CrossFit Charlottesville is hosting our 12th Nutrition Challenge! This event is open to the public, so come redefine your relationship with food, learn how to cook again, and get in shape before Turkey Day! If you plan to participate in the Nutrition Challenge, you need to read this entire post.
At 5:30 PM on Sunday, September 27 (after the comp class) we will host our Nutrition Challenge Kick-off at the gym. Anyone, member or non-member, is welcome to participate; all you have to do is bring $20 in cash for the prize pool. Here are the results from our past challenges:
- Changing Member Lives: 8 Weeks of Paleo/Primal Eating and Strength Training with Result Pictures
- Second Nutrition Challenge: 8 Weeks of Paleo + Primal Eating and CrossFit Training with Result Pictures
- Third Nutrition Challenge: Paleo Eating Before and After Pictures
- Fourth Nutrition Challenge: Paleo & Zone-ish Eating for 8 Week Before and After Pictures
- Fifth Nutrition Challenge: Paleo Nutrition and Zone Guidelines for 8 Weeks Before and After Result Pictures
- Fall 2012 Nutrition Challenge Results, Before and After Photos, and Winners
- Spring 2013 Nutrition Challenge Results, Before and After Photos, and Winners
- Fall 2013 Nutrition Challenge Results, Before and After Photos, and Winners
- Spring 2014 Nutrition Challenge Results, Before and After Photos, and Winners
- Fall 2014 Lurong Paleo Challenge Results
- Spring 2015 Nutrition Challenge
Food is fuel, and in order to fully achieve your health, performance, and body image goals, you need to dial in your nutrition. Unfortunately, exercise alone will not do the trick, and there is no such thing as out-training a bad diet. Here are three great resources about proper nutrition written by our very own trainers from CrossFit Charlottesville:
- Nutrition Resources and Summary
- Nutrition Basics for Health and Performance
- Zone Diet for Health, Performance and CrossFit
Nutrition Challenge Rules
- Consult your doctor before you make any nutrition changes.
- You must bring $20 in cash to the meeting on Sunday in order to participate. The money will be used as a prize pool for the winner.
- If you want to enter the Nutrition Challenge, follow the guidelines exactly. There are no exceptions or “cheat” meals.
- It starts Monday (September 28) and ends after 8 weeks.
- Phase 1 (Sept 28-Oct 4): In the first week, you’ll get adjusted to eating paleo – this will be a period to ask questions and get some experience with shopping and cooking for paleo eating (no tracking during this period).
- Phase 2 (Oct 5-Nov 1): For this 4-week phase, you will be tracking all of your daily food intake. You will need a food scale (relatively inexpensive and can be found at many stores in the area). We will be providing you with some macro guidance prior to starting this phase, and adjustments will be made individually throughout this phase. Food logs must be shared with Scott at the end of each week during this phase.
- Phase 3 (Nov 2-Nov 20): During the final phase of the nutrition challenge, tracking your macro intake will be optional, and you can start to add back in some of those “grey-area” foods. In the final week of the challenge, you will have an opportunity to repeat the benchmark workouts. On the weekend of November 21, we will meet to retake measurements and pictures.
- At 5:30pm on Sunday, September 27, we will have a brief meeting to talk about the challenge and answer any questions you have. We will then take waist/hip measurements as well as bodyweight. We will also take a picture of you showing your mid-section. The winner will be the one who shows the best body recomposition (more lean muscle mass and less fat). We will also factor in how well you performed during the actual challenge. Men will go shirtless for the photo, and women will be asked to wear a sports bra.
- During the tracking phase (Phase 2), you must email or print out your information for Scott to review (we will provide information with online trackers you can use – such as MyFitnessPal, Paleotrack, etc.).
- Emphasize naturally-raised, organic, and pastured food as much as possible. Shop at Whole Foods, the Farmers’ Market, and the C’ville Market. Avoid processed food-like substances in the aisles by sticking to the perimeter of the grocery store.
- Good: local, organic, or pastured meats and eggs, wild-caught fish, local or organic vegetables and berries, oils like coconut or olive oil.
- Grey area: full-fat grass-fed milk and butter, whey protein, full-fat Greek yogurt
- Bad: processed sugar, gluten, grains, alcohol, soda (even diet).
- Supplements: fish oil (5 to 8 grams daily), multi-vitamin, vitamin D (5,000 IU per day), creatine (3 to 6 grams daily)