Dear CrossFitters,
Our CrossFit 110 community is about to embark on our first Paleo Nutrition Challenge. The
challenge will begin on May 15th and end June 15th , for a total of 31 days.

The entrance fee is $35.

Members can sign up at CrossFit 110 beginning May 1st. Cash or Check payable to
CrossFit 110.

A Brief assessment and health history along with review of personal goals will need to
be conducted at the box by CrossFit 110 staff. Members can come to any of the
following open time slots to register and complete assessments:

o
Monday, May 7th from 5:30am to 7:30am
o
Wednesday, May 9th from 5pm to 8pm
o
During Paleo Pot Luck Dinner from 6pm to 8pm
Optional Before and After Pictures:
A picture is worth 1000 words! Pictures (optional) - front, side and back view. This is a
great motivator! You may not like the before pic...so work hard to be proud of the AFTER
pics! Pictures can be taken at CrossFit110 or submit your own to
sduato@crossfit110.com the week of May 7th. Attempt to take the pictures from the
same spot, distance, lighting and clothing. Clothing should be as close to bathing suit
attire as you feel comfortable with.
Winning Categories:
At the end of the challenge there will be 3 top performers based on:
1. Scoring - points from daily nutrition log
2. WOD Performance Improvements (pre and post challenge)
3. % Body composition change.
1. Scoring: Athletes will be required to keep track of your eating in a nutrition log. From this
log, you will give a daily score of 0-10 based on your compliance with the Paleo Diet.
10 points: eating like a true hunter gatherer; nothing but meat, chicken, fish, eggs, veggies, fruit,
nuts and seeds.
Deductions:
~ 1 point off for every serving of: Deli meats, bacon, sausage, beans, hummus, peanuts, salt,
dried fruit, most salad dressings. HERE IS THE LOWDOWN ON BACON, DELI MEATS AND SALAD
DRESSINGS: WE ARE ALLOWING DELI MEATS AND BACON IF IT IS NITRATE FREE. SALAD
DRESSING IS A DANGEROUS SET BACK WHEN OUT TO EAT OR JARRED. IT HAS TONS OF SUGAR
AND/OR VEGETABLE OILS. IN THE LINK PROVIDED WE WILL FOLLOW SUIT IN MODERATION OF
WELL-PREPARED VINIGRETTES BUT CAREFUL ON OIL CHOICES AS WELL. HERE ARE SOME LINKS
WORTH CHECKING OUT TO FORM YOUR DECISIONS THAT ARE BEST FOR YOUR LIFE AND GOALS.
Salad dressings; http://paleodietlifestyle.com/salad-dressing-and-vinaigrettes/ Bacon;
http://paleodietlifestyle.com/for-the-love-of-bacon/
~ 2 points off for every serving of: dairy (milk, yogurt, cheese, butter), soy products, quinoa
~ 3 points off for every serving of: cereal, grains, wheat, oats, corn, tortilla chips, bread, rice,
pasta, noodles
~ 4 points off for every serving of: hot dogs, soda, juice, sports drinks, potato, fried food, chicken
wings, most restaurant appetizers, pizza, cookies, baked goods, ice cream, frozen yogurt,
sweets, pancakes, ketchup, processed marinades, BBQ sauce, sugar added dried fruit, beer, and
wine.
Note: If you are eating away from home, it's important to know how many servings you are
eating...for example, 1 serving of soda is 8 oz. Therefore; a 12 oz can is 1.5 servings.
BONUS POINTS:
There is a potential for 6 extra bonus points per day.

The benefits of Paleo are magnified when combined with a training program that
combines constantly varied, high intensity, functional movements....i.e. CROSSFIT. You
get 1 extra bonus point for everyday you participate in a CrossFit WOD at home or at
the box as long as you post to blog. Train Hard. Eat Clean.

You get 1 extra bonus point for everyday you consume at least 3 grams of Fish oil. Our
primary goal with this challenge is to reduce silent inflammation. Silent inflammation is
far more insidious than classic inflammation because it is at the molecular level and
usually is not be detected until it's too late! It doesn't generate the pain associated with
classic inflammation and therefore goes untreated for years or even decades. Virtually
every type of chronic disease (heart disease, cancer, and Alzheimer's) has a significant
inflammatory component as its underlying cause. Silent Inflammation is the first sign
that your body is out of balance and no longer well. You can't feel it, but it is grinding
down your heart, your brain and your immune system. Your weight and health are
greatly determined by how well you control the inflammatory process.

You get 1 extra bonus point for everyday that you stretch 15 minutes or more.

You get 1 extra bonus point for everyday that you drink, drink half of your body weight
in ounces of water (180 lbs: drink 90 ounces)

You get 1 extra bonus point for every night that you sleep 8 hours or more.

You get 1 extra bonus point for a post workout protein and carb at the box after your
wod (that’s right – bring your post workout meal with you). -see below.
Post Workout:
Post workout is the one time we will allow a slight deviation from Paleo. For fast and complete recovery we
suggest a post workout protein shake (see a list of acceptable protein choices on our tips and tricks handout)
and some sweet potatoes. The newest research for paleo suggests that egg and beef collagen protein are
better than whey. It is your choice this time around. Aim for 20-45 grams depending on body size. Eat 3-9
ounces of sweet potatoes to replenish glycogen (stored glucose in the muscles). If your primary goal is to
decrease body fat and get leaner skip the potatoes. If you just finished "Murph", "Eva", "Badger" or other
30+ minute intense workouts, go higher on the starches to replace glycogen. Your performance the next day
is dependent on it. If you are feeling burned out for your WOD it is a sign you may not be replenishing your
glycogen.
2. Performance WOD:
Athletes must perform the WOD the week prior to the challenge (Mon May 7th through Mon
May 14th). There will be 1 day CrossFit110 will program the WOD for entire box. All other days
the WOD will run simultaneously with weekly programmed WOD. Athletes must complete WOD
as a post assessment the week of Monday June 11th – Saturday June 16th. All athletes are
expected to give 100% in pre and post assessment. The honor system is expected along with a
healthy serving of peer pressure. In other words, no gaming the pre WOD.
“Christine”
500M Row
12 Deadlift @ Body Weight
21 Box Jumps (24/20)
3. Body Composition Measurements - You be weighed and measured at CrossFit110 the week
before the challenge begins.
Prizes:
The top winners will receive a prize pack of money, gift cards and more.