health-bent.com
Www.everydaypaleo.com
www.elanaspantry.com/recipes
theclothesmakethegirl.blogspot.com/
www.thefoodee.com/blog
www.marksdailyapple.com/
 

Shopping lists:

http://www.health-bent.com/essentials/stocking-a-health-bent-kitchen and
http://everydaypaleo.com/2010/12/30/mulligatawny-soup-and-some-new-year-advi
ce-and-ramblings/ (the mulligatawny stew on this page is delish!).

http://www.crossfitsouthbay.com/2010/01/if-you-can-kill-or-pick-and-eat-it/ This page contains many links at the bottom http://www.crossfitsouthbay.com/nutrition-2/paleo-challenge/

Www.health-bent.com
Www.everydaypaleo.com
www.elanaspantry.com/recipes
theclothesmakethegirl.blogspot.com/
www.thefoodee.com/blog
www.marksdailyapple.com/
 

 

 

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