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Posted January 6, 2010 in Events, Nutrition, Real Food Challenge by Turbo

1st Annual CFW Real Food Challenge

Eat meats and vegetables, nuts and seeds, some fruit, little starch, no sugar.

It’s the first line of World Class Fitness in 100 Words.  It’s also the most underestimated in its role in our fitness and performance.

Every day at the gym, I look around and I’m filled with pride at the dedication, energy and intensity everyone brings to the workouts.  I see people pushing each other to get one more rep, yelling at the top of their lungs encouraging a fellow athlete to lift just 5 more pounds, or mustering up whatever is left in the tank to push that last sprint just a little harder.  Every week our PR board overflows with an array of colored dry erase markers.  Every time I look at that board I’m encouraged and motivated as a coach because I know that everyone is getting better all the time.  It makes me feel all warm and fuzzy inside to see this kind of commitment and excitement about what we do here.  The ultimate goal: to make people happy by making them healthy.

Now we’re going to challenge you to take it to the next level.  If you really want to start seeing results it’s time to start thinking more about what you put into your body.  You put the effort into your training, now I challenge you to put the same effort into your diet.  This week, we welcomed our On Ramp class.  As part of this introduction to CrossFit, we sent our On Rampers a Food and Shopping Guide, which you can download here.  It’s all about eating real food, so that’s exactly what we are going to call this event: The Real Food Challenge.

The details:

  • 8 weeks of simple paleo “real food” nutrition.  This means no processed foods, no sugar, no grains.  Simply follow the motto: meat, vegetables, nuts and seeds, some fruit, little starch no sugar, as described in our food and shopping guide.
  • The challenge starts on January 18th and ends on March 14th and is open to all CrossFit Winnipeg members and On Ramp students.
  • To register, you must submit 3 before photos: front, back and side views.  Men in shorts only and ladies in a shorts and a sports bra.  These photos must be taken between January 1st, 2010 and January 15th, 2010 and submitted to me via email by January 15th.  We can take the picture at the gym if you like.  No one but the coaches will see these pictures unless you are in the final 6.
  • You must log your food choices on our Real Food Challenge blog.  We’ll do separate posts for you to log your meals, and we’ll link to them in the Workout of the day post so you’ll know where to log.  Weeks 1 and 2 we will log Breakfast choices , weeks 3 and 4 we will log our lunches , weeks 5 and 6 will be dinner and weeks 7 and 8 will be snacks.  The blog will include some themed discussions on sleep, hydration, stress, inflammation, etc.
  • To help you along, we will hold nutrition meeetings every two weeks during the challenge.  This will be an opportunity to meet with coaches and other participants to discuss your progress.  The first meeting will take place on Wednesday, January 20th, 2010 from 7:00 to 8:00PM.
  • Within 5 days of the end of the Challenge, you must submit 3 after photos and a short testimonial (a paragraph or two) explaining what this experience has done for you.  We must receive this via email by March 19th at the latest.
  • All participants will then vote for the winner out of the top 6. The before and after pics for the top 6 will be viewed offline and we will not post anything on the website without your permission.
  • The coaching staff will pick the final 3 men and 3 women based on the following:
    • Body Composition Changes from the before and after photos.
    • Performance improvements in the gym.
    • Participation in the “Real Food Challenge” Blog.
  • The prize is 3 months of unlimited training at CrossFit Winnipeg and a free On Ramp for a friend.
  • The runner up will receive some CFW gear.

Tips to get started:

  • Read about the paleo/primal lifestyle on our Nutrition page.
  • Scour the house and empty your cupboards of all the sugary processed stuff.
  • Read labels!  If it comes in a box, and has funny names listed in the ingredients that you don’t recognize, you probably shouldn’t be eating it.
  • Play with spices!
  • Drink tons of water.
  • Planning food for the week:
    • Cook a big batch of chicken or other protein and keep it refrigerated in containers to use throughout the week for meals or in your favorite dishes. The crockpot is a great tool for this.
    • Cook batches of veggies and keep them refrigerated in containers to use throughout the week for meals.   Always keep  a few bags of frozen veggies in the freezer for when you need a quick meal.
    • Whenever you make anything, whether it’s a stir-fry, a salad, an omelet, make 3 times as much as you need and separate it into smaller containers for lunch and snacks the next day.
  • Always have protein and nuts and seeds to snack on if you get busy and need to eat.  Don’t let yourself get too hungry between meals as this sets you up for bingeing.

    • 25 Comments to “1st Annual CFW Real Food Challenge”

    • Motha
      January 6, 2010 at 1:06 pm

      This looks exciting! Even though I’ve already started on the real food goodness… I’m game for a little challenge. Bring it!

    • tapout
      January 6, 2010 at 1:12 pm

      Hey T,
      Can non participants attend the nutrition meetings?

    • Smokey Jo
      January 6, 2010 at 2:43 pm

      Some good quotes below featured on the Fitness Spotlight article today, here is the link if you want to read the entire article:

      http://www.fitnessspotlight.com/2010/01/06/time-management-tips-healt/?utm_source=feedburner&utm_medium=email

      I think it fits well with what we’re trying to achieve here, and especially at the beginning of a calendar year when people get excited about making positive changes in their lives…But getting excited is only the initiator – now you must make time to shop/cook/eat well and to exercise (Crossfit!) regularly. The article especially fits with the upcoming “Real Food Challenge”….take the time to take care of yourself.

