2014 CrossFit NorthGate Paleo-Lifestyle Kickoff

Paleo Diet Progression

It’s that time again! Everyone’s ready for the holidays to be over, throwing down resolutions and wishing they’d made better decisions in December. This year we are going to host a challenge designed to look at a number of lifestyle and nutrition factors that will lead you to better health and performance.

This is not just a paleo challenge. Too often I see people embracing a 30-day strict paleo protocol with the wrong intention. If you’re nutrition is just terrible, and you are metabolically deranged…then maybe this approach is ok. However, a lot of CrossFitters who go strict end up WAY too low on carbohydrates or calories. The result may look good short-term (decreased water weight and body mass) but doesn’t do much to support long-term performance gains. I hate to say it, but the best approach to your goals (whether they are weight loss, increase strength, increased work capacity, or all of the above) is through slow and steady gains.

So the goal here is to educate ourselves. We are going to take some time and find out what the ideal maco-nutrient  ratios are – everyone is a bit different. We are going to carefully look at the foods that we put in our bodies, and make better decisions. We are going to learn how many calories different foods contain, and how many grams of protein, carbohydrates and fat are in a serving. We are going to try to establish some good habits that will last longer than than this 6-week challenge.

How it works:

This will be a 6-week, points-based system designed to help you optimize lifestyle factors including: exercise, nutrition, sleep and hydration. We want everyone to get consistent with their workouts, dial in their nutrition to reduce inflammation and support exercise, and take advantage of the recovery benefits of macro-nutrient timing, more sleep and proper hydration.

During this 6-week period, you will receive daily points for good lifestyle choices, and loose points for sub-optimal lifestyle choices. At the end of the competition, there will be prizes (nothing worth cheating for) for the people who accumulate the most points.

Point System:

Every day,

Add points for:

  • Keeping a food log: +1
  • Weighing and measuring: +1
  • CrossFit Workout: +2
  • Non-CrossFit Workout: +1
  • Focused, 15 minute mob session: +1
  • 8 Hours of sleep: +1
  • Enough hydration: +1
  • Take your vitamins: +1

Subtract points for:

  • Non Paleo foods:
    • Grains/Legumes/Sugar: -2
    • Dairy/alcohol/non-paleo oils: -1

There will be a kickoff meeting after class on Saturday, 1/4/14 at 11:30am to talk about nutrition. We will be calculating calories, macro-nutrients, sharing paleo recipes (if you have good ones, bring them), and going over the details. If you want to participate, but cannot make it on Saturday, please talk to Ryan or Shannon ahead of time so we can get you up to speed.

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