Events
July 17th- CrossFit Revelation Throwdown
This will be a small competition for everyone. There will be scalable heats and I encourage everyone to give it a shot. This is a great opportunity to be introduced to a competitive atmosphere and performing more than 1 workout within a day. I will announce the workouts one week prior to the throw down.
After the throwdown we will be grilling and having some beers to celebrate the completion of the Paleo challenge. Bring family and friends and show everyone how hard you really work.
CrossFit Revelation Paleo Challenge
Start/Finish:
March 8, 2010 to July 1, 2010
Entry Fee: $30, sign up at the gym.
This is not a weight loss competition. This challenge is a way to better health, performance, and a longer happier life.
Before and After:
Photo: Front, side and back view (optional)
Measurements: Body weight, waist circumference, and body fat (optional)
Performance: 1 mile Run, Max Pull ups, Elizabeth
The Winner
At the end of the challenge the top five performers will be selected based on :
1. Measurement Improvements: weight, waist, and body fat
2. Performance Improvements: 1 Mile Run, Max Pull ups, Elizabeth
3. Scoring: Points from daily nutrition logPrizes:
The Top Three Winners of the Paleo Challenge will get a prize pack of money, gift cards, free memberships and more.Scoring:
You will be required to keep track of your eating in a Nutrition log. From this log you will given a score of 0-10 based on your compliance with the Paleo Diet. A score of TEN would represent a day of
10 Points: eating like a true hunter gatherer; nothing but meat, fish, eggs, veggies, fruit, nuts and seeds.
1 point off for every serving of: Deli meats, bacon, sausage, beans, hummus, peanuts, agave, honey, salt, peas, dried fruit, most salad dressings.
2 points off for every serving of: Dairy (milk, yogurt, cheese, butter), soy products, quinoa
3 points off for every serving of: Cereal, grains, wheat, oats, corn, tortilla chips, bread, rice, pasta, noodles, hot dogs,
4 points off for every serving of: Soda, juice, sports drinks, potato, fried food, chicken wings, most restaurant appetizers, cookies, baked goods, ice cream, frozen yogurt, sweets, pancakes, ketchup, processed marinades, BBQ sauce, sugar added dried fruit, beer, wine and all alcohol drinks, pizza,
Note: If you are going off the reservation, it’s important know how many servings you are eating…for example, 1 can of soda is 2 servings. This means that if you drink an entire can you’d be working off of 2 points for the day.BONUS POINTS: There is a potential for 5 extra bonus points per day.
1. You get one extra bonus point for everyday you participate in a CrossFit workout. The benefits of Paleo are magnified when combines with training program that combines constantly varied, high intensity, functional movements. Train Hard. Eat Clean. Live Life.
2. You get one extra bonus point for everyday you consume at least 4 grams of Fish oil. Here’s the deal…Our primary goal with this challenge is to reduce Silent Inflammation. Silent inflammation is far more insidious than classic inflammation because it is at the molecular level and may not be detected until it’s too late! It doesn’t generate the pain associated with classic inflammation and therefore goes untreated for years or even decades. Virtually every type of chronic disease (heart disease, cancer, and Alzheimer’s) has a significant inflammatory component as its underlying cause.
Silent Inflammation is the first sign that your body is out of balance and no longer well. You can’t feel it, but it is grinding down your heart, your brain and your immune system. Your weight and health are greatly determined by how well you control the inflammatory process.
3. You get one extra bonus point for everyday that you stretch more than 20 minutes .
4. You get one extra bonus point for every night that you sleep more than 8 hours.
5. You get one extra bonus point everyday you drink half your body weight in oz of water
Post Work Out
Post workout is the one time we will allow a slight deviation from Paleo. If you are unable to stomach solid foods after training a protein drink is a great alternative. For fast and complete recovery we suggest a post workout protein shake and some sweet potatoes. You should mix the protein with water (aim for 20-45 grams), and eat 3-9 ounces of sweet potatoes. If your primary goal is to decrease body fat and get leaner skip the potatoes. If you just finished Murph, Eva, Badger or other 30+ minute intense workout, go higher on the starches to replace glycogen. Your performance the next day is dependent on it.
Warrior Dash
Sept. 18, 2010- Warrior Dash
Just another day at the office
