6 Week F’N Fit Challenge: October 27th – December 8th 2018
The 6 Week F’N Fit will start Saturday, October 27th and end December 8th. We will be hosting a Nutrition talk at the box on Saturday, October 27th 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 3 weeks we are allowing string cheese and plain Greek yogurt, but not in the last 3 weeks. If you goal is not to lose weight you may also have 1/2 cup of cooked rice per day. Approved protein bars for the challenge will be the quest bars, The ONE bar or 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 Carbaddicts. 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.
The challenge is based on percent of improvement in metcon, strength and body composition. For the Clean Eating journal tracking and working out 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 or 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 My Fitness Pal app to track your food. Add me as a friend, email@example.com, and set your food diary settings to friends only. Then I can review your food journals.
October 27th – December 8th
Cost $60 cash
Cash prizes for 1st – 3rd place
Points will be based on
1. WOD improvement 20%
2. % of Bodyweight loss 20%
3. % of Body Comp/Fat loss 20%
4. Homework (New) 10%
5. Training Days 15%
6. Food Journal 15%
Food:1 pt per day eating Clean, 7 days straight = double pts 7=14 pts
Training: 1 pt per training day, train 5 days in one week get 10 pts, train more than 5 days in one week you still only get 10pts. Train 4 days in one week get 4 pts.
WODs done outside of CFF must have an email picture sent the day of activity (CrossFit only/hotel WOD only).
(must be pre-approved by Pam)
Homework: 1pt per day of completed skills and cardio.
No cheat days: except birthdays, Wedding Anniversary (Your Birthday).
DO NOT ARGUE POINTS WITH PAM, CONSEQUENCES – YOU WILL LOSE POINTS.
To begin the challenge, a participant buys in with $60 Cash
Cash Prizes 1st, 2nd and 3rd
So, it’s time to hit the G Store! Shopping List.
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.
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.
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 , 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.
Kettlebell Kitchen Meal Delivery Service
discount codes for Kettlebell Kitchen
Online Paleo/Zone Resources
CrossFit Santa Cruz Central moderated by Kelly Greco
Paleo-Zone ;by Steve Parsoneault
Gary Taubes – Why We Get Fat (Unabridged) CrossFit Journal Videos
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