Get ready for performance and physical improvements just in time for summer!
This challenge is 5 weeks long and is very different than previous challenges!
Join the event here on facebook and sign-up in the box on WODIFY.
CrossFitters can improve their lives and WIN! Whether you are a seasoned CrossFitter who is looking to improve performance or a new CrossFitter looking for body transformation, the Paleo Challenge can help you Look Better, Feel Better, Improve your Performance, and Increase your Energy for everyday living!
The Challenge is open to all members and runs for 5 weeks; from May 3rd, 2014 to June 8th, 2014. See the Official Rules for details. At the end of the Compass CrossFit Paleo Challenge, Individual Champions for each division will be crowned and take home a performance prize
Why take the Challenge?
The Challenge features a balanced scoring system that rewards people of all experience levels. From the fire breathing competitor to the beginner, everyone has a shot at the crown. It provides everything you need for success: motivation, accountability, education, competition, and structure. You will record and track your performance in WODIFY, so you can clearly see how you are really doing. You will be motivated, challenged and held accountable by your peers. Finally, the competitive atmosphere and knowledge that you are making a positive change in your life. Still, if that is not enough… there are prizes! Overall: 1st, 2nd, & 3rd Place!
Challenge Overview
Schedule
- Challenge starts at 11:59pm May 3rd, 2014.
- Week 1 Competitors will complete 3 Benchmark WODs, start eating Paleo, take body measurements, and before photo.
- Every week competitors must attend at least 3 WODs on 3 separate days, checking into WODIFY each time.
- Week 5 Competitors will repeat the 3 Benchmark WODs, retake body measurements, and take after photo.
- Challenge Ends 12:01am June 8th, 2014.
Pricing
- $25 (open to members only; does not include membership)
- $150 (current non members; does include membership)
How you Earn Points
Scoring Components:
WOD Attendance- If a contestant attends all 3 required weekly WODs during the Challenge he/she would earn 500 points.
- Each week your attendance score will start at 100 points. Every missed WOD (less than 3) will cost you 35 points. Yes, it is possible to end up in the negative for the week.
- You can receive +10 BONUS Points for every extra WOD attended (can NOT be same day).
- You will be responsible for reserving your class times and entering your scores/checking into WODIFY
Dietary Compliance- If a competitor was to have perfect diet scores every week they would earn 550 points.
- Each week your dietary score will start at 100 points. If you maintain a perfect week you will receive a bonus of 10 points. Every cheat will cost you -10 points. Yes, you can end up in the negative for the week.
- You will be responsible for entering your dietary compliance (Clean, Cheat or None) for 7 time periods during each day on your compliance charts. The time periods are Breakfast, Mid-Morning, Lunch, Afternoon, Dinner, Late and Seriously? . Therefore someone could have 7 total cheats in one day resulting in a loss of 70 points.
- Failure to enter/submit a meal status into WODIFY journal by 8:00pm the following day will result in a -20 point loss.
- Failure to enter/submit any meal status into WODIFY journal by 8:00pm on Sunday of the following week will result in a -140 point loss (7x -20 = -140).
- Cheats are defined by eating grains, starches, processed foods, sugar, artificial sugar, juice, soda, alcohol, dairy, or anything else you can’t pronounce.
- Multiple cheats- The most you can lose during any one time period is one cheat, but you can be docked up to seven cheats per day.
- For additional information about the Paleo Diet see description of Paleo Diet below the Official Rules.
Life Transformation/ Improvements- A total of 200 points may be earned for improvements.
- The total completion time for the Benchmark WOD (Benchmark Phase 2) scores at the end of the challenge will be compared to the total complete time for Benchmark Phase 1. From the difference you will have an Improvement time which will be compared to every member of the challenge. The individual with the most amount of improvement on their WOD times will be awarded 100 points.
- Before and After Body Measurements (5 measurements) will be taken, and from the difference you will have an Improvement points which will be compared to every member of the challenge. The individual with the most amount of improvement will be awarded 100 points.
How you Win Prizes
- The overall score will be calculated from the following components: Dietary Compliance, WOD Attendance, Benchmark improvements, Life Transformation (improvements) and Bonus Points. The Individual Champions will be determined by the 3 highest overall scores. (All WOD scores, before and after photos, and body measurements must be validated by a Compass Staff member).
Paleo Diet Guidelines and Standards
As a simple explanation we define a Paleo Diet as eating meat, nuts, veggies, seeds, some fruit, little starch, no sugar, and no dairy. A Paleo recommended serving consists of 40% carbohydrate, 30% Protein, and 30% Fat. NOTE: These guidelines are established for the purpose of having standards for this Challenge. We are not creating “Paleo Doctrine”, but we are providing direction to see significant improvements.
