Cleaning it up… The details
CROSSFIT OPEN
Dates: February 27 to March 31, 2014
Entry Fee: $20
Enter results here: https://games.crossfit.com/competition
WHOLE 45 (aka. Whole 30 + 15 days)
Dates: February 15 to March 31, 2014
Entry Fee: $0
This is not a weight loss competition. This challenge is a way to better health and a longer happier life.
Enter results here: Let us know you're in and we'll send you an email for Google docs access
Before and After:
Pictures: Front and back view (strongly encouraged, but not mandatory.)
Measurements: Body weight, waist circumference, and body fat
Performance: Selected challenge WOD
Daily Requirements:
Eat real food.
Maintain a food log
Record you daily scores in your Challenge log or nutrition log. Don’t forget to record your bonus points too.
SCORING
You will be required to keep track of your eating in a Nutrition log. From this log you will give yourself a score of 0-4 based on your compliance with the Paleo Diet.
Four Points: You are a hunter-gatherer. You eat nothing but meat, veggies, some fruit, nuts and seeds.
Three Points: One time during the day, you had a little something that wasn’t paleo, but wasn’t horrible. Examples: dried fruit, most condiments (bbq, soy sauce, ketchup, mayo, salad dressing), peanuts, whey protein, hummus, cream in coffee, etc…
Two Points: You slipped…but didn’t get hurt. You had a small amount of “not real food.” Maybe it was a fully Paleo day, but you couldn’t resist having a beer at the family BBQ, or you finished your kids mac ‘n cheese, but the rest of your day was solid. Examples: Glass of wine, dinner rolls, a handful of fries/chips, rice, etc…
One Point: Most of your day was Paleo, but there was one full meal that you fell off the wagon. Examples: pasta, pizza, more than one soda/juice/alcohol, bag of popcorn, etc…
Zero Points: You had a bad day and made more than one solid mistake. Examples: You had a couple slices of pizza and beer.
Bonus points:
You get one extra bonus point for everyday you participate in a CrossFit WOD at Groundworks.We believe rewarding people for being at CFGW will serve two purposes. First the more you are at CrossFit, the more support and exposure you will have during the Paleo Challenge. Being around others that are going through the same experiences you are will enhance your chances of success. Second, the benefits of Paleo are magnified when combined with a training program that combines constantly varied, high intensity, functional movements. Train Hard. Eat Clean. Live Life.
You can get an additional bonus point for every night you sleep more than eight hours. Proper sleep has been associated with everything from faster recovery, better mental focus, to more HGH production. We believe this is one of the greatest factors in improved health and want to reward those that are getting their zzzz’s.
Scoring Submissions:
Scores must be recorded daily.
Scoring windows will be closed at 8pm on each Monday as an effort to encourage you to log. If your logs aren’t completed by then, you receive a zero for the week. Yes, we will be checking.
Be honest. You’re only hurting yourself in the long run.
The Winner
At the end of the challenge the top three performers will be selected based on:
Measurement improvements: weight, waist and body fat
Performance: most gains during the challenge WOD
Scoring: points from daily nutrition log.
(Point system based on CFNE 30 day challenge.)
THE Whole30 PROGRAM, AS OUTLINED
Eat real food – meat, fish, eggs, tons of vegetables, some fruit, and plenty of good fats. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re natural and unprocessed.
More importantly, here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.
Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in all kinds of ways.
Do not eat processed foods. This includes protein shakes, pre-packaged snacks/meals, protein bars, milk substitutes, etc.
Do not drink alcohol, in any form.
Do not eat grains. This includes (but is not limited to) wheat, rye, barley, millet, oats, corn, rice, sprouted grains and all of those gluten-free pseudo-grains like quinoa. (Yes, we said corn!) This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
Do not eat legumes. This includes beans (black, kidney, lima, etc.), peas, lentils, and peanuts or peanut butter. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
Do not eat dairy. This includes all cow, goat or sheep’s milk, cream, butter, cheese, yogurt, whey, ice cream, etc.
Do not eat white potatoes. It’s arbitrary, but they are carbohydrate-dense and nutrient poor, and also a nightshade.
Most importantly… do not try to shove your old, unhealthy diet into a shiny new Whole30 mold. This means no “Paleo-fying” less-than-healthy recipes – no “Paleo” pancakes, “Paleo” pizza, “Paleo” fudge or “Paleo” ice cream. Don’t mimic poor food choices during your Whole30 program!
THE FINE PRINT
A few concessions. These are less than optimal foods that we are okay with you including during your Whole30. Including these foods in moderation should not negatively impact the results of your Whole30 program.
Fruit juice as a sweetener. Some products will use orange or apple juice as a sweetener. We have to draw the line somewhere, so we’re okay with a small amount of fruit juice as an added ingredient during your Whole30… but this doesn’t mean a cup of fruit juice is okay!
Processed Meat. On occasion, we are okay with organic chicken sausage (those that are nitrate, dairy, gluten and dairy-free), and high quality deli meat, packaged fish (like tuna or smoked salmon) or jerky. Read your labels carefully, because Whole30-approved processed meats, especially jerky, are hard to find.
Certain legumes. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, they’re far more “pod” than “bean,” and we want you to eat your greens.
Processed goods. We’re okay with cans or jars of olives, coconut milk, sauces and spice mixtures like tomato sauce or curry, or vegetables like sweet potato or butternut squash, but only if the labels prove they’re “clean.”
LEARN MORE
It Start’s With Food: Discover the Whole30 and Change Your Life in Unexpected Ways
Whole 30 Resources
Why you should eat Whole foods?
The Whole 30 Success Guide book
Whole 30 Shopping Guide
Nomnompaleo -30 days of Paleo recipes to get you started on your Whole 30 Challenge
Books on Whole 30 cooking
The Whole 30 didn’t work for you….Here is maybe why.