Download Word document outlining the exact details of the

CrossFit 908 Lifestyle Challenge October 1, 2013 - October 30, 2013
What kind of a challenge is this? - The idea behind this challenge
is very simple. Take a month out of your life and try to be as good to
yourself from a well-being perspective, and see what kind of changes
you can enact. This challenge will not only include nutrition, but it will
also evaluate your sleep, exercise, and hydration. You will be scored
in two categories: Compliance within the scored categories and %
weight loss of starting weight. In addition we will take into account
the person who makes the most dramatic change (before and after
pics required) and % body fat loss (dunk tank % bodyfat testing
required). You don’t have to take pictures or do the bodyfat testing to
qualify for the challenge. There will be added prizes for those who
do. Here are the guidelines for each of the scored categories.
 NUTRITION - This challenge will be based off of Paleo and
Primal nutrition principles. It is a whole foods diet that avoids
grains, dairy, legumes, alcohol and all added sugars. Mark
Sisson, from Mark’s Daily Apple, has a fantastic introduction
into this style of eating which can be found HERE. This a
challenge, not a diet. We are not asking you to try to avoid
eating certain things for a temporary period of time. We really
want you to educate yourself on this nutritional approach and
start thinking about food as fuel. You can eat all kinds of
meats, fruits, vegetables, nuts, seeds, great fats like avocado
and coconut oil, and some starches. We will provide you with
an approved foods list so you will be well equipped at the
grocery store. Your success in this challenge will be
determined by your ability to plan your meals. Always have
snacks on hand, and make sure to cook a lot at one time so
you have leftovers. We will be available via email if you have
any questions or simply need some encouragement.
 EXERCISE - You will be scored on the number of days you
workout per week. Workouts outside of the gym will count.
 SLEEP - You will be scored on the total number of hours you
sleep in a 24-hr period.
 HYDRATION - You will be required to drink a certain % of your
body weight in ounces of water each day.
SCORING - You will be provided with a score sheet where you will fill
in points on a daily basis.
 Compliance - The scoring system is based on Nutrition,
Exercise, Sleep, and Hydration. You will be required to post
your points daily on a Facebook page specifically created for
you, the challengers. Compliance will be the biggest factor in
determining the winner. You will receive points for the
following:
o Nutrition:
 +3 Points - An entire day of eating 100% within the
guidelines of the challenge.
 +0 Points - On any day you eat outside of the
guidelines you will receive a 0 for that day in this
category
 -1 Point - Any beverage that is not allowed on the
challenge will detract 1 point from your daily
nutrition total with a max of -5 points in a day from
beverages.
 Note: Scores per day from nutrition can range from
+3 to -5. Ex: If you eat clean and have one glass of
wine, that is a score of 2. If you don’t eat clean, and
have a glass of wine, that is a score of -1.
o Exercise/Mobility:
 +1 Point - For every day you workout you will
receive a +1. (Max +7 in a week)
 +1 Point - For every day you spend 30+ minutes on
mobility you will receive +1 (Max +3 in a week)
 Note: Max score per week is +10 from
exercise/mobility
o Sleep:
 +1 Point - 7+ Hours of sleep in a day. Naps count.
 +0 Points - 5-7 Hours of sleep
 -1 Point - <5 Hours of sleep
 Max score per week from Sleep is +7.
o Hydration:
 +1 Point - 40% your body weight in ounces of water
each day. i.e. a 200lb person would drink 80oz of
water each day.
+0 Points - <40% of your body weight in water
 Max score per week from Hydration is +7.
% Weight Loss- We know it is not everyones goal to lose
weight, but for many of us it is. Losing weight is a valuable
criterion when determining the success of a nutrition
plan. Some of you may be in the process of trying to gain
weight, or add lean mass. Your efforts are applauded, but
winning this challenge is not for you.
Coach Discretion - As with most challenges there is usually
only one winner. We reserve the right to honor those who
make dramatic transformations.
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Informational Resources
o Mark’s Daily Apple
o Robb Wolf
Food Blogs
o Nutty Kitchen
o Civilized Caveman
o Primal Palate
o The Foodee
o Chowstalker
o PaleOMG
Some info on Foods
ENCOURAGED FOODS:
 meat (preferably grass-fed)
 poultry (preferably free range)
 fresh fish & seafood (preferably wild)
 eggs (preferably free range)
 more vegetables than fresh fruit - Organic is encouraged
 nuts & seeds (preferably raw and unsalted. Be careful with
nuts that are roasted in oils. They are not allowed)

minimally processed oils & animal fats (e.g., EVOO, coconut oil,
lard, beef tallow, and ghee—be aware that some of these are
not meant for high-heat cooking but should be used raw)
ACCEPTABLE BEVERAGES:
 Water
 Coffee / Tea
 Coconut Water
FOODS TO EAT IN MODERATION:
 Dried fruits - High concentration of suger
 Nuts mixed with dried & fresh fruits
 Starchy vegetables (e.g., starchy tubers, potatoes, sweet
potatoes) - Post workout is a perfect time for these foods.
FOODS TO AVOID:
 Dairy (e.g., milk, cheese, yogurt, butter, whey protein powder)
 Commercial salad dressings, condiments, soft drinks & fruit
juices,
 Sweets (i.e., candy, honey, sugars [sucrose, molasses, high
fructose corn syrup, fructose, agave nectar]), diet sodas,
refined vegetable oils (especially corn, soy, & canola), foods
containing artificial sweeteners, chemical food additives.
 Cereal Grains
 Barley (barley soup, barley bread, and all processed foods
made with barley)
 Corn (corn on the cob, corn tortillas, corn chips, corn starch,
corn syrup)
 Millet
 Oats (steel-cut oats, rolled oats, and all processed foods made
with oats)
 Rice (brown rice, white rice, rice noodles, rice cakes, Rice flour
(all processed foods made with rice)
 Rye (rye bread, rye crackers, and all processed foods made
with rye)
 Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake,
doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat
tortillas, pizza, pita bread, flat bread, and all processed foods
made with wheat or wheat flour)
 Wild rice
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Cereal Grain like Seeds such as amaranth, buckwheat, and
quinoa
Legumes
All beans (black beans, broad beans, fava beans, field beans,
garbanzo beans, kidney beans, lima beans, navy beans, pinto
beans, red beans, string beans, white beans)
Black-eyed peas, Chickpeas
Lentils
Peas, Snow peas, Sugar snap peas
Miso
Peanut butter, Peanuts
Soybeans and all soybean products, including tofu
BEVERAGES TO AVOID:
 Milk
 Alcohol (Beer is off limits, no excuses)
 Soda / Diet Soda / Energy Drinks
 Fruit Juice - High concentration of sugar