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Beep Beep - Summer Lean Up Challenge

image Pick 35 consecutive days (over the next 60) to clean up your act to make the easiest and healthiest body composition change for you and your mate this summer. Here's a real good idea why we put on fat - check it out. Sign up on the cork board. Try to start on one of the next three Sundays to expedite the pinching process. Put some skin in the game - $100 entry. I know for a fact that everyone has had a night on the town where more cash goes down for a crappy dinner and a silly number of alcoholic drinks. Well....maybe use that money to get serious for 5 weeks and spend one less night out and one more night in with a paleo friend feasting on some bad ass Bison Burgers on a double lettuce bun. $70 goes into a kitty that the winner takes all less $70 which goes to second place. Sweet prizes will also be available to all entries in the Lulu Wrap-Up Party Mid July. Two categories. 50% of entries go into Lean Division. 50% go into Chubby Division. Percent loss of Total Pinch diameter readings wins. Wednesday Workout. Warm-up Beep Test Workout "Diane" 21, 15, 9 reps of -225/155 lbs Deadlift -Handstand Push-ups (practice strict HSPU if you've kipped them the last couple times) image Details Starting now, all Crossfit Vancouver Members are strongly encouraged to join Patty in this 5 week Paleo2.0 Challenge. image The idea is behind this challenge is to encourage everyone to go paleo for 35 days straight, with limited cheats – I believe 85% plus compliant will work wonderfully and is the balance you need to go forward). What a "strict paleo" diet does or does not include can be debated on its subtler points (and we're happy to answer those questions), but the basics you need to know are the following: ENCOURAGED FOODS: meats (preferably grass-fed), poultry (preferably pastured), fresh fish & seafood (preferably wild), eggs (preferably pastured), more vegetables than fresh fruit (think 80-20), nuts & seeds (preferably raw and unsalted – careful with quantities). (The organic versions of these foods will allow you to avoid pesticide residue.) FOODS TO EAT IN MODERATION: minimally processed oils & animal fats (e.g., olive, avocado, walnut, coconut, lard, beef tallow--be aware that some of these are not meant for high-heat cooking but should be used raw) coffee, tea, wine, beer, spirits, dried fruits (no more than 2 oz./day), nuts mixed with dried & fresh fruits (no more than 4 oz. nuts & 2 oz. dried fruit). FOODS TO AVOID: 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 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 Miso Peanut butter Peanuts Snow peas Sugar snap peas Soybeans and all soybean products, including tofu - Starchy vegetables (e.g., starchy tubers, potatoes, sweet potatoes), - Salt-containing foods (e.g., commercial salad dressings & condiments), fatty meats, 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. Seriously restrict Dairy (e.g., milk, cheese, yogurt, butter, whey protein powder) OK, so the next question is, what are the rules of this challenge? Well, that's kind of up to you. While I think you'll get the most benefit from going strict for 35 days (you need at least that much time to notice the changes in how you look, feel, and perform) We are not trying to exclude anyone from partaking in the challenge. You must be able to go at least 75% and put 3 to 4 strict days in a row to see significant results. If you want to do "moo-paleo" (i.e., paleo plus dairy), I still want to hear from you. 20 to 30% of us aren’t intolerant and can excel on this stuff. If you're cutting out gluten, lectin’s, lactose and the casein we want to know how that is going. If you're giving up dairy but still eating dessert, don't be afraid to chime in. There are some paleo friendly desserts out there. Some people thrive on a black-or-white approach, others need to baby-step their way into better eating strategies. If you're already paleo, what's in this challenge for you? Plenty. When was the last time you tried a new type of meat or a new way of preparing a vegetable? Can you dial in your diet even further by shifting towards more grass-fed beef while cutting out the occasional lunch meat and yummy fruit juice? Perhaps experiment with a low-carb or very-low-carb paleo approach to see if your energy levels change? Or play with your macronutrient ratios, a la the Zone and see what happens (whether weighing and measuring or simply eyeballing)? Try a better acid-base balance in your diet – watch your performance change. Mine did. We want to hear from high-level paleo people such as yourself--you'll serve as great inspiration to the paleo noobs believe it or not. Wherever you are, if you find yourself making an unplanned cheat, do your best to shake off the mistake and get back on track. Don't let black-or-white thinking let you jump completely off the rails. Use the support of our Crossfit Vancouver community to get you through the rough spots. However you proceed with this challenge, if you choose to accept it, just be honest with yourself and track what you eat. I highly encourage food journaling, where you either photograph or write down everything you eat. Do it on our new message board. Do it in a composition notebook. Do it in a word doc on your computer. Make it public!! This will help. But take the time to journal your food intake and reflect on how you feel physically, mentally, crossfit-performance-wise, and just generally. Not only that, try cooking (more often, or for the first time). Try new types of foods, herbs and spices have great . Try new restaurants (although beware of hidden ingredients--ask your server when unsure). The more you share these discoveries on the discussion forum with others partaking of the challenge, the more we can help one another find the joy in this endeavor, rather than focus on the deprivation. Check in with the forum every day. Read the right books. I'll post many paleo-related links throughout the week and do my best to have a range of links for newbie, intermediate, and advanced paleo people. Whether you're looking for body composition changes or not, I'd strongly suggest a before-and-after photo session where you're shirtless (guys) or in a sports bra (ladies). No one has to see these photos but you. The power of photos is that you see yourself every day, and it's near impossible for you to notice body comp changes because of that. So take some photos up close with back, side, and front views. Be sure to get your chin, love handles, back fat around the sports bra, belly and ass in the shot. Shoot both before and after shots in the same clothing and under the same lighting and in the same location so that you can best see the differences. Maybe in that tighter outfit that you want to get back into for all those summer outings. So if you're in, please write your name down. Let us know if you're going strict or partial, but decide what you're going to do and stick to your guns! Lastly, I'd like to encourage some real-world group activities during the next couple months (and perhaps LULULEMON will host another wrap-up event at the end of the 35 days to celebrate our triumphs once again).