20 Hang Power Cleans (95/55)(75/35)
20 Box Jumps
“Deck of Cards”
Teams of 2
Work through the entire deck of cards
1 athlete working at a time except when the Ace and Joker are drawn
Face cards are 10 reps
35 min time cap
example: 7 of hearts equals 7 burpees, 2 of diamonds equals 2 box jumps, jack of spades equals 10 wallballs, draw an ace and both athletes work through 4 rope climbs…etc
Kenia trying to weaken our will power with her burger and fries t-shirt
If you are doing the Clean Eating challenge we are taking 3 more measurements. With the tape measure we are measuring the right arm, right leg and 1 inch above the belly button. Keep these numbers and we will retest at the end of the challenge and the difference will be another tool to help choose the winner. The pot is up to 270 buckeroos!! Don’t forget the BONUS points, you can earn up to 3 points a day with these!
We’ve had some last minute openings so if your child was on a wait list contact Sara at 518-727-9827 to get a spot!
There is a $10 fee to enter the Clean Eating 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!
1. Complete the WOD “Cindy” and have your score recorded (20 min AMRAP of 5 pull-ups, 10 push-ups, 15 squats) Retest this WOD at the end of the 6 weeks.
2. Get your measurements taken using the body fat caliper and enter in your numbers HERE to get your results and then retest at the end of the challenge. These measurements will be private and the difference in readings will only be used towards finding a winner.
3. Keep track of your food points.
At the end of the challenge the top participants will be ranked based on the 3 above categories.
Perfect day of eating. No cheats.
One minor slip. Milk in the coffee, condiments (mayo, bbq sauce, ketchup, etc), a tortilla chip, a Cheerio.
Significant slip, but not an entire meal: One glass of wine or beer, finished your kid’s Mac ’N Cheese, piece of bread at dinner.
Major slip. Pizza or pasta for dinner, 2 beers at a game, ice cream.
More than one solid cheat throughout the day. 2+ meals lost.
There is a chance for up to (3) Bonus Points per Day
• A WOD at CFMV, or an approved Home/Travel WOD (1 point)
• Perform mobility and stretching work for more than 15 mins (1 point)
• 50% of Each Meal is Vegetables. Fibrous Vegetables, not starches such as sweet potatoes (1 point)
Fruits / Veggies
Nuts / Seeds
Sweet Potatoes (or other root vegetables, not white potatoes)
Almond (or other nut) flour
Almond (or other nut) milk
Coconut Oil, Olive Oil, other quality oils, Ghee, or grass-fed butter
Plain, full-fat yogurt
Rice (limited quantities, no more than 2 servings per week)
Sprouted Grains (like Ezekiel breads and Ezekiel cereal, or similar) Read why we are allowing these HERE (limited quantities, no more than 3 servings per week)
White or whole wheat flours / and products made with these items
Milk and other dairy (no ice cream)
The Hardest Part of Any Journey is the First Step. A New Diet is No Different.
Making the clean switch comes with challenges. Depending on how heavy your diet is with grains and sugar before you switch, you will experience an adjustment period of varying degrees of intensity. You will experience a dip in your athletic performance and have times when you feel lethargic and cranky. The first week or two will be tough, as your body heals and adjusts to this new way of eating and your brain wraps itself around going without all those sweet tastes and sugar-driven energy spikes. And while you may start to feel better after a week or two… the healing process takes significantly longer. In addition, the mental addiction and emotional connections to sugary foods, large amounts of carbohydrates and over-the-top, chemically-altered flavors are going to take a lot longer to overcome. Keep in mind that your body is going through withdrawals and there is a light at the end of the adjustment tunnel.
Stick with it, and be patient with yourself.
You cannot reasonably expect to completely reverse decades of poor eating habits in just 6 weeks. The good news, however, is that improvements are front-loaded, and you will start to see significant benefits within the first month.
At some point, we promise you… the magic will happen. You’ll go to sleep easier, and sleep more soundly through the night. Your energy levels will increase and stabilize, and you’ll feel just as good first thing in the morning as you do at the peak of your day. Your body composition will start to change – your clothes will fit differently, and you’ll feel less bloated at the end of your day. Your performance, whether it’s in the gym, while playing sports or during a hike, will improve. Your recovery after exercise, a game or a hard day’s work will feel easier and more complete. Conditions, ailments, aches and pains will miraculously start to improve. And through all of it, you’ll be eating delicious, fresh, natural, real food… food that tastes good, and is physically satiating and mentally satisfying.
Part of the difficulty of starting clean eating is the amount of preparation involved. Make sure you plan ahead so you aren’t stuck in a situation where you are left with no options. A lot of people like to use Sunday to prep for the week. Other people make lunch for the next day at the same time as they are making dinner, so they don’t feel like they are spending too much time in the kitchen. Find a system that works and stick to it.
There will be places or situations where you know you have difficulty staying on diet (i.e. at the office working late, where there is an endless supply of bagels, donuts and nothing else) – make sure you have options ready available to you. Talk to your family so they know what you are doing and you don’t come home to a meal filled with food you aren’t supposed to be eating. (source)
“ What about going out to dinner? ”
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.
“Are these Paleo cookies ok?”
Try to limit the amount you re-create baked goods, junk foods, or treats with “approved” ingredients. Continuing to eat your old, unhealthy foods made with “clean” ingredients is totally missing the point, and will tank your results. We are trying to focus on eating REAL foods, real food grows in the wild – the way nature intended.
“Wait, I thought you said you would allow alcohol?!”
Surprise! We decided to take out the alcohol and add in bonus points so you can earn back your cheats.
“Should I take a before and after picture?”
YES!! Take a front, side and back picture with no shirt on before and after the challenge. If you stick to this challenge I know you will “feel” a change but sometimes a picture helps you really “see” the change. This is for your own personal viewing and does not need to be shared.
“Can I add some honey in my coffee?”
We are allowing SMALL amounts of honey and maple syrup, please use sparingly. Try a black coffee once in a while, you would be surprised how delicious it is!
“What about Protein powder?”
We encourage proper pre and post-workout nutrition! We are going to classify pre and post to be within 45 minutes of your workout.
“Why are you allowing yogurt, rice and sprouted grains?”
We want you to stay sane. We’ve found in the past that adding a few “carbs” and the yogurt has helped athletes stay on track and help fulfill those “cravings”. That being said, staying completely paleo is ideal, so try it if you’re game!
“What are examples of approved Home/Travel WODs?”
Anything from this site http://www.thetravelingwod.com/p/traveling-wods.html
Resources and Recipe Websites: