Hi Teams, below is a master list of all teams as well as the rules. If you did not receive your Team email, please let me know ([email protected]) so i can connect you with your teammates. It is not too late to participate, just email me and I will add you to a team.
1) Make sure you get a journal at the gym to track your progress
2) Discuss amongst your team the best way for you all to communicate. Check ins should take place at least once a week!
3) Name your team, get creative!
4) Support each other, we are all in this together!
5) Winning team gets to create WOD of their choice that TCF members will participate in.
TEAM 1 : Travis J, Susan Montana, Felipe & Kat
TEAM 2: Dmitri, Corry, Meshelle & Alex
TEAM 3: Micaela, Barbara D, BJ & Ali
TEAM 4: Kelsey, Jeffrey, Aleyah & Evan
TEAM 5: Heather, Alissa, Justin S & Clancy
TEAM 6: Kerri, Regina, Drew & Richard M.
TEAM7: Erika, Aimee, Liza & Monika
TEAM 8: Barbara A, Jeanette, Rayssa & Laura
TEAM 9: Denise, Annette, James F & Lisa H
TEAM 10: Carrie, Todd, Chrissie & Michael P
TEAM 11: Elizabeth, Lily, Coya & Jeannie
TEAM 12: Staci, Susan Murphy, Herb & Jake
TEAM 13: Aaron G, Lisa W, Brigitte & Bob
TEAM 14: Dagan, Nick W, Tim
TEAM 15: Anise, Nina, Mereditth
Can I drink coffee and if so can I add cream?
YES: we want you to succeed so please keep drinking coffee (in moderation) and if you need to, add heavy whipping cream or unsweetened almond milk. Do I have to say no sweeteners allowed?
Can I drink whey protein?
YES: it is not Paleo but we are allowing.
· Simple Paleo +1: One point per day for each perfect day +7 Total
· No Naked Carbs +1: One point per day for each perfect day +7 Total
· WODS +1: One point per WO- Up to 4 Points per week +4 Total
· Post WOD Meal +1 :One point per WO- Up to 4 Points per week +4 Total
· Tracking +1: One point per day for each day tracked +7 Total
· Limit Alcohol: 0 drinks +1: 1 Drink +0: 2 Drinks -1: 3 Drinks -2 (so on)
· Drink ½ Body Weight in Water: One point per day for each perfect day +7 Total
Perfect score would be 43 points per week
Rule #1: Keep it simple – Paleo in a Nutshell: For the next 40 days you are free to consume all of the following foods:
Veggies: eat non-starchy, organic and seasonal veggies. Protein: eat grass-fed meat, cage-free poultry, and wild-caught seafood when possible- Vegetarians- Drink a protein drink with every meal. Eggs: Free Range and Organic Fruit: organic & seasonal Nuts & Seeds (peanuts are NOT nuts) Spices & Salt Olive Oil and Coconut Oil for cooking Omega 3 Fish Oil – we recommend Stronger, Faster, Healthier
Rule #2: No Naked Carbs: To prevent your blood sugar from spiking, keep your meals balanced and do NOT eat fruit away from protein. One point per day- +7 per week total
Rule #3: 4 WODS Per Week: You get one point for every WOD that you do up to 4 per week. That’s right we don’t want people that WOD 10 times per week to have an advantage so we are capping this one at 4 points per week. Yes, hiking, running, swimming, zumba all count. One point per day- +4 per week total
Rule #4: Post WOD Meal: Try to eat protein and the bulk of your carbs within 30 minutes post workout. One point per day- +4 per week total
Rule #5: Tracking – You will team up with an Accountability Team: Everyday for 40 days (beginning on Sept 19th) you will keep a record of all your meals and snacks (don’t worry about writing down portions). At the end of every week you and your team will check in with each other (i.e., share, laugh and vent). Communication can be via phone, email, text, or in person. You must track your Workouts, Food Intake, Water Intake, Alcohol Consumption, Sleep, Energy & Mood – One point per day- +7 per week total
Rule #6: Limit Alcoholic Drinks: Drinking is not conducive to your fitness- 0 drinks per day +1: 1 drink per day +0: 2 drinks per day -1: 3 drinks per day -2, so on and so forth.
Rule #7: Drink ½ your body weight in OZ per day: The human body is about two-thirds (approximately 70%) water. Water is essential to the normal working of your body. It lubricates the joints and eyes, aids digestion, flushes out waste and toxins and keeps skin healthy. One point per day- +7 per week total
Have A Goal- Have a goal and work each day to obtain your goal, weather it be nutrition based, CrossFit based or the good old self improvement, do something today to make you get closer to your goal!
There are NO cheat days. The purpose of this challenge is to give your body and your gut some time to heal by removing potential irritants such as gluten and dairy from your diet. Just one “cheat meal” can cause a flare-up that can set you back a week or more. If you DO cheat or “accidentally” eat a pizza, please write it in your nutrition log, and fess up to your accountability, then, with your next meal, hop right back on the plan!!
Sept 19th Challenge Begins
Oct 6th- Half Way Lecture
Oct 28th Challenge Ends
Oct 29th Body Fat Truck