CFOT PALEO CHALLENGE FINALE -- MARCH 24th

CFOT PALEO CHALLENGE FINALE is THIS Saturday, March 24th from 3pm - 5:30pm. We will be getting the final logs, After Pics (don't forget them or if your emailing them we need them in the inbox prior to the Finale), doing the Final WOD and enjoying the Potluck!! POTLUCK - We'll have various Paleo and non-Paleo beverages. We need you to bring some Paleo yumminess (even if not Challenge compliant, e.g. honey, butter) to share. WINNERS - We will (hopefully!) be announcing the winners at the Finale. There are also SEVERAL RAFFLES planned for those that successfully completed the Challenge and have completed the Final WOD and turned in After Pics by the Finale. Except for the BIG Raffle (3 Free Unlimited Months at CFOT), you must be present at the Finale to win the smaller raffles from our very generous Sponsors!

PALEO BLOGS

Do you have a favorite Paleo Blog? If so, share it for 1 Knowledge point. Just add it to the comments on this post.

OTHER PALEO KNOWLEDGE (Share the Wealth)

This is where you should share all Paleo knowledge that you think may be beneficial to your fellow participants. Each link, posting, etc will be worth one Knowledge point for the Challenge. Remember, only one Knowledge point per week. Just share the information as a comment to this posting. If you think the information you've found is worthy of it's own blog posting, then please submit it to the gmail account and will load it for you. Thanks!

PALEO RECIPES (Share your Favorites!)

This is the place to share your favorite Paleo recipes as you find them. Any shared recipe will count as one point for "Knowledge". Remember, you only get one point per week. Make it worth it!! Just share your recipes, links to recipes, etc in the Comments section of this post.

POWER SUPPLY (for those who order)

Only fence foods they use occasionally are bacon and vinegar. If there is bacon, it will always be on the label. They NEVER use butter or sweet potatoes. Vinegar this week (2/13 - 2/17): Yes, the beet salad has vinegar in it, as do their salad dressings (e.g. for the cashew salad that's included with the roast beef wrap). Some good general guidelines for Power Supply: There is vinegar in all salad dressings and all coleslaws There is vinegar in some sauces, but not many and none that they use this week They normally use fresh acids, like lemon or lime juice, in chicken salads and to balance out other recipes MOST IMPORTANTLY They are setting up a list of folks who want to comply with your CFOT 2012 Challenge. They will put any members that request it on a standing substitution list for the duration of the Challenge, and for each week, they'll sub out ingredients or entire meals so that we don't get bacon or vinegar. They need people to request that they be included on that list by emailing them at info@mypowersupply.com. Let me know if you have any questions.

GMAIL ACCOUNT FOR PICS, "KNOWLEDGE" AND WEEKLY LOGS

Send all emails to crossfitoldtownpaleo2012@gmail.com

Thanks!!

CrossFit Old Town's 2012 Nutritional Challenge

THE BASICS AND IMPORTANT DATES

Nutrition is the foundation of any good fitness program and is the gateway to good health.  It’s what you do outside the gym – the other 23 hours of the day – that most significantly impact your life. The goal of the 2012 Nutritional Challenge is to challenge all CFOT members to take the next steps toward living a lifestyle that combines both exercise and good nutrition in order to optimize health, energy, well being, performance and body composition.

Challenge Dates: February 11th – March 24th

Events

• February 11: Challenge Kickoff  from 3-5pm  
• March 3:  Performance Nutrition Town Hall Meeting with chef, nutritional expert, and trainer David Wallach from CrossFit Rubicon, 3:30 -5:30pm.  
• March 24: Finale and Potluck from 3-5pm   
• Other free events are in the works. Stay tuned!  

RULES OF THE CHALLENGE

 

Pay to Play. The fee is $50. $40 is going toward the prize pool; $10 toward admin and seminars. Sign up at the front desk and your card on file with CFOT will be charged.

Kick-off. Saturday February 11th, challengers need to bring themselves and their Before Pictures (Front, Right side and Back).

• Benchmark WOD is happening at the Kick-off, so be ready to workout! 
• Be prepared to choose an Accountability Partner 
• Payment will be authorized upon signing up for the Challenge at the Kick-off 
• If people can’t make the Kick-off, they can sign up at CFOT during a class prior to last class on Tues., February 14^th. Before Pics must be provided when signing up, and they have figured out an Accountability Partner. 

   

Strike a Pose. You need to take three photos of yourself (front, your right side toward the camera and back). Men: Shorts, no shirt. Ladies: Sports bra and shorts or a bikini. Both genders should think “high speed, no drag” when it comes to the clothing choices. Then be sure to put those clothes away in a safe place: you will need them for the ‘after shots’ and yes, they must be EXACTLY the same clothes, same lighting, same room.  

Find a buddy. Every challenger needs a partner (another challenger) to keep you honest and accountable. If you can’t find someone, then let us know and we’ll pair you up. This should be someone you’ll talk to on a routine basis.

Write it out. While we’ve decided not to keep a daily food log for this Challenge, but you do need to keep track of points on the handy dandy CFOT 2012 Paleo Challenge Points Sheet (see link above). For this challenge you get points for:

• Eat clean, Paleo all day (if you cheat, no points. (1 CHEAT=NO POINTS!) – 5 points.
• Complete a WOD at CFOT – 3 points.
• Take daily Fish Oil – 1 point.
• 8+ hours of continuous sleep (naps don’t count) – 1 point.
• Knowledge (posting insights, recipes, etc on the Paleo 2012 blog) – 1 point.
• Point Reductions for Fence Foods: -1
• FENCE FOODS: These are foods that according to who you ask may or may not be part of a strict paleo diet.  These foods are not necessarily bad nutritional choices, however, depending on their source, the amount in which you consume them, they may not be your best choice. It has been decided that we will leave the choice up to you. If you consume the following, deduct 1 point for each serving.

