Photo courtesy of – veggiefeed.com
I have heard many of grumbles in the gym, “I can’t, I can’t, I can’t” Everyone is able to do the challenge. Remember the purpose of the challenge is to make a positive change in your life, NOT A PERFECT SCORE. If you are struggling with your nutrition, think of this Challenge to help you in baby steps. Start at the beginning of the challenge deciding to change one thing in your nutrition… for example: that late night sweet that you crave, that afternoon coffee pick me up, or your after dinner dessert.
If you start off the challenge with a “0” on nutrition and finish the challenge with a “1” , you have made a positive life change. If you don’t make any changes to your nutrition, but you workout (whatever that may be for your fitness level), stretch and take fish oil everyday, that is also a positive change.
Just to help you, the Whole Life Challenge has created levels for the Nutrition! It is broken down by the Challenge, Advanced, Intermediate, and Beginner. If you can’t see the levels in the photo, click on it to make it larger or take a look on the Event Board to see it better.
Take a look at what is not allowed on the challenge and what is a violation in more detail….
Prohibited foods
Grains/Starches
This includes wheat, barley, oats, corn, soy, bread, rice, pasta, potatoes, etc. Sweet potatoes are permitted. Quinoa and wild rice are not. If you are not sure, the best answer is always to avoid it until you are clear. If you don’t know, don’t ask, and then find out it was a grain you still lose the points!
Sugar
ANY natural (honey, agave, cane juice, evaporated cane juice, maple syrup, Truvia, etc) or artificial sweetener (aspartame, nutrasweet, sucralose, etc.). FRUIT IS PERMITTED ON THE WHOLE LIFE CHALLENGE. Stevia is fine for this challenge, just be sure you are not preserving a sweet tooth you’d be better off without. Unwire your palate from sweet! Gum and mints are NOT OK – artificially sweetened or not, they are a violation.
Alcohol, soda, juice
If you choose to drink any of these, portions for 1 point are:
- 1 oz. liquor, 16 oz. beer, 4 oz. wine, 1 mixed drink
- 12 oz. soda
- 8 oz. juice
Dairy
Only butter is permitted. No milk, raw or not, yogurt, cheese, kefir, etc. If it is made from the milk of any animal and is not butter, it is not allowed. That’s the rule.
Diet or processed foods
Nothing artificial, nothing processed in anything besides traditional cooking or preserving methods (curing, cooking, drying). If it required a lab or has ingredients you can’t pronounce, it’s not OK.
Food points – multiple violations in 1 item
Combo items such as coffee with milk and sugar, pizza, grilled cheese sandwiches, baked goods and pastries, pasta with sauce and cheese, etc count as 1 point even though there are technically multiple violations contained within. It is the item, not the combination of parts. So if you want to mash a piece of cake into your plate of pasta, go ahead – 1 point.
A single instance of the item is 1 point; repeated instances are additional points (one slice of pizza, one piece of cake). Size? Is half a cake one piece just because you cut it that way? Can you look at yourself with a straight face and say that you only had one piece of cake? Be honest.
There is 3 days left to register for the Challenge!!!
Competitors Meeting – tonight at 7:30pm! If you are interested in competing in the Taranis Winter Challenge or the CrossFit Open, please attend or email deanna@crossfitzone.ca
Today’s Workout:
Buy In – Alternating Tabata ring dip support hold top/bottom x 8 rounds (4 of each)
* If you have not tested your max squat snatch, do this in the Buy in! Be warm and ready to go at the beginning of the class.
Zone 2 – Jumping ring dips
Zone 1 – Pushup plank position (every second round)
* coaches review proper ring dip position before beginning – hollow position, elbows locked out, turn out at the top, neutral gaze, NO internal rotation of the shoulder.
WOD – “Pull the Bar”
For time:
500M Row, then
3 Rounds of:
10 Sumo Deadlift High Pull (95/135lbs)
20 Toes to Bar
Zone 3 – scale bar to 75/115lbs
Zone 2 – scale bar to 65/95lbs, scale toes to bar to hanging leg raise
Zone 1 – scale bar as needed, scale toes to bar to modified on the ground
Cash Out – Stretch out the hamstrings with a partner or rubber band and then spend the remainder of the class on your mobility goat!
