The CFSBK Community
A 2 month “Paleo Challenge” focused on improving the quality of your nutrition and rest. The intention is to help our members kickstart their year by developing some new, healthy habits.
January 1 – February 28. Post Challenge party on 3/5/11.
To look, feel and perform better! And to win awesome prizes!
How do I start?
Between now and 1/5/11 sign up on the “Paleo Challenge 2011” sheet at the gym, pay the $20 buy-in (all $ collected will be given out to winners as cash prizes), and submit your “before” photo. Photos can be either print or digital (no photoshopping!), and must have been taken after 12/25/10. Along with your photo you must submit your Plan Of Attack. This doesn’t have to be too long, just an outline of your plan for: Nutrition, Exercise, and Rest/Recovery. Be honest and reasonable, but try to be specific about what you intend on doing. At the end of the challenge participants will submit an “after” photo and a wrap up paragraph to be judged upon.
*Photos will only be viewed by the judges and will not be published anywhere without consent.
What if I’m out of town?
Just email us and submit your photo and Plan Of Attack digitally. We’ll write your name on the sign-in sheet. To register online, email info(at)crossfitsouthbrooklyn.com .
What are the prizes?
For both men and women, the Grand Prize is 2 months of free unlimited training at CFSBK. 2nd and 3rd places will receive cash prizes. The amounts will be based on how much money goes into the prize pot via sign ups. The more people who participate, the more cash there will be on the line. And that’s not all; there are also gift certificates to be given out from local merchants, including Bierkraft, lululemon, Root Hill and CFSBK, of course.
Sweet! How do I win?
Winners will be announced at the Post Challenge Party on 3/5/11. Participants will be judged in 2 areas. 1 – Positive visual changes in body composition, i.e. looking better, whether the goal is to lose body fat or gain lean mass. 2- Being consistent with your Plan Of Attack, i.e. setting reasonable goals and following through with them. Did you eat the way you intended with minimal cheats? Did you sleep well and pay attention to recovery practices the way you intended?
What do I eat?
In short…quality animal proteins, lots of vegetables, some fruits, nuts and seeds, little starch, and no refined sugars. Read through the links at the bottom for more on this.
Cool. How about some help along the way?
All participants are encouraged to attend CFSBK’s Paleo Potluck dinner on 1/15/11. This occurs 2 weeks in, when some folks run out of their initial “high” from the novelty of change and could use some reinforcement. Participants are also encouraged to get together for “Rest Day Dinners” (Paleo, of course). These can be informal, either hosted in-home or at a restaurant. Again, these will serve
as reinforcement along the way, giving folks a way to share difficulties and successes in a positive environment. Email info(at)crossfitsouthbrookly.com and sign up to organize a dinner on one of the following dates: 1/7, 1/21, 1/28, 2/4, 2/11, 2/18, and 2/25. They’re all Friday nights. We’ll post on the CFSBK website so folks can email the organizer of the week. Do this people… Strength in numbers!
Any thing else I can chew on?
If your goal is to lose body fat, doing some fasted, low-intensity exercise can help. The key is low-intensity. This can be an extended dog walk in the morning, or a yoga session at home, both before breakfast. Aim for 45-60 minutes.
More help, please?
Here are a few good resources to help:
Own your Paleo – your own way.
A meathead talks rest and recovery – John Welbourne of CF Football. If he does yoga, you
can too, or at least mindfully stretch and spend time on a foam roller, right?
Cortisol Management – From the Whole 9 folks. Poor Sleep = Elevated cortisol = Belly Fat
+ Poor Sleep, it’s a vicious cycle.