Why bother? Do you feel sluggish with your performance in the workouts? Do you feel like you plateaued? Do you want to lose those last 5-15 lbs you’ve been struggling to lose for some time now? Or maybe you want to gain some weight? Do you want to get stronger?… I could go on and on… but really? Do you want to get healthier? Not just for a few months, but for your lifetime? Nutrition is the key to success in fitness. Remember – If you have a deficiency at any level of “the pyramid” the components above will suffer.
How long is this going to last? Hopefully for your lifetime, though we’ll start with 7 weeks.
Who can join? Any member of CrossFit Long Island City.
When does it start? January 4, 2010.
When can I join? Anytime during the first 2 weeks.
How do I join?
- Decide on YOUR version of the challenge (see samples below)
- Express your intentions in the comments below
- Contribute $20 to the piggy bank. At the end of the challenge the winner gets the piggy bank!
- Do not miss the benchmark workouts. We will do the same benchmark workouts within the first two weeks of the challenge and after the challenge, and measure performance improvements
- Get your “before” pictures taken. “Before” and “after” pictures will be released to you and to you only. By the end of the challenge, if you are on the runners up list, with your permission, these pictures will be printed and viewed at the box for everyone to vote on the winner. The pictures could be: a) clothed or b) guys – in shorts; girls – in shorts and sports bra/bikini top
- Food log. In order to qualify to win, a food log must be maintained on our posterous.com blog, with at least one daily entry each and every day throughout the challenge. This is a MUST. You could be fairly general in the description of what you ate, or you could be as detailed as you want, even snapping the pictures of what you had, typing the description and sending them to the blog. At the bare minimum you would be required to only send one email per day listing the foods and drinks you had that day.
How will the winner be chosen?
- “After” pictures will be taken
- Benchmark workouts will be performed
- Coaches will choose the runners up
- With these folks’ permissions, their pictures will be posted at the box
- We will gather for the challenge wrap-up party and vote on the winner
- The winner will get the piggy bank and a surprise!
- We will have a special celebration WOD and the after-party!
Posterous blog: Only challenge participants can post to the blog. If you don’t have an account with posterous.com, we will create a new account for you. You will receive a confirmation email from the site. All you have to do from there on is email your food log daily to post@crossfitlic.posterous.com. You can send the pictures of your food to this email as well. Subject of your email will be used as the entry title, and whatever you put in the body of email will appear in the body of the blog entry. You can also login to the site and submit your food log online. By default, every entry for every participant will notify every other participant of a new entry on the blog. You can modify the notification settings online. If you use a news/rss reader, you can subscribe to the blog. Anyone can comment on any entry, and participation and support is highly encouraged.
The link to our Winter 2010 Nutrition Challenge blog: – http://crossfitlic.posterous.com/
Challenge Samples:
- Get rid of sugar and sweets, limit grain-based products, eat balanced meals with protein, fat and good carbs in every meal. One cheat day a week. Limit alcohol to a maximum of 3 drinks, one day per week.
- Primal
- Paleo + dairy, no alcohol
- Strict Paleo, no alcohol
- Paleo + Zone
- Lots of Primal food, often (hardgainer, trying to put on some lean muscle mass)
In your goals you can also include exercise (for example: at least 3 WODs per week) and proper rest/recovery (for example: at least 8 hrs of sleep per day.)
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Again, the above are just samples. YOU define YOUR OWN challenge.
Check our Nutrition page for our dietary prescription/recommendations. Check back often. We will keep updating the resources section on that page.
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I’m in! My challenge is Paleo + limited dairy, no cheat days, drink a week, 7 glasses of water a day (tea, coffee counts) and 8 hours of sleep. Believe it or not, water and sleep will be the hardest part for me!
I’m in too. I guess I’m not eligible to run for the winner spot though.
I will do Strict Paleo, no dairy.. not even in my coffee (oh uh), + Zone-ish proportions, with about double regular fat blocks and slightly fewer carb blocks. No cheat days. 5+ WODs per week. 6+ hrs of sleep, will shoot for 8 hrs, though have to be realistic. Midday naps should help.
I’m in.
I pick no sugar/sweets, limit grain-based products, eat balanced meals with protein, fat and good carbs. Alcohol a maximum of 2 drinks, 3 days per week (I drink a lot more than that normally).
5 WOD’s/week, 7 hours sleep/day.
I’m in too. . . I’m going with get rid of sugar and sweets, limit grain-based products, eat balanced meals with protein, fat and good carbs in every meal. One cheat day a week. Limit alcohol to a maximum of 3 drinks, one day per week.
