CrossFit Fishers
Making a Better You!
8 Week: Clean eating Challenge
Checkout past Winners!!
8 Week: Clean Eating Challenge November 19th – January 14th Cost $60
Cash Prizes 1st-3rd
Nutrition Talk: Saturday: November 19th at 9am
Weigh-ins after Nutrition Talk
The 8 Week Clean Eating Challenge starts November 19th and will end Saturday, January 14th. We will be hosting a Nutrition talk at the box on Saturday, November 19th starting at 9:00am. Weigh-ins and measurements will on Saturday after the Nutrition Talk.
Your daily food intake will be on the “honor system”. We aren’t going to get super nerdy about what constitutes Cleaning Eating. Just make sure you are eating lean meat and vegetables, nuts and seeds, some fruit (berries) a little starch, and NO SUGAR. We also want to stay away from all grains, alcohol, breads and processed foods. The 1st 4 weeks we are allowing string cheese and plain Greek yogurt, but not in the last 4 weeks. If you goal is not to lose weight you may also have 1/2 cup of cooked rice per day. Approved protein bar for the challenge will be the Rxbars, only one per day. No paleo desserts are allowed. Stay away from fruit that are high on the glycemic chart: bananas, pineapple, grapes, cranberries, dates and raisins etc… These are trigger foods for Carbadicts. Eat more green vegetable and light on starchy vegetables. We will allow a Post-WOD supplements and protein powder. To exclude those items would be silly. Ascent brand proteins are preapproved, we sell both Whey and Casein Protein at the gym. $45.00 per bag
The challenge is based on percent of improvement in, metcons, strength and body composition. For the Clean Eating journal tracking and working out 4-5 times a week will be scored based on how many days you train plus recording your food. For recording food, write type of food, amount and what time of day. Your Food Journal/ My Fitness Pal App are due every Friday at midnight, other wise no food journal points for that week. We will also be added (Homework) Skills and Cardio. Each week we will have different skills/progressions and different cardio distances to complete.
Use My Fitness Pal app to track your food. Add me as a friend, pam@crossfitfishers.com, and set your food diary settings to friends only. Then I can review your food journals.
No exceptions
Points will be based on
1. WOD improvement 20%
2. % of Body-weight loss 20%
3. % of Body Comp/Fat loss 20%
4. Homework/Warm-up 10% (record in Sugarwod)
5. Inches loss 10% (chest/waist/hips)
6. Food Journal 10%
7. Training days 10% 4-5 times a week (record in Sugarwod)
Scoring:
Food:1 pt per day eating Clean, 7 days straight = double pts 7=14 pts
Training: 4-5 times a week (CrossFit) max training days (5) per week, train 5 days ***double points** 10 pts, train 4 days per week get 4 points.
Training Days:
WODs done outside of CFF must have an email picture sent the day of activity (CrossFit only/hotel WOD only).
Email Pam@crossfitfishers.com
(must be pre-approved by Pam)
Homework: 1pt per day of completed skills, abs and cardio.
No cheat days: except birthdays, Wedding Anniversary (Your Birthday).
Nutrition Guidelines
- Protein: Lean Meat, eggs…. Must weigh or size of your palm: Chicken, Fish, Turkey, shrimp, scallops, eggs, lean pork.
Vegan: sub- Hemp/pea/brown rice/ beans
Protein bars/whey protein/vegan protein powder/cheese/Greek yogurt with fat, coconut milk,
*Must eat first
Ascent Casein Protein or Whey Powder: $45.00 Chocolate-Peanut Butter or Chocolate
Protein Bars: 1 Bar per day only! (RX bars/RX Nut Butter)
- Low Glycemic Carbs: Green leafy vegatables…..must cover the plate…
Salad stuff, spinach, lettuce, tomatoes, cucumbers, peppers, zucchini, broccoli, cauliflower, berries, spaghetti squash, sugar snap peas
*Good Fiber…if your not eating vegetables you need to start!
*low glycemic carbs/ keeps insulin low
Also can try a Super Greens Supplement: FNX or MTS
- Healthy Fats: 1 TB/size of your thumb
Olive oil, coconut oil, nuts, seeds, almonds, olives, butter
4.Condiments: TB spoon or thumb size
Mayo, hot sauce, vinegar, mustard, full fat dressing, all spices
(6 meals per day/16 oz of water per meal)
Calorie Intake
Women 1500-1800
Men 1800-2200
Pam’s recommended macros
Proteins 40%
Fat 40%
Carbs 20%
Keto’s
Protein 20%
Fat 70%
carbs 10%
Marco diet
Proteins 30%
Fat 30%
carbs 40%
DO NOT ARGUE POINTS WITH PAM, CONSEQUENCES – YOU WILL LOSE POINTS.
To begin the challenge, a participant buys in with $60 Cash
So, it’s time to hit the G Store! Shopping List.
Ascent Casein Protein: We sell in the gym. $45.00 Chocolate
Work Hard While You Sleep with Micellar Casein
People training or working out at a high intensity level several times per week should optimally replenish protein throughout the entire 24-hour cycle of every single day. While individual needs can vary, people routinely engaging in high intensity workouts generally require 1g of protein per 1lb of body weight for muscle repair and recovery each and every day.[1]
If you engage in high intensity training, it is beneficial to spread your protein consumption over multiple catch points throughout the day; e.g., breakfast, lunch, dinner, and snacks. But a key part of the day often gets left out: the sleep cycle. Amazing but true: people lose more muscle during the seven to nine hours that they spend sleeping than at any other time during the day!
Though the best source for protein is, of course, whole food, it can be difficult for high intensity athletes to keep up with their body’s protein demands through typical meal planning. That’s where the two high-quality proteins found in milk come in. The first, whey protein, provides better nutritional support right after a workout because it is rapidly absorbed by your body, while the second, micellar casein, is your best bet at night because it provides a slow, sustained release of important amino acids throughout the night – perfect to help your body’s muscles repair themselves during that vital recovery period.[2]
As mentioned, we lose more muscle during our sleep cycle than at any other time. But sleep is also the best time to repair muscle [3], which is where Ascent® micellar casein can be useful. It helps balance muscle breakdown, which happens while your body heals during sleep, and encourages muscle protein synthesis. By taking micellar casein at bedtime, you are likely boosting important protein synthesis.
For the early morning workout crowd, the overnight repair supported by micellar casein can help them wake up feeling better prepared to hit their workouts hard!
Through our NativeFuel™ extraction process, Ascent micellar casein makes this valuable protein available to you in its least-processed form. With fewer ingredients, and zero artificial ones, Ascent sets a new benchmark for protein purity.
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
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