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Jun052012

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CFSBK Summer 2012 Lean Out Challenge

Who?
CFSBK members who desire to celebrate a better bathing suit body and want a little competitive motivation to get there.

What?
A four week commitment to eating and acting like you want your sexy back. While we fully believe in the long term health benefits of a Paleo-centric diet, this shotgun challenge is aimed at looking better and feeling better now.

When?
June 10th through July 9th. We’ll end the challenge in fashion with a beach trip including a WOD, and surfing lessons if you’re so inclined!

What’s in it for me?
Aside from looking better and feeling better...
1 Month free unlimited membership for both 1st place male and 1st place female finishers. You’ll also get daily email reinforcements to stay on track!

Rules, please?
Simple.
1- Submit “before” and “after” photos, on time. (“Before” shots due on or before 6/10. “After” shots by 7/10)
2- Daily logging of your meals and habits to earn *Lean Out Challenge Points*. This daily accountability is the heart of the challenge. You will submit total points earned in each category at the end.
3- Pay $15 buy-in fee
4- Winners will be chosen by your fellow contestants via online voting based on positive changes in body composition and points earned throughout the challenge. Each participant gets two votes each for a male and a female (you may not vote for yourself).

Lean Out Challenge Points

Meal Log Points:
3 points - 100% Paleo. Ate great all day! (no grains, dairy, or refined sugars)
2 points  - 95% Paleo. Ate one “bad” item but didn’t derail. (a slice of toast with breakfast, a lollypop snack, or cheese on you bunless burger at lunch)
1 point - Mostly Paleo. Ate one bad meal but jumped right back on track for the next one. (had fries with the burger plus a beer or coke, or a bagel with cream cheese for breakfast).
0 points - Bad day. Off the wagon. Will get back on tomorrow.

Bonus Points:
1 point - WOD at CrossFit South Brooklyn
1 point - 8+ hrs of sleep in a night
1 point - 3g of EPA/DHA from fish oil caps

What do I eat?
Glad you asked. To lean out we recommend you eat a low-carb Paleo diet, so eat:
Plenty of  - Meat (or high protein/low carb veggie substitutes) and veggies
Some - Nuts and seeds
Little - Fruits and starches
No - Refined sugars, dairy, chemical foods (i.e., fake sweeteners), or alcohol. Fruit juice is refined sugar!

Sample meals:

Breakfast

Eggs over spinach dressed in olive oil and vinegar with a sausage link.

Leftover meat and veggie from last night’s dinner.

A few ounces of deli meat, a small piece of fruit, and a few macadamias.

Bacon and veggie omelette.

Lunch

Grilled chicken over a mixed salad with avocado.

Lettuce wraps with meat and mayo.

Bunless burger with marinara sauce and steamed broccoli.

Snack

Jerky

Piece of fresh fruit and handful of nuts

Deli meat “roll” stuffed with sliced peppers

Celery with some almond butter

Dinner

Broiled salmon with sauteéd asparagus and vinaigrette.

Grilled steak and zuchinni drizzled with ajî with a side of guac.

Chicken in coconut curry over greens

Insider Info

With a goal of becoming leaner we recommend a low-carb focus. This is not the time to chow down on lots of sweet potatoes and other starchy veggies. While “paleo”, they will not help you become leaner. It’s also not the time to indulge in “paleo” beverages like tequila and wine. Leave that for sweater weather. All this also means that this may not be the time to expect a high level of performance in high-intensity conditioning work. Focus on your lifting, do your met-con, but don’t expect a Fran PR. Consider working at a lower intensity on WODs than you’re used to. Use it as a time to focus strongly on technique over intensity. Here are a few other guidelines to follow.


1- Eat your biggest meal post-workout, when you need it. The bulk of your daily carbs should be eaten here as well. Throw in the sweet potato if you’re feeling sluggish.
2- If you workout in the AM have a little protein pre-WOD. This will help preserve lean tissue mass.
3- Add in some low intensity activity (walking, rowing, light calisthenics, dynamic yoga) to your routine before the first meal of the day. You will use more fat for energy during this time.
4- Stay well hydrated with zero calorie beverages.
5- Stick to a regular schedule. Wake up, workout, and go to sleep at the same times. This will help to normalize your hormonal system.

----

Before and After photos and meal logs must be submitted to:
CFSBKPaleoChallenge(at)crossfitsouthbrooklyn(dot)com with the subject line "2012 Lean Out Challenge"
____________________

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Reader Comments (55)

Yay 50 posts. A blast from the past!

Im just here to post my workout today (and maybe share a few thoughts). I do echo Dan's point about the varying thoughtful perspectives about this challenge. As much as we all love each other, we're not always gonna agree and that's okay.

Sumo Deadlift
135x3
185x3
225x3
275x3
295x3

I dont like these as much as regular deadlifts, but I'm always up for trying something new. I almost armbarred myself on the first set because I had my hands too close together holding the weight and then thrust my hip into my locked arm. That left my arm feeling a little funny teh rest pf the workout. 295 was definitely a struggle to get up. i doubt I would be able to pull 295 right today given my current state.

Perfomance WOD modified (did single unders instead of doubles)
While my doubles have improved, I wouldve spent more time resting and being frustrated if I had thrown them in this after ball slams, so I just decided to do singles and K.I.M.

Rd 1 128
Rd 2 139
Rd 3: 148

I think I actually got better every round cause I committed more and more to singles. Rd 1 I tried a few doubles, rd 2 I thought for a second about trying doubles, rd 3 I was like screw this Im just doing singles.


fFnally, I think its okay for the gym to have different challenges at different points. We all have different goals at different times, and this just mixes things up. The great thing about the challenge, is it's just that, a challenge. Anyone who wants to do and and try it because it works for them right now can do it. Anyone who doesn't, shouldn't. I don't think it says anything or changes anything about the great culture and people we have at our gym.

June 5, 2012 | Unregistered Commentershawn$

How are you supposed to make strength gains while eating strict Paleo? I don't understand.

June 6, 2012 | Unregistered CommenterSarah

I think this app can help in the challenge: https://eatery.massivehealth.com/

June 6, 2012 | Unregistered CommenterTal Giat

Sarah (which Sarah?) - I don't quite understand your question...Are you asking if one can take in sufficient calories to gain strength (and weight) on a clean paleo diet? If so then the answer is yes. Dense calorie sources like fats (coconut, macadamias, avocado, olive oil) and starches (tubers, potatoes, root veg, and winter squashes, etc.) are your friends. Paleo doesn't have to mean calorie restricted. Keep your protein intake high (1g+/lb bw) and eat lots of cals from the other macros. In the context of this challenge however folks might choose to bias a lower calorie/reduced carb paleo diet in order to lose body fat. Are we on the same page? Feel free to email me at christian (at) crossfitsouthbrooklyn (dot) com

June 6, 2012 | Unregistered CommenterFox

But isn't the point of doing Crossfit to get strong? This whole Lean Out challenge sounds like Weight Watchers to me.

Also, how does "lean" equal "healthy"? Some people might have a less than "desirable" body composition but still kick ass in a workout. I just think the whole challenge sounds very shallow. Just my two cents.

June 7, 2012 | Unregistered CommenterJoe

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