No cheats No excuses 4 weeks of clean living Test your self control, make better choices throughout your day, prepare and optimize your body for a long and prosperous life. Eat Real Food, Period !! – meat, fish, eggs, vegetables, some fruit, and good fat from nuts, seeds, coconut, olives/olive oil and avocado. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural. The Challenge will have a gliding start date and will conclude before the CrossFit Halloween Party Oct 30th. 9 Point pinch test will now include a chest and lower back pinch as well as a neck circumference. Percentage of skin-fold lost will determine the winners. 4 Categories - Male/Female & Over/Under 6 months of CrossFit Experience $100 cash entry for the money pot and big prizes $40 for pinch/bodyfat testing with no prize (bring entry $ prior to getting pinched) More details, handouts, rules, etc will be posted at the school info board and on the website in the next couple days. Guidelines 1. Do not eat dairy. This includes butter, cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee or tea). 2. Do not eat grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains. 3. Do not eat legumes. This includes beans of all kinds (soy, black, kidney, etc.), peas, lentils, and peanuts. (No peanut butter, kids.) 4. Do not eat or add sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. 5. Do not eat processed foods. This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc. 6. Do not drink alcohol, in any form. 7. Do not eat white potatoes. It’s kind of arbitrary, but one, they’re a nightshade, and two, sweet potatoes and yams are a more nutrient-dense option, so go for those instead. (On that note, if you have serious inflammation issues like arthritis, you may want to consider avoiding all nightshades for 28 days.) 8. Most importantly… do not try to shove your old, crappy diet into a shiny new Paleo 3.0 This means no “Paleo-fying” existing less-than-healthy recipes – no “Paleo” pancakes, pizza or cookies. A few compromises, based on our experience and other crossfitters. These are less than optimal foods that we are okay with you including in moderation. 1. Processed Meat. On occasion, we are okay with organic chicken/turkey sausage (these are nitrate, dairy, gluten and casein-free), and high quality bacon, deli meat, and jerky. 2. Nuts. We do not want you pounding back nuts and nut butters, people. Buy the organic & unroasted kind (no sugar added) if possible. 3. Dried Fruit. In general, careful with the fruit. Use dried fruit and ElevateMe Bars in serious moderation, and only if it doesn’t send you running for the nearest candy dish. 4. Non-”Paleo” Vegetables. We’re ok with a little green beans, sugar snap peas and snow peas. While they’re technically a legume, they’re far more “pod” than “bean”, and we want you to eat your veggies. 5. Coffee and black tea. We’re okay with a coffee (black, or with a little coconut milk), not 4!! and only if it doesn’t interfere with sleep. Usually, that means none in the afternoon. If you really want to go hardcore and reset your body’s sensitivity to caffeine, skip the coffee/tea for the 28 day period as well. 6. Vinegar. While it’s technically not “Paleo”, we’re fine with using it in small quantities as a salad dressing or in salsa. 7. Salt. While some “approved” foods like olives or bacon will have some salt in them, go easy when adding salt to your food.