Encouraged Foods
- Lean Meats such as Lean beef (trimmed of visible fat), Flank steak, Top Sirloin, Extra-lean hamburger (90/10), Lean pork (trimmed of visible fat), Pork loin, Pork chops, Any other lean cut
- Lean poultry (white meat, skin removed) such as Chicken breast, Turkey breast, Game hen breasts
- Eggs from Chicken (go for the enriched omega 3 variety), Duck, or Goose
- Other meats including organ meats and game meats such as venison, wild boar, or wild turkey
- Fish
- Shellfish
- Fruit (in moderation)
- Vegetables (as much as you can eat)
- Nuts- Tree Nuts. (in moderation, Peanuts are not Nuts and are a no-no)
- Seeds (in moderation)
In Moderation (Within the guidelines listed, these are not cheats. In the case of allowable sweeteners, they are not recommended if you want to see the best results)
- Oils such as Olive, avocado, walnut and flaxseed, oils (use in moderation—4 tablespoons or less a day when fat loss is of primary importance)
- Natural Sweeteners- a total of 1/2 tablespoon is allowable per day of the natural sweeteners: Honey (RAW and unrefined), agave, coconut nectar, and coconut crystals.
- Stevia- 1 Packet (3.5 grams) is allowable per day
- Cocao powder- a total of 1 tablespoon is allowable per day
- Beverages such as Coffee, Tea
- Paleo Sweets such as Dried fruits and Nuts mixed with dried and fresh fruits (make sure there is no added sugar)
- Some lean bacon- make sure it doesn’t have added sugar or nitrates
- Sweet potatoes, yams, acorn squash, spaghetti squash and butternut squash.
- Red Wine- 1 glass of wine (6 oz.) a night is legal. We are pretty sure cave men had vineyards! Anything more than one glass per night is a cheat (-#), and you can’t save them up from nights before. Anything over one per night is a cheat.
- Special Allowances: (Exceptions made to meet specific nutritional demands for additional protein)
- Protein supplementation is allowed and is not considered a cheat under the following conditions: it is limited to one serving per day, has less than 25 carbs per serving, is taken within 30 minutes pre or post workout, and CANNOT be used as a meal replacement. We will allow whey protein if it is a whey protein isolate Remember, most protein powders have some sugar (natural or artificial), so if you are looking to slim down, be careful.
OR a protein bar with whey protein isolate (ONLY IF the rest of the ingredients match up with the Challenge guidelines). - Endurance Athletes: If you are currently training for an endurance race that takes place during the dates of the challenge such as a marathon , ½ marathon, or adventure race (minimum 8 mile race) you are allowed to use one non-paleo product (such as goo) per hour of training. Additionally, you can use whatever products you need during the race itself to help you have success. While we believe there are better options to the highly processed and artificial goo and energy block products, we understand that endurance athletes have a specific nutritional need. Recommendation: substitute a goo product with the following: mix apple butter (non-dairy) with almond butter in a zip-lock baggie and use that for a balanced energy sustenance tool.
- Protein supplementation is allowed and is not considered a cheat under the following conditions: it is limited to one serving per day, has less than 25 carbs per serving, is taken within 30 minutes pre or post workout, and CANNOT be used as a meal replacement. We will allow whey protein if it is a whey protein isolate Remember, most protein powders have some sugar (natural or artificial), so if you are looking to slim down, be careful.
Don’t Do It- These are Cheats
- Fatty Meats- such as fast food beef burger patties or low quality fatty bacon.
- Refined Sweeteners – sugar cane, white sugar, brown sugar, refined maple syrup, refined honey, aspartame, sucralose, Nutrasweet, Splenda, and anything else refined or man-made.
- Other Sweets: Candy, Sugar (raw or processed), glucose and syrup.
- Coco power
- More than 1/2 Tablespoon per day of the natural sweeteners including: Honey (RAW and unrefined), agave (RAW and unrefined), coconut nectar, and coconut crystals.
- Any more than 1 packet per day of Stevia (3.5 grams)
- Baking Soda and baking powder
- Dairy Foods such as Butter, Cheese, Cream, Dairy spreads, Frozen yogurt, Ice cream, and All processed foods made with any dairy products
- Cereal Grains: Barley, Corn, Millet, Oats, Rice, Rye, Sorghum, Wheat, and bread products including bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour
- Cereal Grain-like Seeds: Amaranth, Buckwheat, Quinoa
- Legumes: All beans, Black-eyed peas, Chickpeas, Lentils, Peas, Peanut butter, Peanuts, Soybeans and all soybean products, including tofu
- Starchy Vegetables: Starchy tubers, Cassava root, Manioc, Potatoes and all potato products (French fries, potato chips, etc.), Tapioca pudding
- Soft Drinks and Fruit Juices: All sugary soft drinks, Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glycemic index)
- Alcohol – Tequila is the preferred Paleo liquor, but it is technically a cheat (-10). Anything other than 6oz of red wine per night is a cheat (-10).
