Fight Gone Bad:
3 Rounds, 1 minute work at each station, 1 minute rest between rounds
push press (75/55)
row for calories (1 calorie = 1 rep)
- score is total reps
DATES: Jan. 13 – Feb. 11
How to register
There is a $10 fee to enter the 30-day Paleo Challenge. Winner takes all unless we have a big number of participants, then we will throw in a 2nd place prize. CFMV does not make any money off of this! The monetary aspect is intended to further inspire you!
How to participate
To participate in the challenge you must visit CFMV on Day 1 and Day 30 of your challenge and complete the following activities on both days:
1. Complete the WOD “Fight Gone Bad” and have your score recorded
2. Get your measurements taken
3. Get your before or after photos taken (This can also be taken at home and pictures are only for your own use and stored on your own phone; CFMV will not post them)
Challenge Criteria: Please note this is different than our last challenge!
Your final score for the challenge will be totaled using 4 components:
- Food Score. You may earn up to 68 points by eating clean Paleo. You will earn points when you stick to Paleo-approved foods (see Nutrition Page about Paleo foods), or lose them for every cheat meal/snack.
- Performance Score. You will complete Fight Gone Bad on Day 1 and Day 30, and you’ll receive 1 point for every extra rep over your Day-1 score on FGB
- Body Score. You will earn points based on your final measurements.
- Bonus Points. Daily WOD points, Alcohol points, and Challenge Goal points.
Your Food Score will be calculated as follows:
- Your Food Score will start at 30 points.
- Every cheat meal or snack will cost you 1 point. Yes, you can end up in the negative for the Food Score, so no binging!
- Multiple cheats- The most you can lose during any one meal or snack is one cheat, but you can be docked up to 3 cheats per day.
- If you maintain a perfect week (Monday – Sunday) you will receive 7 extra point for that week. It must be a perfect week, not a perfect day.
- If you maintain a perfect diet (i.e. no cheats) for the entire 30 days, you will receive 10 extra points, giving you a total of 68 points for your Food Score.
- Cheats are defined by eating grains, starches, processed foods, sugar, artificial sugar, juice, soda, dairy, or anything else you can’t pronounce.
- For additional information about the Paleo Diet, see the Nutrition Page.
- You are allowed 3 drinks per week. Anything over 3 drinks will cost you 1 point.
- You can receive 1 point for every WOD you complete at CFMV, with 3 points being the maximum you can receive in one week (12 points total possible for 30 days). If you can’t make it to CFMV 3x a week, you can earn points by doing workouts at home as long as they are 20 minutes long and approved by a coach.
- You can earn 2 points for every week you abstain from alcohol, 8 points total can be earned.
- You can earn an extra 5 points for achieving your “Challenge Goal”. Challenge Goals must be written down Day 1 and approved by Coach Sara. These must be attainable yet challenging, measurable goals that if completed and witnessed by a coach before Day 30 earn you an extra 5 points.
A perfect 30 day Challenge score is 93 + FGB WOD points. Challenge points carry a heavier weight than FGB points — so respect the challenge!
The “Fight Gone Bad” benchmark workout is as follows:
Three rounds of:
- Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
- Sumo deadlift high-pull, 75/55 pounds (Reps)
- Box Jump, 20″ box (Reps)
- Push-press, 75/55 pounds (Reps)
- Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Your final score is your total number of points.
Rx vs. Scaled
You may perform the “Fight Gone Bad” workout as prescribed (Rx), or scale it as needed based on your physical needs or experience level with specific movements.
You must perform the WOD with the same Rx or Scaled level on Day 30 as you do on Day 1. For example, if you scale the weight of the Sumo Deadlift High Pull down to 45 lbs. when you do the workout on Day 1, you must again use 45 lbs. for that movement on Day 30, so that your scores from Day 1 and Day 30 can be properly compared. Sandbagging your Day-1 FGB in order to get a better number on Day-30 is highly frowned upon — don’t cheat yourself! Challenge points carry a heavier weight than FGB points, so respect the Challenge!
Check out our Nutrition page for more info on Paleo
The Paleo Secret is a great site with some tasty recipes.
Also, my wife’s Paleo board on Pinterest is followed by over 3,000 people and has 100s of recipes in one convenient spot for you, so there’s that too!