1. Butter (technically dairy -- but the fat is good and holds at high temp cooking, so scientifically second best choice behind coconut oil for cooking)

2. Whey Protein or Egg Protein Powder (technically dairy, but can provide many nutritional benefits, especially for athletes)

3. Sweet Potatoes (High glycemic load, but not a grain, but not a veggie either)

4. Dried Fruit (same logic as sweet potatoes -- higher glycemic load -- in this case from all the water being removed)

4. Vinegar (can cause yeast overgrowth in the body -- unless it is apple cider vinegar which is great for boosting metabolism and detoxification, also alkaline effect on body -- balsamic and other vinegars lots of sugar and an acidic effect on body -- better to choose lemons or limes)

5. Deli meat and Bacon (Hard to regulate source, which presents a problem because they are higher in fat and rarely coming from grass-fed sources, also sugar is often used as preservative) Choose uncured, nitrate free bacon, and gluten free, nitrate free deli meats.

6. More than 12oz of coffee/espresso (250mg caffeine). Subtract -1 for every additional 12oz. 

 

Weekly logs must be turned in by midnight on Sundays during the challenge to: crossfitoldtownpaleo2012@gmail.com

 

If either partner fails to submit their completed weekly log by the deadline in a given week, then BOTH partners will need to complete the Punishment WOD on the following Monday or their next time in the box. BOTH partners must have a coach confirm completion of the Punishment WOD in order to keep themselves in the Challenge.  

All Challengers must bring their final Weekly Log to the Finale or email it prior to the Finale if they want to be considered for the raffle of prizes.

Share the Wealth. Check out the CFOT 2012 Paleo Challenge blog and share articles thoughts, recipes, experiences. This will be a great resource for staying motivated; asking questions; sharing experiences, insights and recipes; etc. Submit blog ideas and articles to: crossfitoldtownpaleo2012@gmail.com

Weekly Winners.  Each week we will have a challenge or a contest for a chance to win a prize from one of our sponsors! Fields of Athenry, Power Supply, and Out of the Box Bakery!

 

Ultimate Winner. Ultimate winners will be based on the most points accumulated during the Challenge. Any ties will be broken by the other Challenge participants voting (anonymously) on the Before and After pics of those tied.

1st place – 50% of prize pool

2nd place – 35% of prize pool

3rd place – 15% of prize pool 

Additionally, there will be opportunity to win a 3 month FREE MEMBERSHIP to CFOT!

Events/Seminars. Participation will give you free access to various Paleo, nutritional and Crossfit mini seminars that we are in the process of planning for the Challenge. 

Paleo Potluck Finale Party. March 24, 2012. Bring your After!!  Post Challenge WOD and Paleo 

 Potluck!  Try other challengers’ favorite Paleo dishes and show off your own Paleo cooking skills! 

* Prizes * Cash Awards * Educational Seminars *

Performance Nutrition Town Hall Meeting

 

“Get what you really need”

Spend the afternoon with David “Chef” Wallach building and refining your foundation to greater performance, fundamentally better health and finding out the answers to your specific questions on how to fuel your goals and your everyday.

This is a Performance Nutrition Town Hall Meeting, not a canned lecture, YOU ultimately decide the lions share of what we cover together so get your questions and concerns together and email any and all questions about how you fuel life. If it’s in the world of fuel and performance, it’s on the menu! Even if you cannot attend, PLEASE email your questions, I want to help anyway I can.

I’ll put together the agenda based on what YOU want and need most! I want to give you what you want to learn, this is ALL about what YOU need and how to make that happen. We’ll cover your questions in depth, to including:

Athletes Zone/Paleo concepts and implementation

A what to do and when to do it regarding Post Work Out Nutrition

How to apply nutrient timing to your training and every day needs

An overview of Intermittent Fasting

Calorie/Carb Cycling from Zone/Paleo perspective. ie: how to keep your body from ‘getting used to’ a strict calorie restriction.

‘Should you concentrate on  food sources or ratios?’ and why the answer is always ‘yes!’

I will be asking each of you to make a commitment to fundamental change in your feeding, to see how profoundly you can change your performance, your day to day energy, mood and overall health. Most importantly, its time to find out how your feeding choices effect your everyday. Email me with your success stories and with the battles with food you have yet to conquer. I want to live long, play hard and live life as injury and disease free as I can. What we eat and how we eat it is the basis of all we do.”

All of your users questions should be sent to: townhallCFOT@cfrubicon.com. 

NO QUESTIONS=NO ENTRY. You must submit a question or risk an entry fee TBD by Chef!

Additionally, David asks for a suggested, voluntary donation of $25...or whatever you can afford. All the proceeds past minor expenses go directly to our quest to help Wounded Warriors Foundation and our friend Cpl. Nick Thom, USMC on his quest to raise awareness of the needs of all wounded vets with his athletic challenges, and to fund our program of offering every wounded Vet/LEO/Public Safety Member and their spouse the opportunity to train at CrossFit Rubicon for $1 month. It’s the least we can do for those who have given so much for our freedom and safety. 

Donations can be made at: http://www.cfrubicon.com/oldtown/