CrossFit Martha's Vineyard

Fall Food + Fitness Focus

6-week challenge (9/30-11/8)

Fistbump method:1 – 2 palms worth of protein (women, 1 palm; men, 1-2 palms)
2 handfuls worth of vegetables
1 handful worth of carbs
1 thumb’s worth of fat

Allowed snacks: RX Bars; Quest Bars; Protein Shake

Supplements: We want to get most of our micronutrient (vitamins/minerals) and macronutrients (protein/carb/fat) from real food. Supplements are allowed and can help you get that extra boost of performance however high quality food is always #1 and should form the base of our nutrition.

No added sugars; no dairy; no alcohol

Two “off-rails” allowed where you can allow yourself to disregard all the rules. Try to save this option for the timeframe when you are at special events, such as weddings or parties (this is not meant to be for an entire day of eating, but only for a specific time).

Purpose: to focus on correct portions & quality of foods while improving overall fitness

Point System:
1 point for a perfect day of “portions”
1 point for eating “clean” aka food found on the lists below
1 point for hitting a wod (max of 5 points a week allowed)
1 point for a minimum of 10 mins spent stretching or rolling out
1 point for a logging your meals/snacks into a journal

So a perfect week would be 33 points and a perfect 6 weeks would be 1,320 points.

Proteins: When possible grass fed, organic meat and chicken is preferred; and wild caught fish. Stick to skinless lean meat. No deli meat. 

Carbohydrates: Beets, Yams, Sweet Potatoes, Butternut Squash, Acorn Squash, Carrots, Plantains, Brown and Wild Rice, Oats and Oatmeal, Quinoa, and ALL FRUIT

Vegetables: ALL OF THEM

Fat: Oil, nuts, avocado

There is a $10 buy-in to be eligible for the prize money however  you can do the challenge without buying in. If you buy in we ask you to weight in Monday to count towards any tie break.

WOD:

Option 1:

A. Overhead Squat

work up to a heavy single

B. Snatch Balance

work up to a heavy single

C. Snatch

work up to a heavy single

Option 2:

17 min AMRAP

6 Turkish Sit-Ups

12 Medball Squat Cleans

3 Dactyls (2 Toes2Bar + 1 Pull-up)

*sub Dactyls with 3 ring rows into a :20 ring row hold*