CROSSFIT TILT NUTRITION CHALLENGE

When: May 2 – June 4

Cost: $20

The Winner:

At the end of the challenge, the top performer will be selected based on :

1. Measurement Improvements: weight, waist and bodyfat
2. Performance gains: baseline workout to be determined
3. Scoring:  Points from daily nutrition log

First place gets the entire pot along with our sponsor prize pack!

Points:

1 Point per meal (100% clean eating- no cheats) (allotted 4 meals per day)

All meals MUST contain a protein, carbohydrate, and fat.

Example: Eggs (protein), banana (carbohydrate), guacamole (fat)

+ 1 Bonus Point for a CF TILT class WOD or approved travel WOD (up to 6 days a week)

*If you eat OUTSIDE of your allotted meals, you will also subtract a point for each time. Yes, this means some days you could be in the NEGATIVE.

Eat Meat and Vegetables, Some Nuts and Fruit, Little Starch, and…

NO PROCESSED FOODS

This is not a weight loss challenge – it is a challenge to better our health and wellness, through eating only the best foods out there.

Will we see a loss of body fat during this challenge? Absolutely!

However that is simply a result of becoming healthier, by eating the way food was meant to be consumed… in it’s natural, unaltered state.

Real food grows in the wild – the way nature intended. “Food-stuffs” are man-made creations that may resemble food, but are truly not. We’re dropping that from our diets.

If you can’t hunt or gather it in the wild, it’s not something you should be eating.

(You won’t find a box of Chex Mix growing from a tree)

For this challenge, follow the Golden Rule above – Eat Meat and Veg…etc.

It’s truly as simple as that.

That will categorize 99% of foods to be Whole Foods or not.

For that 1%, the “Grey Area”, here’s our challenge-specific rules:

Say NO to:

• Sweeteners… honey, agave nectar, stevia, coconut sugar
• Alcohol
• Dairy… cream in the coffee, cheeses, yogurt
• Corn and corn products
• Unnaturally processed condiments, dressings, sauces, marinades, or spices (read the labels)
• Dried Fruit
• White Potato, Rice, Quinoa
• Legumes (Peanuts, Beans, Soy, Chick Peas)
• Gum
• Canola, vegetable, soybean, grapeseed oils
• All protein bars as meals. Quest Bars, Kaleo Cookies, Lara Bars.
• Juicing fruit (blending is OK – fiber + vitamins are lost when juicing)
• All sport supplements that are not directly before, during, or after training
• Whey protein,, Fuel for Fire, BCAAs, Kill Cliff… *See below for more details.

Commonly asked, and are OK:

• Deli Meats (as long as there isn’t sugar added)
• Bacon
• Sweet Potato (but not restaurant sweet potato fries… it can get ugly)
• Balsamic Vinegar (“Vinaigrettes” commonly have added sugars). Look into “Tessamae’s” dressings!
• Coconut, olive, avocado, and nut oils
• Coconut milk, almond milk (no added sugar)
• Grass-Fed butter, Ghee, Nutritional Yeast, Baking Soda/Powder, Salt
• Green Beans and Peas… but not chick peas!
• Coffee (black) and Tea (unsweetened), Seltzer Water
• Chicken and Beef broth/stock
• Mustards and Hot Sauces made with natural ingredients (check labels for sugars, unhealthy oils). Franks Red Hot is a go.

NOT Approved from Paleo Power Meals:

• Stuffed Red and Green Bell Peppers
• Sweet Potato Pancakes
• Meatloaf
• Chicken Milanese over Arugula

“ Can you explain the Post-Workout deal? ”

     We encourage proper pre and post-workout nutrition! We are going to classify pre and post to be within 45 minutes of your workout. If taken outside that window, they will be points off your daily total. Whey protein (to include Fuel for Fire), BCAA’s, Creatine, Kill Cliff.

“ What about going out to dinner? ”

     It is not our goal to become anti-social cave-dwellers! Still go out and enjoy – just be selective with your orders. Every restaurant out there will have options for some sort of meat/seafood as the main course. Start with that, and ask for extra veggies for the sides. Good to go, and is in the clear for the challenge!

Cooking Recipes

Everyday Paleo – everydaypaleo.com

PaleOMG – paleomg.com

PaleoPot – paleopot.com (Crock Pot Recipes)

Paleo Plan –http://www.paleoplan.com/recipes/?gclid=CJyFxoWI3rsCFQlgMgodNUQAew

Approved Travel Workouts!

50 or 100 Burpees for time

3 Rounds For Time: Run 800m, 20 Squats, 20 Push ups, 20 Squats

4 Rounds For Time: Run 400 meters, 50 air squats

7 Rounds For Time: 10 Pushups 20 Sit ups 30 Squats

For Time: 300 Air Squats

5 Rounds For Time: Run 200m Run 10 Burpees

3 Rounds For Time: Run 400m 30 Pushups

4 Rounds For Time: 10 Handstand Pushups Run 200m

AMRAP 12:  10 Burpees, 15 Sit ups

Walk 100m on your hands, every time you come down complete 20 situps

10-9-8-7-6-5-4-3-2-1 reps of burpees and a 100 meter sprint between each set

21-15-9 for time of:  Burpees, Air Squats and Pushups

Spend a total of 5 minutes in a handstand

For Time: Run 1, 2 or 3 miles for time

“Tosh” 3 rounds of 200, 400, 600m run – rest equal running time

5 Rounds For Time: Handstand 30 seconds 30 Squats

In 10 minutes complete 1 mile run and as many burpees as possible

5x400m Run, 1 minute rest

10x100m sprints, Every minute on the minute.

24 – 21-18-15-12-9-6-3 reps of Chest slap push ups and Jumping squats

Tabata Squats, Push ups, Burpees and/or Sit ups

10 Rounds of:  Handstand hold for :20, bottom of the squat hold :40 minute

For Time: 100 Pushups

3 Rounds: 50 Situps Run 400m

10 Rounds For Time: 10 Walking Lunges 10 Pushups

Lunge 400m for time

4 Rounds For Time: Run 400m 50 Air Squats

10 Rounds For Time: 10 Pushups 10 Squats

Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds.

For Time: Run 800m 100 Air Squats Run 800m

10 Rounds: Handstand 30 seconds, to Squat hold 30 seconds