CrossFit Fishers
Making a Better You!
8 Week Get Shredded Challenge 30s – 60s
8 Week “Get Shredded” Challenge January 3rd to February 28th, 2026!!!
Cost:
$300.00 for Non-members
$150.00 for Members
$100.00 for Specialized Meal Plans
Customized to your body type and goals.
$50.00 for Daily Monitoring
Includes daily food journal reviews and “Pam’s figurative “slap food out of your hand” to keep you on track!
$300.00 for Non-Members Includes:
Specialized meal plans
8 weeks of CrossFit/Legacy group classes
Personal accountability
• Multiple weigh-ins
• 2-hour Foundations Course
• And more!
Kickoff Details:
• Nutrition Talk: Saturday, January 3rd at 11am
Don’t miss this opportunity to crush your fitness goals!
Get ready to crush your goals and start the year strong!
Daily Food Intake Guidelines
Your food intake will be based on the honor system, so keep it simple and stay committed to making healthy choices. While we won’t get overly technical about what constitutes clean eating, here’s the breakdown:
• Eat: Lean meats, vegetables, nuts and seeds, some fruit (preferably berries), and a little starch.
• Avoid: Sugar, grains, alcohol, bread, and processed foods. No paleo desserts are allowed.
Fruit Guidelines:
• Stay away from fruits high on the glycemic index, such as bananas, pineapple, grapes, cranberries, dates, and raisins. These can be trigger foods for carb cravings.
• Focus on green vegetables and go light on starchy vegetables.
App Setup
• My Fitness Pal: Track food and set your macros:
• 40% Protein | 40% Fat | 20% Carbs
• Send your username and add Pam as a friend: pam@crossfitfishers.com
• Set your Food Diary to “Friends Only.”
• SugarWOD: Track workouts. Access Code: Fisher2009
Scoring System
1. Weight Loss (20%)
• Based on your percentage of weight lost.
2. Body Composition (10%)
• Percentage of body fat lost.
3. Tracking Food (20%)
• Use My Fitness Pal and create a Food Porn Album (photograph your meals and save them to your phone).
4. Tracking Workouts (20%)
• Log workouts using SugarWOD.
• Join the Mile High Club: Run 1 mile to the top of the hill or 2K row
• Complete 4-5 workouts per week.
5. Inches Lost (10%)
• Measured at chest, waist, and hips.
6. Workout Improvement (20%)
• Track progress in time or reps.
Getting Started
1. Calorie Deficit Diet:
• Daily Calorie Intake:
• Below 130 lbs: Body weight × 11 calories = body weight 130 /1,430 calories per day (1200-1600)
• 130–199 lbs: Body weight × 10 calories = body weight 170 / 1,700 calories per day (1500-1900)
• 200+ lbs: Body weight × 8–9 calories = body weight 220 X 9 /1,980 calories per day (1800-2200)
• Example: 150 lbs = 1500 calories/day
2. Divide Calories Across 4 Meals:
• Example (150 lbs):
• Breakfast: 375 cal
• Lunch: 375 cal
• Dinner: 375 cal
• Snack: 375 cal
3. Macros:
• 40% Protein | 40% Fat | 20% Carbs
4. Avoid:
• Alcohol, high glycemic fruits, processed foods, and grains.
5. Food Guidelines
Proteins:
• Lean meats, eggs, full-fat Greek yogurt, whey protein, salmon, shrimp, chicken, cheese, cottage cheese, cream cheese, heavy cream
Vegetables (Low Glycemic):
• Spinach, broccoli, green beans, asparagus, zucchini, cauliflower, peppers, carrots, tomatoes, cucumbers
Fruits:
• Berries only
Fats:
• Coconut oil, olive oil, avocado, sunbutter, nuts, seeds, butter
Condiments:
• Mayo, hot sauce, vinegar, mustard, full-fat dressings, spices
Drinks:
• Coffee and tea are allowed.
- Water Drink 64–128 ounces per day.
Stay consistent, track your progress, and get ready to crush your goals!
6. Supplements and Additional Guidelines
We will allow post-WOD supplements and protein powders, as excluding these wouldn’t make sense. Ascent brand proteins are preapproved, and we sell whey protein at the gym for $50.00 per bag.
Stay focused and fuel your body with the right choices to maximize your results!
• Pre-WOD:
• Supports recovery, reduces fatigue, and improves focus and performance.
• Contains caffeine (max 200 mg) and beta-alanine. Take 1 hour before training.
•Do not take if pregnant.
• BCAAs (Branch-Chained Amino Acids):
• Includes valine, leucine, and isoleucine to improve muscle mass, reduce muscle damage, and support performance.
• Take twice daily.
•Do not take if pregnant.
• Creatine:
• Aids in muscle growth, enhances strength, improves performance, and promotes recovery. Pushes water into muscle tissue.
