Fit as a King / Paleo Challenge 2010

As many of you know, the challenge begins on Saturday, January 9. We will be conducting 1 round of the "baseline" workout, taking "before" pictures (optional) and answering any questions you may have regarding the challenge on Saturday. If you can't make it on Saturday we can do the baseline workout during the week.

So here are the details:

7 weeks, simple Paleo diet. This means no processed foods or grains. Simply follow the motto: Eat meats and vegetable, nuts and seeds, some fruit, little starch, no sugar.

Entry Fee: $10

Scoring:
You will be required to keep track of your eating in a Nutrition log Monday thru Friday. Saturday and Sunday will be optional. Remember the 80/20 rule we talked about – we want you to eat clean at least 80% of the time. From this log you will give yourself a score of 0-4 based on your compliance with the Paleo Diet. There will be a "Paleo Challenge Scoreboard" at King CF where daily scores will be posted by all participants.

Four Points: (100% Compliance) You are a hunter-gatherer (meat, veggies, some fruit, nuts and seeds).

Three Points: (99% Compliance) One time during the day, you had a little something that wasn’t paleo, but wasn’t horrible. For example, some peanuts, green beans, or hummus, a little cream in your coffee.

Two Points: (90-98% Compliance) You slipped…but didn’t get hurt. You had a small amount of “not real food”. Maybe it was a fully Paleo day, but you couldn’t resist having a beer at the family BBQ, or you finished your kids mac ‘n cheese, but the rest of your day was solid.

One Point: (80-89% Compliance) Most of your day was Paleo, but there was one full meal that you fell off the wagon. Maybe it was the rolls at dinner, a sandwich, pasta, a soda, juice or bag of popcorn, two slices of pizza, or a drink or two…Not three.

Zero Points: You had a bad day and made more than one solid mistake. Three drinks, dessert, a couple slices of pizza or more than one processed meal.

Minimum 2 days per week of CrossFit. If you can get in here more often, even better, but you must be getting in your CrossFit WODS at least twice a week. However that doesn’t seem to be a problem for most of you. You get a point for everyday you participate in a CrossFit workout at King CrossFit.

Pictures: Front, side & back view. Men are in shorts. Women are in shorts and sports bra/bikini top. We can take the pictures or you can have someone at home do it for you. We will not share photos with anyone without your authorization. We can’t force you to take pictures, but if you do that is 15 extra points!

Performance: One round of King CF “baseline” workout. (500m row, 40 squat, 30 sit-ups, 20 push-ups 10 pull-ups)

Winner: At the end of the challenge the top five performers will be selected based on:
1. Scoring: points from turning in daily nutrition log and working out at the box.
2. Performance Improvements: One round of the King CF baseline workout; and
3. After pictures. Taken within two days of the finish of the Challenge. Trainers pick top 3 men and women whose body composition changed the most (based on pictures only).

The winners (1 male & 1 female) of the contest will get prize money, a copy of Windows 7 Home Premium Edition (courtesy of our newest member, Ted Childs) and 1 month of FREE TRAINING and a free Foundations series for a friend!