Do Over!

The first Paleo Challenge this winter was, to say the least, challenging for most. Participation was high at first, and those left still filling out the food log found it difficult to adhere to the 80% rule (70% for firefighters) of meals being Paleo primarily due to alcohol consumption for the non-firefighters. All but one person’s food log participation fell off over the 8 weeks. While we saw a few pretty fantastic before and after pictures, ultimately only one person completed the food logs, requirements and played by the rules.

Thus the title of this post

I did all kinds of research about Paleo Challenges and Spring Leaning challenges that other affiliates had done and incorporated the most successful parts of each. Compared to others, the first Paleo Challenge at CFSB was pretty darn lenient. You’d think from the results that there were beer fountains on every street corner of the Beach Cities. No worries, though, it’s do-over time.

From keeping my ear to the ground at our box, it seems we’ve got a few categories of contenders:

1. Re-Challengers: these people have begun to implement Paleo foods in a majority of their meals and have felt and seen some improvements and are ready to take it to the next level. For many of these (hehe), alcohol seems to be getting in the way. These are formidable opponents as they’ve learned the ways of meal planning, tupperware and have nailed quite a few recipes.
2. New Challengers: We now have many more CFSB family members, many of them new and ambitious, some of whom have already stocked up on fish oil, have acronyms for important Paleo foods (DLGs = Dark Leafy Greens — thanks Sean D.) and are already planning out their cheats around their social calendars to minimize the impact (Cheli).
3. The Challenge Aloof: Some of these people think they’re somehow immune to the impact of food on their diet and have yet to make the training efficacy / nutrition connection. Others in this category might see the changes as too overwhelming or complicated.

Paleo food pyramid

Everyone who hasn’t yet could really benefit from attending the Nutrition 101 Seminar on 4/17 to see just how simple the actual nutrition is, and just how serious the connection is. Check out Mariessa’s review of the first one, here. (I take no responsibility for the color-enhanced crazy eyes picture).

Nutrition is, if you remember, the foundation of your fitness pyramid. It can amplify or diminish the effects of the hours you put in at CrossFit and elsewhere. What drives you to do CrossFit? Whatever that is should apply also to what you eat (and how you sleep) because of this important relationship between effort and outcome. As if you should need more reason than your own body, health and the efficacy of your crossfitting, the Paleo Challenge is designed to keep you accountable in the absence of will power. Plus, positive reinforcement can be pretty effective.

The next Paleo Challenge will be just as strict, but more inclusive. The same standards will apply for maxim

Pretty much the only thing you probably really can't say no to.

al points and are suggested to see the most change, but there will be a sliding point scale for partial participation. See details on the Paleo Challenge page for guidelines. The point system will be announced in the email to all Challengers. Sign up for the Challenge in the gym (sign-up sheet on the white board). The prize is TBA but it will be very, very nice.

There’s a great deal of resources and information on Nutrition pages and nutrition posts. You can also get even more from the next Nutrition 101 Seminar. It’s Sat. April 17th 11-2pm, is $35 and includes food.

Also on April 17th is GAME NIGHT Potluck. Taboo, Boggle, Pictionary… yeah, that’s right, this one’s 3-2-1 go nerds. BYOB if you want. Dana’s house, 6pm. More details to come!

Recipe for this week: people have often asked me about the butternut and acorn squash I bring in often as part of my PWO nutrition. Squash is a starchy vegetable that’s optimal for PWO carbohydrate for muscle glycogen replenishment. They’re also really easy to make: Preheat the oven to 400F. Cut one in half, take out the seeds (you can also save these and bake them for 10m with the same seasoning), sprinkle lightly with oregano, basil, parsley, dill, garlic salt, and onion powder. Bake for 45-55 minutes or until the skins are shriveled, dark, and the flesh is very mushy (there will be some water pooled in the squash). You want to bake them for long enough that the sugars begin to carmelize and have a nice sweet flavor similar to sweet potatoes.

WOD 4/7/2010

A. Burgener Warm-Up. Start with PVC and move to barbell

B. Rugby Gone Bad
5 Rounds for total reps:
30 seconds Thrusters
30 seconds rest
30 seconds Box Jumps
30 seconds rest
30 seconds Hang Power Cleans
30 seconds rest
30 seconds Row (for calories)
30 seconds rest
30 seconds sit-ups
30 seconds rest

Note: Cleans and thrusters use the same weight. Do not rest at all during the 30 seconds of work and go for speed and max intensity. Do not sub step ups for jumps. Use a box height you can jump on for 30 seconds straight. Try for 80+ reps each round.