What
CrossFit and Paleo for Life - The 4 & 6 Week Challenge.
Why
To show how sensible nutrition and efficient exercise can make a huge difference in your life.
Start Dates
Monday 3rd & 17th of October till Saturday the 12th of November.
How
You'll be measuring your success over the next 6 weeks by using a system of points.
Guidelines
- Eat real food. Meat, eggs, vegetables, nuts, seeds, fruit, oils (like coconut or olive).
- No dairy. This includes cheese, yogurt and milk (natural clarified butter is allowed for cooking)
- No grains. This includes bread, rice, pasta, corn, oatmeal (also any gluten-free pseudo-grains)
- No legumes. This includes beans of all kinds, lentils and peanuts (no peanut butter)
- No sugar of any kind, real or artificial (no maple syrup, honey, Splenda, Stevia etc)
- No processed foods (this includes protein shakes, processed “energy” bars etc)
- No alcohol (I can hear the moaning already)
I do allow you coffee addicts some milk. Ever tried a Macchiato? Hopefully this will help those who just can't bear the thought of black coffee.
4 or 6 Week Option
This time round you can choose to go hard out for 6 weeks or top up with a 4 week refresher.
I recommend, if you've never done one, to try the 6 week option. And those who have been living the 80/20 rule (but falling off the wagon here and there) maybe hit the 4 weeker.
Commitment and Entry
The entry fee for the 6 week challenge is $100pp. Before you moan and groan hear me out. You have the chance to EARN your money back. Here’s how it works …
The total points you can earn over the 6 weeks is 490. That’s if you go the whole 6 weeks and lose no points and earn all the bonus points.
A really good score would be 450 points. On average, that’s attending 3 WOD’s a week but also not losing any points anywhere else AND making ALL the bonus points.
This is how you EARN you money back
Points earned between and including 450 to 490 returns $100
Points earned between and including 350 to 449 returns $75
Points earned between and including 250 to 349 returns $50
Points earned between and including 150 to 249 returns $25
Anything below 150 returns a big fat $0.00
Any money not returned will be put into the kitty and used for prizes and the BBQ at the end. If for some reason I end up with like hundreds of $ (this better not happen by the way as that would be a huge fail) then I will make a donation to the SPCA ... right after I get back from the Gold Coast.
Those on the 4 week challenge, it will be $20 again with all proceeds going to the beer fund for the BBQ.
Remember, this is for you. If it takes losing money to motivate you to try, then so be it. Because I’m sure after you’ve given it a go it will change your life and the way you think about food … forever.
Points
Every challenge participant will start each day with 5 points. These points are yours to lose. With every day that passes (depending on the decisions you’ve made throughout that day) you will either stay on 5 points or lose points for making choices outside the stated guidelines.
Bonus points can be acquired by doing simple things as, drinking enough water, taking fish oil and other basic "rules" outlined in the spreadsheet.
Once you pay the entry fee you are confirmed on the challenge and I will email you the link to the spreadsheet where you can start collecting points! If you have a question about whether something counts as a point or not just ask, and I’ll figure out an answer.
It’s about more than just Weight Loss
This challenge is designed to reward those who stay dedicated to maintaining healthy eating, sleep and exercise habits over the next 6 weeks. The reason it was set up this way is to demonstrate how Paleo and CrossFit are a lifestyle choice – not a diet or some fad exercise program.
The concept of Paleo is to provide your body with the optimal fuel that it was designed to run on. The purpose of CrossFit is to help build the mental and physical fortitude required to navigate the challenges in life.
It’s primarily about feeling your absolute best, mentally and physically. Looking better naked is just a (great) side effect. Think of it as an oil and filter change for your body, a cleanse.
Benchmark WOD
To measure performance gains over the 6 weeks, everyone on the challenge will perform the same WOD at the beginning and again at the end of the challenge.
Prizes!
You gotta have prizes right? I mean, why else do people do anything!? Prizes will range from cash to free memberships at the gym and massages.
Lastly
The 6 weeks will end with a re-test of the WOD at 10am on Saturday the 12th of November for all participants followed by a bring-a-plate BBQ at the gym.
You’re invited to bring along partners, friends and family to this, so put it in the diary and let’s see what 6 weeks of Paleo and CrossFit can do for ya …
List of Resources
Click on each title to download a copy of helpful resources. There are a ton of recipes here too. So with 3 weeks to prepare and try some out, there are no excuses.