I am thrilled that we had such an awesome showing of people last night. I hope that we were able to give you some basic guidelines of how eating cleaner can benefit you and what first few steps you need to take in order to get yourself ready for the challenge. Many people had questions about what they could and couldn't eat. I will clarify all that in this post. Just so everyone has a high level understanding of each division here are the expectations:
The Newbie Division: we are just trying to get you eating cleaner and balancing out your foods better. Your portion control may be a little out of whack or the quality may not be outstanding…but it’s a start for you. You are permitted to have fruit and nuts…and almond milk/coconut milk and the flours as well. Use your discretion though…don't go overboard on the fruit or heavy on the “paleo treats….” Your mentor will keep you in check each week…Just work on cleaning the grains and dairy out of your nutrition as well as reducing your sugar intake. Start taking fish oil is a must too. Look up Carlsons or go to Trader Joes for a bottle. Take .5 g per every 10lbs to start.
The Get Shredded Division: I feel that with this division, I would like people to be as strict as they possibly can. There really isn’t any room to cheat, in order to be successful over the next 30 days. So with my division, there isn’t any grain, or dairy. The only permittable dairy is Whey Protein post WOD only. No almond, soy or coconut milk, not even post WOD with the Whey. No flours or almond meals! So ladies! You also must keep your fruit and nut consumption down to a minimum each day (see below) otherwise you will be penalized. Pay close attention to hi-glycemic carbs vs low-glycemic carbs. Stick to the LGC. (little to no sweet potatoes, bananas, but brocoli, kales, veggies, are great....we talk more about that on Monday) Lastly, no sugar of ANY kind. No maple, honey, agave, splenda, stevia, equial, nutrasweet, xylitol...watch the labels!
We will go into meal planning next week and talk more about HGC vs LGC.
The Get Jacked and Tanned Division: The goal here is to increase muscle mass, get stronger and tanner than Andy. You need to consume 1 g of protein for every lb of body mass. You have more flexibility with quantity, and are encouraged to have 5 meals a day which may mean 5 big meals…..I will leave that up to Andy and Steve, your mentors. You are also allowed to have whey protein post WOD, but with dairy too. So overall your protein and fat intake will be a lot more than the other two divisions.
If you have any alcohol (-1 deduction) it still should be somewhere along the lines of red wine or tequila.
Baseline testing is this weekend (Saturday or Sunday) be there or be square. We will tape you, weigh you and take pictures. Bring your money!
***WORKOUTS***
5 MIN to est.
1 RM Deadlift
7 MIN AMRAP
200 m Sprint
5X Pullups
7x Boxjumps
9x Situps
Make sure you see me so that I can jot down all your measurements and workout numbers. I will also need your emails if you haven't already given them to your mentors last night.
If you absolutely can not make this weekend, because you are out of town... Email me! I talked to a few people last night about this concern....but I know I have already forgotten who I spoke to...so EMAIL ME and we will figure something out. If you want any of the material I passed out last night, EMAIL ME.
Regardless, your food log starts Tuesday! First journals are due to be emailed to your mentors on Friday.
Newbie division: (John Lohry) lohryx5@cox.net & (Dave Burchett)david.e.burchett@wellsfargo.com
Get Shredded Division: (Dee) dthrockmorton@adsinc.com & (Cassie) ckhenze@hotmail.com
Get Jacked and Tanned Division: (Andy Gallego) andy@crossfittakeover.com & Steve Reis stevereis@yahoo.com
Please refer to Monday's post for the point system that we are going to use. They only additions we made were
**Jacked and Tan Division**
+1pt dairy post WOD, with protein powder
-1pt for every gram of protein that you didn’t eat per lb of BW
**Get Shredded**
-2pts each day for >2servings of fruit (1 serving= 1/2 cup-1 cup depending on the fruit)
Keep fat intake anywhere btwn 20-30 g a day (depends on the member/size)
Thanks guys- See you tomorrow!
Dee
Is jerky a good snack option time to time? Is there a good brand that Trader Joes or Fresh Market, or somewhere else carries? Just looking for different options to mix up the "snacks" during the day or when I'm on the bike and a cooler really isn't an option. :-)
ReplyDeleteChristina - I like Steve's paleo kits jerky very delicious and sealed for any type of weather. A little on pricey side but definetly worth trying! I believe crossfit Rife sells it at their gym if u want to skip buying online :)
DeleteThe Paleo Kits are an aweosme choice for several reasons.They are made from high quality meat sources, have additonal healthy fats in them, and aren't loaded with preservatives or nitrates. Trader Joes have quality jerky products as well.
DeleteAndy
Is it cheaper to get online or is 757 about the same price? Worth the gas to run over or just wait for the delivery?
DeleteCan you guys clarify, I thought we were not allowed to have whey for the JT division?
ReplyDeleteDonnie, Whey is a go! It was something that needed to be discussed because obviously it isn't paleo, but our goal as athletes is to improve our performance and there is no doubt that a high qulaity whey product taken directly after intense training sessions can be a valuable tool.
ReplyDeleteAndy