•Do not take if pregnant.
• ZMA (Zinc, Magnesium, Vitamin B6):
• Improves recovery, promotes better sleep, supports strength, and boosts immunity.
• Take 1 hour before bedtime.
•Do not take if pregnant.
• Whey Protein: Ascent Whey Protein/ $50 sold at the gym
• Low-carb, mixes well with Greek yogurt.
• Suggested serving: 25 grams protein per serving.
Multivitamin: Supports overall health.
• Electrolytes:
• Recommended brand: LMNT (includes sodium, potassium, magnesium).
7. Water Intake:
Drink 64–128 ounces per day.
8. Food Scale:
• Suggested retailers: Walmart ($10) or Target ($20+).
9. Scheduled Cheat Meals:
01/17 01/31 02/14
• First Cheat Meal: Saturday , 01/17 (after reweigh-in on Friday , 01/16
• Second Cheat Meal: Saturday 01/31 after reweigh-in on Friday 01/30
• Third Cheat Meal: Saturday, 02/14 after reweigh-in on Friday 02/13
10. Track Workouts:
• You must track your food using the My Fitness Pal app.
• Failure to track by Day 3 of the challenge will result in disqualification.
11. Communication:
• Respond to all text messages to stay engaged and on track! 😊👍
6-Week “Get Shredded” Challenge Guidelines
12. Macronutrient Basics
- 1 Gram of Protein = 4 Calories
- 1 Gram of Fat = 9 Calories
- 1 Gram of Carbohydrates = 4 Calories
13. Sample Day for a Body Weight of 150 lbs (1500 Daily Calories)
Breakfast (375 calories, total: 397)
4 eggs (280 cal): 24P / 20F / 0C
1 string cheese (84 cal): 7P / 6F / 1C
1 tomato (33 cal): 1P / 0F / 7C
Lunch (375 calories, total: 370)
5 oz chicken (230 cal): 43P / 5F / 0C
1/2 avocado (60 cal): 0P / 6F / 3C
2 cups green beans (80 cal): 2P / 0F / 16C
Dinner (375 calories, total: 426)
6 oz salmon (313 cal): 39P / 20F / 0C
2 cups broccoli (62 cal): 5P / 0F / 10C
1/2 tbsp butter (51 cal): 0P / 6F / 0C
Snack (375 calories, total: 375)
1 cup Greek yogurt (149 cal): 15P / 4F / 8C
1 scoop whey protein (120 cal): 24P / 1F / 2C
3/4 cup blueberries (46 cal): 0P / 0F / 11C
Daily Total:
• Calories: 1,432
• Protein: 161 grams
• Carbs: 33 grams
• Fat: 68 grams
14. Cardio Requirement
• Mile High Club: Run/jog 1 mile before or after class at least 4 times per week, or row a 2K.
• Course: The mile run from this year’s Murph Challenge (up the big hill!).
Calorie Recommendations:
• Women: 1,500–1,800 calories/day.
• Men: 1,800–2,200 calories/day.
Macros Breakdown:
• Pam’s Recommendation:
40% Protein / 40% Fat / 20% Carbs
• Keto: 20% Protein / 70% Fat / 10% Carbs
• Macro Diet: 30% Protein / 30% Fat / 40% Carbs
Ready to dominate this challenge?
Online Paleo/Zone Resources
CrossFit Journal Zone/meal plan
Whole9 Supplement Evaluation Checklist
Online recipes Resources
CrossFit Santa Cruz Central moderated by Kelly Greco
Paleo-Zone ;by Steve Parsoneault
Additional Resources
Adjust 2 Wellness Recipes
CrossFit Journal 21 – Zone Meal Plans PDF
Nutrition – Avoiding Metabolic Derangement PDF
Gary Taubes – Why We Get Fat (Unabridged) CrossFit Journal Videos
Paleo FAQ ;– From Paleo ;Demi-god, Robb Wolf. Particularly check out the Paleo Overview, the Quick Start Guide, the Food Matrix and the Shopping List.
Own your Paleo ;– your own way. By Everyday Paleo.
A meathead talks rest and recovery ;– John Welbourne ;of CF Football. If he does yoga, you can too, or at least mindfully stretch and spend time on a foam roller, right?
Meditation also lowers cortisol, and you don’t have to be an old lady for it to work. Did you read the bit about how they induced elevated cortisol?
Cortisol Management – From the Whole 9 folks. Poor Sleep = Elevated cortisol = Belly Fat + Poor Sleep, it’s a vicious cycle.
Kitchen Tips and Tricks ;– From the Whole9life ;folks. Get Out of Good Food Jail: Tips and Tricks from Top Paleo Chefs
CFF Gear
Where We Get Our Gear
CrossFit Fishers 
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