Paleo Challenge Rules – September 6th through October 14th

Challenge Guidelines

The intent of this challenge is to encourage clean eating as a natural occurrence
in your life. This is not to become an obsession, but more of a lifestyle
modification that will reap tremendous rewards both physically and emotionally.

The Nutrition Challenge will be 6 weeks in duration; starting on September 6th and
ending October 14th. There will be a points system to help you keep track of your
consistency, and to offer up a level of friendly competition among your paleo
peers! Points will be handed emailed to crossfitwestessex@gmail.com every Sunday (weeks will
run Monday to Saturday), and challenge results will be posted on the website every
Monday.

Nutrition Challenge Requirements

Prior to the challenge, each participant will be required to perform a “baseline
WOD”. The WOD will be a “Mini Cindy” in a boat! (500m row + 10:00 AMRAP).
WOD will be scored as total rounds completed + reps.

In addition to the WOD, simple criteria will be measured on your own: bodyweight,
body composition photos, and circumference measurements of the waist and hips.                                                                                               Optional measurements: chest, neck, legs and arms. 

Adherence, Points, Bonus Point and Miscellaneous Rules (courtesy of
RedShed CrossFit, CrossFit Delaware Valley and CrossFit Cape Cod)

Points
Daily points will be determined by the athlete’s adherence to the following: ‘Eat
Meat and Veggies, Nuts and Seeds and Fruit. No Sugar, Grains, Dairy or
Legumes.’

Each athlete starts the day with 5 Food points. If the athlete has a small slip (-1),
then he/she loses a point and has 4 Food points. If the athlete has a significant
slip (-2), then he/she loses two points and now has 3 Food points. If the athlete
has anything more than a significant slip, then the day is considered a surrender,
and food points drop to zero for the day.

Example of a small slip. A small amount of non-Paleo food, typically less than
a standard serving size for that food. Examples: A few M&M’s. A small handful
of Goldfish crackers. A few french fries. A couple of gulps of soda or beer. A
spoonful of peanut butter or hummus. Sugar in your coffee. Common salad
dressing.

Small slips are characterized by their randomness. There is almost an
unconscious element to it.

Examples of a significant slip. A full serving size of non-paleo food. A regular-
size bag of M&M’s. A small fries from McD’s. A full beer or soda. A single piece
of bread. A baked potato. A cup of yogurt. A glass of milk. A bowl of oatmeal.

Significant slips are more thought-out than small slips.

Examples of a surrender. An entire meal of non-paleo food.

Surrenders are like raising the white food flag.

At the end of the day, there is an intuitive feel to these rules that will differ from
individual to individual. If you are unsure about your points, email us or post the
question on the blog.

Points will be self-scored and everything is done on the honor system.
Point totals are to be emailed to crossfitwestessex@gmail.com by Sunday.

Bonus Points

There are two ways to earn individual bonus points. One bonus will be awarded if
the athlete performs a CrossFit WOD, either in our box or elsewhere, up to 4 per
week.

One bonus point will be awarded if the athlete takes fish oil daily.

Miscellaneous Rules

Alcohol Policy… NONE….END OF STORY

Coffee creamer is prohibited but may be used for a 1/2 point deduction, per cup.
We recommend the heaviest cream you can use (i.e. stay away from skim milk).
Coconut milk makes a good substitute for coffee cream, but only the heavy stuff
(Whole Foods brand is best, and you keep your points).

Butter is prohibited but may be used, again for a 1/2 point deduction.

Note: Butter and coffee creamer are just considered as points lost. Do not factor
these into figuring your slips.

Personal Accountability
You can eat clean, train and take your fish oil daily and come out with 46 points
each week. We believe that in order for you to experience positive results, you
must be at least 80% compliant!! That means you should be shooting for 38+
points each week. In order to hold you accountable for your participation in the
challenge, a penalty will be incurred for each point under 38. Penalties will be
CrossFit in nature, and must be completed at the CrossFit West Essex.

Guidance & Questions
If you have questions or need guidance, please refer to the Whole30 outline,
courtesy of Whole9Life. (Whole30 will be linked to the blog)

Please watch the blog for more information as the Challenge progresses.

Good luck!