CFPR 5 Week Whole Foods Nutrition Challenge!!

CFPR 5 Week Whole Foods Nutrition Challenge

EAT

*Lean meats (beef, chicken, pork, etc)

*Fish/seafood

*Fresh fruits

*Fresh vegetables (limit starchy vegetables like sweet potatoes and corn to once per day)

*Eggs

*Healthy fats and oils (olive, walnut, flaxseed, macadamia, avocado, coconut)   avocado, olives, nuts (raw or lightly salted, no sugars), seeds

*Dairy-limited to plain yogurt (greek or regular- no sweeteners), heavy cream. ½& ½ -limited to once a day

*Beans, rice, oats and potatoes-limited to once a day*

*Whole grain bread (Dave’s is good!), corn tortilla -limited to once a day

 

Don’t Eat

*Refined sugar/sweeteners

*Processed foods

*Refined vegetable oils (canola, vegetable, corn)

*Candy/junk

*Alcohol

*Breads, crackers, chips, cheeses-other than what is specified above

***Read labels!! There is a ton of hidden sugar and sweeteners in things you would never guess are sweetened!

 

 

Helpful Recipes:

Dump Ranch

Ingredients:

1 egg (room temperature)

1 cup “light” olive oil

1 tablespoon lemon juice

2 tablespoons red wine vinegar

1 teaspoon salt

1 teaspoon pepper

3/4 teaspoon onion powder

3/4 teaspoon garlic powder

1/2 cup full fat coconut milk

1 handful cilantro or parsley (or herb of choice)

Directions: Blend with an immersion blender for approximately one minute! Lasts in fridge up to one week, if you still have any left!

 

Homemade Mayo:

Ingredients:

1-1/4 cup of light olive oil, divided

1 egg

1/2 teaspoon mustard powder

1/2 teaspoon salt

1/2 to 1 lemon, juiced

Directions: Place the egg, 1/4 cup of olive oil, mustard powder, and salt in a mixing bowl, blender, or food processor. Mix thoroughly.

While the food processor or blender is running (or while mixing in a bowl with a stick blender), slowly drizzle in the remaining cup of olive oil.

After you’ve added all the oil and the mixture has emulsified, add lemon juice to taste, stirring gently with a spoon to incorporate.

 

Helpful hints/tips:

*Remember this is only 5 weeks and we are simply trying to make better lifestyle choices for our health!  You will need to cut out some of the things you love –ie. coffee creamer- but it’s temporary and you may be surprised with how great you feel that you won’t want to add them back into your daily diet.

*Drink plenty of water but if you need something flavored try unsweetened iced tea (Tejava is the best) or LaCroix sparkling water.

*Be sure to eat FAT. Avocado (guacamole), nuts, coconut etc to keep you full and satiated.

*Trader Joe’s has TONS of economical meals and snacks that are whole food friendly.

*Don’t skimp on the protein!  Support your efforts in the gym and feed your muscles.

*Be prepared.  Have fruits, veggies, meats, nuts, eggs etc prepped and on hand for those times you find yourself pressed for time and starving.

 

Some great resources:

www.everydaypaleo.com

www.paleomg.com

www.whole30.com

www.pinterest.com

 

Meal Suggestions:

Breakfast: eggs, avocado, fruit, bacon or sausage (the cleanest version you can get), veggie scrambles, smoothies (limited), plain oatmeal with fruit and almond butter.

Lunch: grilled meats (leftovers), veggies, fruit, almonds, pistachios, dried fruit w/o added sugar, salads with homemade dressing.

Dinner: grilled/baked meats, veggies, salads with homemade dressing, bunless burgers with bacon, avocado etc., roasted potatoes

Snacks: handful of nuts, apple w/ almond butter, piece of fruit, hard boiled eggs, clean jerky, clean deli meat, fruit leather, cut up veggies.

**Be creative and adapt your usual recipes to make them compliant!**

 

Rules for the challenge: 

*Challenge will run from 1/20-2/24

*Buy in is $30 cash.  Must be paid by 1/22

*Must be weighed and measured 1/16-1/22

*You can follow any plan you’d like-WW, paleo, Whole30, Keto, counting macros, intermittent fasting, etc – but you MUST eat from the whole foods list provided!

*Winner will be the person(s) with the most points (daily/weekly points + weight and inches lost).  The daily/weekly points will get you pretty far so don’t miss out on those!