About the Challenge
CrossFitters can improve their lives and WIN! Whether you are a seasoned CrossFitter who is looking to improve performance or a new CrossFitter looking for body transformation, the Paleo Challenge can help you Look Better, Feel Better, Improve your Performance, and Increase your Energy for everyday living!
The Challenge is open to all members and runs for 5 weeks; from May 3rd, 2014 to June 8th, 2014. See the Official Rules for details. At the end of the Compass CrossFit Paleo Challenge, Individual Champions for each division will be crowned and take home a performance prize
Why take the Challenge?
The Challenge features a balanced scoring system that rewards people of all experience levels. From the fire breathing competitor to the beginner, everyone has a shot at the crown. It provides everything you need for success: motivation, accountability, education, competition, and structure. You will record and track your performance in WODIFY, so you can clearly see how you are really doing. You will be motivated, challenged and held accountable by your peers. Finally, the competitive atmosphere and knowledge that you are making a positive change in your life. Still, if that is not enough… there are prizes! Overall: 1st, 2nd, & 3rd Place!
Challenge Overview
Schedule
• Challenge starts at 11:59pm May 3rd, 2014.
• Week 1 Competitors will complete 3 Benchmark WODs, start eating Paleo, take body measurements, and before photo.
• Every week competitors must attend at least 3 WODs on 3 separate days, checking into WODIFY each time.
• Week 5 Competitors will repeat the 3 Benchmark WODs, retake body measurements, and take after photo.
• Challenge Ends 12:01am June 8th, 2014.
Pricing
• $25 (open to members only; does not include membership)
How you Earn Points
Scoring Components:
WOD Attendance- If a contestant attends all 3 required weekly WODs during the Challenge he/she would earn 500 points.
• Each week your attendance score will start at 100 points. Every missed WOD (less than 3) will cost you 35 points. Yes, it is possible to end up in the negative for the week.
• You can receive +10 BONUS Points for every extra WOD attended (can NOT be same day).
• You will be responsible for reserving your class times and entering your scores/checking into WODIFY
Dietary Compliance- If a competitor was to have perfect diet scores every week they would earn 550 points.
• Each week your dietary score will start at 100 points. If you maintain a perfect week you will receive a bonus of 10 points. Every cheat will cost you -10 points. Yes, you can end up in the negative for the week.
•You will be responsible for entering your dietary compliance (Clean, Cheat or None) for 7 time periods during each day in your WODIFY journal. The time periods are Breakfast, Mid-Morning, Lunch, Afternoon, Dinner, Late and Seriously? . Therefore someone could have 7 total cheats in one day resulting in a loss of 70 points.
• Failure to enter/submit a meal status into WODIFY journal by 8:00pm the following day will result in a -20 point loss.
• Cheats are defined by eating grains, starches, processed foods, sugar, artificial sugar, juice, soda, alcohol, dairy, or anything else you can’t pronounce.
• Multiple cheats- The most you can lose during any one time period is one cheat, but you can be docked up to seven cheats per day.
• For additional information about the Paleo Diet see description of Paleo Diet below the Official Rules.
Life Transformation/ Improvements- A total of 200 points may be earned for improvements.
• The total completion time for the Benchmark WOD (Benchmark Phase 2) scores at the end of the challenge will be compared to the total complete time for Benchmark Phase 1. From the difference you will have an Improvement time which will be compared to every member of the challenge. The individual with the most amount of improvement on their WOD times will be awarded 100 points.
• Before and After Body Measurements (5 measurements) will be taken, and from the difference you will have an Improvement points which will be compared to every member of the challenge. The individual with the most amount of improvement will be awarded 100 points.
How you Win Prizes
• The overall score will be calculated from the following components: Dietary Compliance, WOD Attendance, Benchmark improvements, Life Transformation (improvements) and Bonus Points. The Individual Champions will be determined by the 3 highest overall scores. (All WOD scores, before and after photos, and body measurements must be validated by a Compass Staff member).
Paleo Diet Guidelines and Standards
As a simple explanation we define a Paleo Diet as eating meat, nuts, veggies, seeds, some fruit, little starch, no sugar, and no dairy. A Paleo recommended serving consists of 40% carbohydrate, 30% Protein, and 30% Fat. NOTE: These guidelines are established for the purpose of having standards for this Challenge. We are not creating “Paleo Doctrine”, but we are providing direction to see significant improvements.