      “It’s not enough to be busy, so are the ants. The question is, what are we busy about?” ~ Henry David Thoreau

      “In truth, people can generally make time for what they choose to do; it is not really the time but the will that is lacking.” ~ Sir John Lubbock

      “You will never “find” time for anything. If you want time, you must make it.” ~ Charles Bruxton

      “Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein.” ~ H. Jackson Brown

    • Turbo
      January 6, 2010 at 2:53 pm

      @tapout
      Yes, all CFW members are welcome to come to the nutrition meetings. However, if you want to come to the nutrition meetings, it means you have an interest in making some changes. If that’s the case, why not participate in the challenge? For those of you who are hesitating and don’t know if you want to take part, I can just about guarantee that doing this alongside your peers is the way to go. You’ll get support and accountability, and prizes! Also remember that the winner will be chosen on multiple criteria including performance and changes in body composition. That doesn’t mean the winner is the one with the best after picture, but rather the person with the most significant changes.

    • Cameron
      January 6, 2010 at 11:04 pm

      Ok, I will do it. I think you can agree B and T, that my biggest (-) to performance is that I am fat. lol

    • Eric
      January 6, 2010 at 11:37 pm

      Ummmmm….I have been “doing” the challange (unofficially) for about 2 months now with advice from MLC, Turbo and Coach B. among others….It a great idea!!

      Although I have not been quite as “strict” as the official challange suggests I have made “some” radical changes and my body comp has changed. (I do have stomach muscles even if it is a mere “2 pack” :) !!!) I would encourage others to give it a go. I “might” enter just for the support and fun and see where it takes me….

      E.

    • Sunshine
      January 7, 2010 at 9:16 am

      Tania, I’m away until January 23rd (no access to Internet). Could I still participate?

    • Sunshine
      January 7, 2010 at 9:28 am

      I should add: no access to making my own food either!

    • Daryl C
      January 7, 2010 at 2:00 pm

      I’m definately in….Jiggly boy is fat and weak, as sure bet to win.

    • Aissa
      January 7, 2010 at 7:53 pm

      Im in!!!!

    • Turbo
      January 7, 2010 at 9:06 pm

      Thanks for the great response guys. Now send in those before pics. For those of you who are worried about not being able to go cold turkey or be strict about the diet, keep in mind that we’re going at this peacemeal; starting with breakfast then lunch then dinner. Of course you can go all out all at once (you’ll probably get great results) but don’t feel like you have to be perfect. Also, we don’t expect you to log everything you eat, just keep an eye on the posts and contribute your two cents…

    • SupaBean
      January 8, 2010 at 2:39 pm

      I’d love to participate, but the comp starts when I’m outta town…but it’s easy to start out where I am since all my food is prepared for me! I can pick and choose quite easily. Sorry to be missing the first meeting.
      Thanks for gettin this going! I’m excited to give’er a go since I haven’t been to strict on my previous travels.
      :)

    • Erika
      January 8, 2010 at 4:06 pm

      All right – I’m in too!

    • tapout
      January 11, 2010 at 1:52 pm

      I thought about it T…but there are certain food items that I am not willing to cut at this time…

      My main focus right now is staying on the NO SMOKING wagon…Today is DAY 42 without a puff…and I have recently made some big changes to my diet by drastically increasing my proteins, cutting way back on sugars and carbs…so I’m gonna go with this for a while and then we’ll see…:)

      I can’t wait to see all of the Crossfit / Paleo GLOWS (as I call it) on all the challengers

      GO challengers !!!!! href=”#comment-3072″>@Turbo

    • Turbo
      January 11, 2010 at 7:59 pm

      @tapout
      Congrats! DAY 42 that is awesome. Je suis tellement fiere de toi. continue, une chose a la fois, une journee a la fois….

      Just FYI – No one is expected to be 100% paleo on this challenge. We know real life gets in the way and we won’t “disqualify” anyone who slips up!

      BTW, for those of you who think they can’t eat well while they are away, I just started posting my vacation food log on the Workout of the Day blog… so far so good, except for the margarita..

      I’ve started receiving more pics, so it looks like we’re going to have a real competition here; keep them coming…

    • Chris
      January 11, 2010 at 9:28 pm

      I am all over this just like dark deep and delicious chocolate over roasted almonds.

    • Genevieve
      January 11, 2010 at 10:38 pm

      This looks fantastic.. I’m kinda excited to see what can be done with some good hard work and determination… A little nervous though, but i know i can do it!!

    • Pascal
      January 12, 2010 at 12:07 pm

      Sounds like a great challenge. It will really force me not to cut any corners with my diet. I am in!!

    • Motha
      January 12, 2010 at 1:22 pm

      I will be going to Phoenix while on the challenge for a week… I will have access to a kitchen… but I will have to see how long my will power holds out when all the non-paleo’ers start bringing out thier goodies. Looking forward to the challenge… hopefully I will have access to a computer so I can blog.

    • Sunshine
      January 13, 2010 at 11:17 am

      @tapout
      Way to go girl!!! I’m assuming this is Day 44…

    • Turbo
      January 13, 2010 at 7:22 pm

      I just updated the rules: we will NOT post the top 6 on the website. However, the top 6 will be contacted and if you give permission, we will allow the participants to view the photos to help them make the final decision.

    • Mandy
      January 13, 2010 at 10:02 pm

      After 8 weeks of eating great and some crazy hard workouts… we should be happy to show off our new bods in the after photos!

    • Suzanne
      January 14, 2010 at 9:31 pm

      I am in…took my before pictures…geesh!!!!

    • Scott A
      January 14, 2010 at 10:59 pm

      I’m in!

    • John N
      January 15, 2010 at 8:29 am

      I’m in. Holy C**P those before pics were scary.

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