 

*Point system for progress tracking is as follows:

*Workouts-1 (max of 5 WODs per week…rest is important)

*Compliant meals that followed food list-3 (1 for ea meal)

*Checking into the gym on social media-1

*Getting 7+ hours of sleep-1

*Drinking ½ your body weight in ounces of water each day (80-90 oz max)-1

*Bonus: active recovery activity-hiking, biking, walk for distance, outdoor run, yoga, ROMWOD-must be a legit form of active recovery! Pushing your cart  through Costco does not count! – 1 bonus point

Total possible points for each day is 7.  With a bonus point of 1 (max of 3 bonus points per week).

**each Sunday you must report your weekly point score via email at crossfitpasorobles@gmail.com to be tallied at the end of the challenge.  Inches and pounds are only PART of your score.  The lifestyle changes in food choices and exercise/recovery make up the most points.

 

 

 

 

 

 

 

CFPR 4 Week Paleo Challenge

CFPR 4 Week Paleo Challenge

EAT

Meats (beef, chicken, pork, etc)-grass fed if possible

Fish/seafood

Fresh fruits (limit fruits very high in sugar ie. Bananas)

Fresh vegetables (limit starchy vegetables like sweet potatoes and squash)

Eggs

Nuts (raw or lightly salted)

Seeds (non-flavored)

Healthy oils (olive, walnut, flaxseed, macadamia, avocado, coconut)

DON’T EAT

Cereal grains (oatmeal,quinoa, etc)

Legumes (beans)…..including peanuts

Dairy

Refined sugar

Processed foods

Overly salty foods

Refined vegetable oils (canola, vegetable, corn)

Candy/junk/processed food

***Read labels!! There is a ton of hidden sugar and sweeteners in things you would never guess are sweetened!

Helpful Recipes:

Dump Ranch

Ingredients:

  • 1 egg (room temperature)
  • 1 cup “light” olive oil
  • 1 tablespoon lemon juice
  • 2 tablespoons red wine vinegar
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 3/4 teaspoon onion powder
  • 3/4 teaspoon garlic powder
  • 1/2 cup full fat coconut milk
  • 1 handful cilantro or parsley (or herb of choice)

Directions:

Blend with an immersion blender for approximately one minute! Lasts in fridge up to one week, if you still have any left!

Homemade Mayo:  Costco now sells Primal Kitchens mayo that is Paleo!

Ingredients:

1-1/4 cup of light olive oil, divided

1 egg

1/2 teaspoon mustard powder

1/2 teaspoon salt

1/2 to 1 lemon, juiced

Directions:

Place the egg, 1/4 cup of olive oil, mustard powder, and salt in a mixing bowl, blender, or food processor. Mix thoroughly.

While the food processor or blender is running (or while mixing in a bowl with a stick blender), slowly drizzle in the remaining cup of olive oil.

After you’ve added all the oil and the mixture has emulsified, add lemon juice to taste, stirring gently with a spoon to incorporate.

Helpful hints/tips:

*To combat sweet cravings have a cup of hot herbal tea and a Lara Bar (Apple Pie, Cashew Cookie and Cherry Pie are the only paleo bars) or fruit and nuts. RX Bars are also a good option.

*Drink plenty of water but if you need something flavored try unsweetened iced tea (Tejava is the best) or LaCroix sparkling water.

*Be sure to eat FAT. Avocado (quacamole), nuts, coconut etc to keep you full and satiated.

*Trader Joe’s has TONS of economical meals and snacks that are paleo friendly.

*Pinterest is a great resource for meals and snacks.  However, be aware that not everything you’ll read is actually paleo. Anything that is from Whole 30 is safe.  Please feel free to ask “is ______ Paleo?” We’d be happy to answer!

*Avoid making paleo “treats.” Paleo muffins, cookies, pizza crust etc is great for the long haul, but for our 30 day challenge lets stick to the basics.  These things are HIGH in calories and can be easily overeaten when you’re trying to overhaul your eating.

*Be prepared.  Have fruits, veggies, meats, nuts, eggs etc prepped and on hand for those times you find yourself pressed for time and starving!

*EAT!  There is no need to be hungry!

Some great paleo resources:

www.everydaypaleo.com

www.paleomg.com

www.whole30.com

Well Fed cookbook

It Starts With Food (Book)

If you’re looking for meal plans and recipes: http://iamcrossfit.com/wp-content/themes/poptheme/files/iamCF_Paleo_Plan_Quickstart_Guide_and_Paleo_Challenge.pdf

Meal Suggestions:

Breakfast: eggs, avocado, fruit, bacon or sausage (the cleanest version you can get), veggie scrambles, smoothies (limited).