Count me in…
I will eliminate sugar/sweets limit grain based products (bread, pasta rice ect.) Eat balanced meals w/ protein, fat and good carbs. I will limit alcohol to 3 drinks, one day per week and will allow 1 cheat meal per week. 3+ work outs per week, as much sleep as possible!
Sign me up.
Strict paleo w/out cheating.
No alcohol or dairy, limited juice and selected condiments, i.e. ketchup and soy sauce, min 8 glasses water daily, 5 WODs weekly, 7+ hours sleep. Plus, daily visits to the casino to load up on all the free oxygen!
Im in too!
Like you zubin I normally drink way more than that too so i gotta think what’s realistic…lol
I’m goin to do some combo of the paleo/zone diet, with proper sleep and 5 WOD’s/week. I’m still thinking so ill post officially when I decide…
I AM IN!
I will be doing strict Zone at 19 daily blocks + my own rendition of Paleo (Paleo + Oatmeal/Dairy). I will only have alcohol one night a week, 3 drinks (preferably wine, no sweet stuff). I will have one cheat meal a week. I will also be getting 8 hours of nightly rest. Training will also be taken up a notch, two a days and heavy lifting!
Time to take it to the next level!
Vadim, will you sign me up for the blog please? Anything I have to do on my end?
Carlos and Mike, I set you both up on the challenge blog. Check you email boxes for directions.
johnny come lately but i’m in! no pasta, rice, potato, no bread, no dairy, no alcohol except for 1 cheat day p/wk on the alcohol, 3 glasses. Plenty of water, 7-8 hrs a day of sleep, 4-5 wod’s p/wk AND ABSOLUTELY NO CHEMICALLY DERIVED PERFORMANCE ENHANCING DRINKS, SHAKES, POWDERS, BARS, ETC. I’m sure Paleo man never did. Lots of meats, fruits, vegetables, nuts and eggs!!! That’s all folks!!!
Okay…but I can’t promise I’ll make it the full 7 weeks. I’ll start Mon. 1/11. No sugar or sweets, no refined grains (white rice/white bread/etc.), limited whole grains (oatmeal/brown rice/etc.), 1 cheat day a week. Only 3 drinks per week, one day. I will do a minimum 3 WODs per week and will run a minimum of two 5K distance runs per week. Bring it!
Ahh yes!!! I forgot the most important item and my biggest weakness NO SWEETS!!!! No muffins, doughnuts, cookies not even CUPCAKES (oh the pain). Nothing, nada, zero, zilch, zippo SWEETS
Sign me up!!
Al is going for the kill. This is serious business!
I’m in.
I want to experiment the first couple of weeks with extremely low carb intake (below 40 grams) and some fasting days (no more than 24 hours at a time) once my body has modulated toward a measurable lipids metabolism. I’ve been reading about this and I want to try it. It might limit my aerobic performance some, but my body should have steady energy from the 52,500 calories it’s stored up for scarcity conditions that never happen: that’s enough for 26 days of desk work. I’ve read that eating/fasting cycles might promote a hormonal advantage and weight loss advantage. I plan to keep fat, including saturated fat, pretty high in my diet. This should be safe, from a blood lipids POV, so long as carbs are low (see Taubes’ chapter on LDL quality for explanation).
(After a couple of weeks of low-carb, high-fat I’ll evaluate progress and decide whether to switch to conventional paleo.)
1 cheat day per week, 3 drink limit per week.
iPhone documentation of both low carb and cheat food intake.
Goal of 4 WODs/week (minimum of 3 WODs/week).
8 hours of sleep.
Therapeutic dose of fish oil daily.
Al, don’t be sad. I’ll make you meat cupcakes! Or almond/coconut cupcakes! Kartik and Rupa got us Paleo cooking book from their Crossfit friends in CT!
i would like to make a slight amendment: min of 50g of protein and 2000mg fish oil daily – as i’ve been doing this from the start but did not indicate in my plan or daily intake posts.
the rest of my plan is as follows:
Strict paleo w/out cheating.
No alcohol or dairy, limited juice and selected condiments, i.e. ketchup, mustard, hot sauce, and soy sauce, min 8 glasses water daily, 5+ WODs weekly, 7+ hours sleep.
sorry, i meant 150g of protein supplement…not 50g
watch this: http://www.youtube.com/watch?v=uCFZoqmKf5M
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