Stay out of the center aisles of the grocery store.

We all indulge in processed foods in one form or another. Eating healthy, clean eating, Paleo, Zone or whatever path you choose, will prove to be just as challenging as chasing a PR for Fran. This 45 Day Clean Eating Challenge will help us concentrate on eating clean through the Paleo Diet, The Zone Diet, a combination of both or by following CrossFit’s basic diet of garden vegetables, lean meats, nuts and seeds, little starch and no sugar.

This challenge is not about weight loss, although most of you will lose weight. It’s about improving how you look, feel and perform. Your body composition will change and you will see an improvement in your performance. You will be stronger, have more endurance and have more energy in general. Your overall mood will improve immensely.

We hope that by participating in this challenge you will walk away with the tools and knowledge to create a permanent lifestyle change.

Eating The Rainbow: Why Eating a Variety of Fruits and Vegetables Is Important for Optimal Health

      Eating the rainbow is a fundamental healthy eating tip. (And no, not artificially colored foods like Skittles or M&Ms!)
      But what does it mean? Why is it important to get a variety of colorful fruits and vegetables in your diet?
      You may be tempted to find a few foods you or your kids or family members like and to focus on eating those. And it can be easy to fall into routines. But the truth is: Our bodies benefit from variety. For optimal health, we need a rainbow of nutrients and colors.
      In fact, the variety of vitamins, minerals, antioxidants, and phytochemicals in fruits and vegetables have enormous healing powers. And many of them bring their own distinctive colors.
Eating a diversity of colorful foods can be an easy way to get a complete range of the vitamins and minerals your body needs to thrive.
      Click HERE to read the rest of this very good article on why it is important to eat a wide variety of vegetables and fruits.

CEC19.1 Guidelines and Rules

TEAMS

1. Two people will comprise a “Team”.
2. You will form your own teams.
3. Teams can be male/male, female/female or male/female.
4. Scores of both team members will be combined throughout the CEC will determine the winners.
5. Teammates should lend support to each other and hold each other accountable.

NUTRITIONAL INTAKE

1. This year our focus is on “CrossFit’s” nutritional recommendation. “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. “
2. Each team member will determine there own nutritional direction.
3. Zone Diet, Paleo Diet, Keto Diet and/or any combination of these.

HOW IT WORKS 

This is a performance and nutrition challenge.  It’s not about eating less and losing the most weight.  Points and final prizes will be awarded according to the following criteria:

1. Total points from Nutritional/Activity Log
2. Benchmark WOD-performance/improvement
3. Greatest % change in body composition

There are various ways to earn points throughout the competition.  Obviously getting your WOD on 3-5 days per week will increase performance and will also result in greater body composition changes.  You will keep track of your points on your score sheet, which will be submitted weekly.  Each week will have “bonus” points available form additional tasks.  These bonus tasks are all designed to educate and motivate you through the CEC.  Historically the “bonus” points have made the difference in winning the CEC.

ORIENTATION

Friday night, (1/11), at 6:30 pm we will host an information/orientation meeting concerning CEC19.1.  If this is your 1st time to get in on a CEC it would be a good idea to attend.  

BODY COMPOSITION ANALYSIS

On Jan 9, 10, or 11 we will perform a skin-fold analysis to determine your body-fat composition.  This information is strictly for you to know and will be held in strict confidence. At the end of the CEC you will be assessed again to see just how your body has responded to your clean eating.

ENTRY FEE

The cost to participate is $20.  All entry fee money is applied to prizes awarded at the conclusion of the CEC.

Warm-up: Coaches Choice

Strength: Back Squat
5 Sprints
10/40    5/50    4/60    3/70    (2/80)4

WOD: HARD DAYS NIGHT

For Time:
4 rounds
20 Power Snatch 75/45
10 HSPU
20 T2B
Floater – 20 Calorie Bike
(Perform the Floater 2 separate times during the workout. )
Time Cap 20 min.

Icing: Mobility of your choice and sign-up for CEC19.1.