Lunch: grilled meats (leftovers), veggies, fruit, almonds, pistachios, dried fruit w/o added sugar, salads with homemade dressing.

Dinner: grilled/baked meats, veggies, salads with homemade dressing, bunless burgers with bacon, avocado etc.

Snacks: handful of nuts, apple w/ almond butter, piece  of fruit, hard boiled egg, Rx Bar or Lara bar, fruit leather, cut up veggies.

Be creative and adapt your usual recipes to make them compliant!

Rules for the challenge: 

*Buy in is $30

*Must be weighed and measured 8/6-8/11

*Challenge starts 8/15

*Point system for weekly prizes:

Workouts-1

Perfect days-1

Checking in on social media-1

Getting 8 hours of sleep-1

Extra mobility-ROMWOD, yoga, etc-1

Keeping a detailed food log-1

Drinking ½ your body weight in water each day-1

**each Wednesday you must report  your weekly point score via email at crossfitpasorobles@gmail.com to be entered for the weekly prizes!

How to win the 4 week challenge:

Top 2 men/women with the highest overall loss of fat/inches/weight, combined with weekly points!

Sample Weekly Menu

Monday

  • Breakfast:Eggs and vegetables cooked in coconut oil. One piece of fruit.
  • Lunch:Chicken salad with Primal Kitchens Mayo or homemade mayol. Handful of nuts.
  • Dinner:Burgers (no bun) cooked in butter or grilled, with vegetables and some salsa.

Tuesday

  • Breakfast:Bacon and eggs, with a piece of fruit.
  • Lunch:Leftover burgers from the night before.
  • Dinner:Salmon cooked in butter, with vegetables.

Wednesday

  • Breakfast:Meat with vegetables (leftovers from night before).
  • Lunch:Sandwich in a lettuce leaf, with meat and fresh vegetables.
  • Dinner:Ground beef stir-fry with vegetables. Some berries.

Thursday

  • Breakfast:Eggs and a piece of fruit.
  • Lunch:Leftover stir-fry from the night before. A handful of nuts.
  • Dinner:Fried pork with vegetables. 

Friday

  • Breakfast:Eggs and vegetables cooked in coconut oil or add avocado  on top of eggs.
  • Lunch:Chicken salad with PK mayo or homemade mayo/avocadol. Handful of nuts.
  • Dinner:Steak with vegetables and sweet potatoes.

Saturday

  • Breakfast:Bacon and eggs with a piece of fruit.
  • Lunch:Leftover steak and vegetables from the night before.
  • Dinner:Baked salmon with vegetables and avocado.

Sunday

  • Breakfast:Meat with vegetables (leftovers from night before).
  • Lunch:Sandwich in a lettuce leaf, with meat and fresh vegetables.
  • Dinner:Grilled chicken wings with vegetables and salsa.

There is usually no need to track calories or macronutrients (protein, carbs or fat) on the paleo diet, at least not in the beginning.

However, if you need to lose a lot of weight, it is a good idea to cut carbs somewhat and limit your intake high-fat foods, such as nuts.

 

Wod
Annie
50-40-30-20-10
Double unders
Sit ups
Rest 3 mins then
Jake the snake
10-9-8-7-6-5-4-3-2-1
Jerks any way 175/125
2-4-6-8-10-12-14-16-18-20
Pull-ups

Posted in WOD

“DANIEL”

For Time
50 Pull-Ups
400 Meter Run
21 Thrusters(95/65 lbs)
800 Meter Run
21 Thrusters (95/65 lbs)
400 Meter Run
50 Pull-Ups

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Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

Posted in WOD

Here it is the long awaited sat WOD!!!
This WOD was carefully crafted by two of the greatest programming minds out there. Then reviewed by two of the top box HQ’s…. So here it is!

4 rds for times
3 squat cleans 185/135
15 Burpee’s over the bar
30 KB Thrusters 55/35
400 m Run

Posted in WOD

Sat 9/12
WOD
10 push-ups
10 sumo high pull 55/35
10 goblet squats
10 KBS
15 push-ups
15 sumo high pull 55/35
15 goblet squats
15 KBS
20 push-ups
20 sumo high pull 55/35
20 goblet squats
20 KBS

Posted in WOD

9/11 Tribute WOD

For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)

******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers

Join us as we honor the lives lost on September 11, 2001.

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Posted in WOD