Basics
Our next Performance Nutrition Challenge will begin soon. This Challenge is coming just in time to get your nutrition locked in for the CrossFit Open, so you can perform your best!
Dates:
RVA
- Bodyfat Tests: Week of 2/4
- Test Workout: 2/5, during all regular workouts.
- 8 Weeks of Awesome Eating: 2/10-4/7.
- Bodyfat Retests: Week of 4/8
- Retest Workout: 4/9, during all regular workouts
CCF
- Bodyfat Tests: Week of 2/11
- Test Workout: 2/12, during all regular workouts.
- 8 Weeks of Awesome Eating: 2/17-4/14.
- Bodyfat Retests: Week of 4/15
- Retest Workout: 4/16, during all regular workouts
Cost
$40 per person.
Teams
All teams will consist of 4-6 members. You’ll have the option to form your own teams, but it’s completely OK so sign-up individually. We’ll assign teams for those folks.
Prizes
First, both Colonial CrossFit and CrossFit RVA will be participating in the PNC VI. Scoring and prizes will be determined across all combined participants.
$100 will go to each member of the winning team, with plenty of public recognition and bragging to go along with it. No individual prizes this time. It’s all about how you can help make your team successful!
Scoring
We want you to know fully how dedicated, substantial changes to the way you eat can affect your performance and well-being. We’re setting up some specific criteria with the hopes that you will leave the Challenge faster, leaner, and with a better understanding of how food impacts your performance and health.
Body composition percentage improvement:
% Improvement in bodyfat percentage. This number is averaged across all members for the team score.
Workout score percentage improvement:
% Improvement in workout time. This number is averaged across all members for the team score.
Compliance (eating and training):
Each TEAM can receive up to 2 points per day.
One point is for compliance to eating standards.
All or nothing. If one team member cheats at all, the team receives ZERO points.
The other point will be for physical activity.
This includes:
- Training at the gym. CrossFit, Yoga, Endurance.
- Training outside of the gym, moderate to high intensity. Bodyweight circuits, jumping rope, sprinting.
- Minimum of 10 minutes.
- Foam rolling, stretching, active recovery. Minimum of 10 minutes.
- Low-moderate intensity exercise. Running, biking, hiking. Minimum of 30 minutes.
Does not include:
- Activity accumulated through routine function. Example: Walking to your car.
To reiterate; if everyone eats well on a particular day, the team gets a point. If anyone doesn’t eat according to the guidelines, the team loses that point. Same goes for training compliance. On any particular day, the team can get 2, 1, or 0 points. It is up to the Team Captain to collect this information and add to the shared spreadsheet.
Body composition change will be weighted most heavily, followed by workout improvement, and finally, compliance. Body composition will be measured using the bioelectrical impedance (BIA) scale.
Method
No Grains
- Digestive processes didn’t evolve to maximize the effectiveness of grain consumption
- Large insulin response
- Gluten sensitivity/”leaky gut”
- Anti-nutrients (Lectins, Phytates)
No Sugar (including artificial sweeteners*)
- Carbohydrates elicit a physiological response that favors fat storage.
- As with grains, the concern with added sugar is the insulin response.
*Read FAQ item on artificial sweeteners
No Dairy
- Paleo/Primal grey area. Not something the “experts” can agree on either way.
- As with sugar and grains, large insulin response.
- Similarities between casein (milk protein) and gluten
- Widespread lactose sensitivity
- Some believe it is pro-inflammatory
- Ditch it during the Challenge. Reintroduce it after the Challenge (if you want), and see how it affects your health and performance.
No Legumes
- Another grey area.
- Like grains, presence of phytates and lectins
- Some believe can cause autoimmune issues
- Gut irritation
- Large carb content relative to protein. Not a great source of protein.
We realize that starting something new can be quite difficult and challenging. Luckily, we have once again partnered with fED. They provide challenge friendly meals on an advanced order basis. If you have any questions of would like to order your meals through fED, please contact Haluk Ural, fedwellness@gmail.com
Testing Methods
Bodyfat Testing:
Body composition will be measured using the bioelectrical impedance (BIA) scale.
Again, you will be responsible for testing yourself, although we will be available to assist with the testing process. Instructions will be printed to make as easy as possible. Please treat this test just like the bod pod test, meaning no food or water within a couple hours of the test as hydration levels greatly affect the test.
Please treat this test just like the bod pod test, meaning no food or water within a couple hours of the test as hydration levels greatly affect the test.
Performance Testing:
Performance will be measured via a workout. The workout will be:
“Jackie”
1000M Row
50 Thrusters (45#)
30 Pull-Ups
We’ll record scores, but it is ultimately your responsibility to record it.
Conclusion
We want all of our members to look great and feel great, but our number one goal is a higher level of fitness. The workout will test a variety of aspects of fitness. For the legitimacy of testing, no sandbagging the first workout in hopes of achieving a better percentage improvement. Also, if there’s any scaling needed on the first workout, you must complete the second workout using the same scaling methods, even if they are no longer necessary. Again, make sure to record any notes on scaling methods.