Encouraged Foods
• Lean Meats such as Lean beef (trimmed of visible fat), Flank steak, Top Sirloin, Extra-lean hamburger (90/10), Lean pork (trimmed of visible fat), Pork loin, Pork chops, Any other lean cut
• Lean poultry (white meat, skin removed) such as Chicken breast, Turkey breast, Game hen breasts
• Eggs from Chicken (go for the enriched omega 3 variety), Duck, or Goose
• Other meats including organ meats and game meats such as venison, wild boar, or wild turkey
• Fish
• Shellfish
• Fruit (in moderation)
• Vegetables (as much as you can eat)
• Nuts- Tree Nuts. (in moderation, Peanuts are not Nuts and are a no-no)
• Seeds (in moderation)
In Moderation (Within the guidelines listed, these are not cheats. In the case of allowable sweeteners, they are not recommended if you want to see the best results)
• Oils such as Olive, avocado, walnut and flaxseed, oils (use in moderation—4 tablespoons or less a day when fat loss is of primary importance)
• Natural Sweeteners- a total of 1/2 tablespoon is allowable per day of the natural sweeteners: Honey (RAW and unrefined), agave, coconut nectar, and coconut crystals.
• Stevia- 1 Packet (3.5 grams) is allowable per day
• Cocao powder- a total of 1 tablespoon is allowable per day
• Beverages such as Coffee, Tea
• Paleo Sweets such as Dried fruits and Nuts mixed with dried and fresh fruits (make sure there is no added sugar)
• Some lean bacon- make sure it doesn’t have added sugar or nitrates
• Sweet potatoes, yams, acorn squash, spaghetti squash and butternut squash.
• Red Wine- 1 glass of wine (6 oz.) a night is legal. We are pretty sure cave men had vineyards! Anything more than one glass per night is a cheat (-#), and you can’t save them up from nights before. Anything over one per night is a cheat.
• Special Allowances: (Exceptions made to meet specific nutritional demands for additional protein)
o Protein supplementation is allowed and is not considered a cheat under the following conditions: it is limited to one serving per day, has less than 25 carbs per serving, is taken within 30 minutes pre or post workout, and CANNOT be used as a meal replacement. We will allow whey protein if it is a whey protein isolate Remember, most protein powders have some sugar (natural or artificial), so if you are looking to slim down, be careful.
OR a protein bar with whey protein isolate (ONLY IF the rest of the ingredients match up with the Challenge guidelines).
o Endurance Athletes: If you are currently training for an endurance race that takes place during the dates of the challenge such as a marathon , ½ marathon, or adventure race (minimum 8 mile race) you are allowed to use one non-paleo product (such as goo) per hour of training. Additionally, you can use whatever products you need during the race itself to help you have success. While we believe there are better options to the highly processed and artificial goo and energy block products, we understand that endurance athletes have a specific nutritional need. Recommendation: substitute a goo product with the following: mix apple butter (non-dairy) with almond butter in a zip-lock baggie and use that for a balanced energy sustenance tool.
Don’t Do It- These are Cheats
• Fatty Meats- such as fast food beef burger patties or low quality fatty bacon.
• Refined Sweeteners – sugar cane, white sugar, brown sugar, refined maple syrup, refined honey, aspartame, sucralose, Nutrasweet, Splenda, and anything else refined or man-made.
• Other Sweets: Candy, Sugar (raw or processed), glucose and syrup.
• Coco power
• More than 1/2 Tablespoon per day of the natural sweeteners including: Honey (RAW and unrefined), agave (RAW and unrefined), coconut nectar, and coconut crystals.
• Any more than 1 packet per day of Stevia (3.5 grams)
• Baking Soda and baking powder
• Dairy Foods such as Butter, Cheese, Cream, Dairy spreads, Frozen yogurt, Ice cream, and All processed foods made with any dairy products
• Cereal Grains: Barley, Corn, Millet, Oats, Rice, Rye, Sorghum, Wheat, and bread products including bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour
• Cereal Grain-like Seeds: Amaranth, Buckwheat, Quinoa
• Legumes: All beans, Black-eyed peas, Chickpeas, Lentils, Peas, Peanut butter, Peanuts, Soybeans and all soybean products, including tofu
• Starchy Vegetables: Starchy tubers, Cassava root, Manioc, Potatoes and all potato products (French fries, potato chips, etc.), Tapioca pudding
• Soft Drinks and Fruit Juices: All sugary soft drinks, Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glycemic index)
• Alcohol – Tequila is the preferred Paleo liquor, but it is technically a cheat (-10). Anything other than 6oz of red wine per night is a cheat (-10).
