CrossFit Tri-Cities holds a Paleo Challenge annually for both existing members and non-members interested in making a positive change! This multi-week challenge focuses on nutrition and workout challenges providing an opportunity to focus on the nutrition issues that some face when trying to make progress in their weight loss and performance goals!
The Look Better, Feel Better, Perform Better Challenge:
April 30, 2011 to June 11, 2011
Looking to reboot your system onto a path of optimal health and recovery, all while looking better without your clothes on? We don’t know many people who don’t want this, and we are ready to kick off this year’s Look Better, Feel Better, Perform Better Challenge! This is a comprehensive nutrition-based “challenge” that is open to all of our existing CrossFit students, Boot Camp students, those thinking of becoming students, and everyone looking to make a 6 week commitment to bettering their lives in ways they’ve never experienced before!
We invite everyone to join us in this years event, which will be leading up to the big Finale of our 2011 Murph for Miller Event! Not only will you look better and feel better, but you will be able to tackle physical challenges that once seemed impossible! This challenge is for ALL ability levels, shapes, and sizes!
The Buy-In:
Special Package — An unbelievable value of a full 6 week immersion into our program for only $295! (contact us or swing by to register) Includes:
- 5 individual skill training sessions
- Unlimited group training until June 11, 2011
- Nutrition Meetings
- Food Journal Review
- Before and After Photos
- Eligibility to receive this year’s prize package!
$50 for non-members (CLICK HERE to register or contact us). Includes:
- Nutrition Meetings
- Food Journal Review
- Before and After Photos
- Train with us every Friday to prepare for Murph on June 11th (during regular class hours)
- Entry into preliminary workout, and the final Murph for Miller Event!
- Eligibility to receive this year’s prize package!
$25 for current members including boot campers. Please sign in to your account first to register. Includes:
- Nutrition Meetings
- Food Journal Review
- Before and After Photos
- Eligiblity to receive this year’s prize package!
The Prizes:
One male and one female challenge winner will be determined at the end of the 6 weeks. Top male and female will receive:
- 1 pair of round trip plane tickets on any Southwest flight within the continental United States
- $250 Cash
- Gift Certificate Bundle (this will be huge and will include things each participant will drool over)
1 Male and 1 Female runners up in the challenge will receive:
- $100 Cash or Gift Certificate to CrossFit Tri-Cities.
Guidelines for Participation:
1. Must attend one of our LBFBPB Challenge Nutrition meetings prior to the start-up of the challenge.
- The outline of our challenge, nutrition compliance standards, workout goals, goal setting, and other criteria will be established during the preliminary meetings.
- Materials and references will be issued so that everyone has what they need to succeed!
- Follow up meetings throughout the challenge will address common trends we’re seeing from food journals, performance, and provide thurough question and answer sessions as you dive into a healthier lifestyle.
2. Submission of weekly food journals.
- This year, we only want you to journal the foods that are within a 100% compliance to the program. That means we will be not only looking at quality of food, but also getting everyone rolling with the quantities of the food you will be eating.
- No more interpretation of what “80% compliance” really is. If you’re going to eat garbage, just don’t put it down. Our goal is to get the quality of your food intake up while eliminating the need to consume the stuff that’s holding you back!
3. Before and after photos.
- Before photos will be taken the first week of the challenge during any of our regularly scheduled class hours, to be taken no later than 6:30pm May 6, 2011.
- After Photos will be taken at any time during the final week of the challenge no later than June 11, 2011.
- Female participants will have their before/after photos taken by one of our female coaches.
- Before and after photos will be judges by an outside 3rd party, whom has no interaction with anyone participating in this years challenge! Therefore, there will be no preferential treatment by any of our coaches during this part of the judging criteria. Coaches will only see the before and after photos once the winners of this segment have been selected!
4. Preliminary workout and the final workout completion.
- In preparation for this year’s “Murph for Miller” event, we will be basing the performance element around the activity needed to complete “Murph”, and scaling it appropriately. There will also be a strength element added to this year’s challenge as well.
- Preliminary and Final workout Criteria:
“First 15 Minutes of “Murph”:
- How much work can you complete in the first 15 minutes of “Murph”?
- Complete the run and as many reps as possible in the first 15 minutes of “Murph”.Workout will be scored as Run Time + Reps completed.
- Workout will be scaled to each person’s ability level during the preliminary event.
- Final workout will be completed at the same scaling level as the preliminary event.
Max Effort Reps: Back Squat:
- Loads will be determined based upon existing strength level and ability level at the time of the preliminary event.
- Load will remain the same for each participant during the preliminary and final workout.
- Will be scored based on reps (Final Event Reps – Prelim Event Reps = Score).
Preliminary workouts will be completed the week of April 30, 2011 to May 7, 2011.
5. A write up of your experience over the past 6 weeks of living the Paleo lifestyle.
- Not all of the changes that you will experience will just be taking place within workouts or even your before/after photos. We want to give everyone a chance to explain to us what else has changed in your life! Quality of sleep? Having the rest of your family participate with you, to note behavioral changes? Getting off of medications that were once thought to be necessary for survival? Overcoming any other challenges that were once thought impossible?
- We want to hear about it! We’ve seen what a healthy and sustainable lifestyle can do, and it’s powerful stuff. While this will be another subjective element to the challenge, this will weigh in on determining the winners!
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