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CROSSFIT
PALEO CHALLENGE
2010
For 4 weeks you will eat from this phrase and nothing other than this phrase:
“Meat, and vegetables, nuts and seeds, some fruit, little starch, and no sugar!”
Points will accrue for the following:
*Each Day of Eating Strict and keeping a journal
*Crossfitting 4 days per week
*Sleeping 8 hours per Night
*Before and After Picture
Weekly Recipes are posted on the Crossfit Maximus Nutrition Blog
You’ll be divided into
multiple teams. Each Saturday you will post your points which will be tallied for each team and
posted on Saturdays. If you do not post your points, you will get a ZERO!
Challenge dates:
January 18th- February 14th (4 Week Challenge)
Check the Crossfit Maximus Website this week for the complete Paleo Challenge Powerpoint!
Lean Meats Vegetables
Fish Asparagus
Lean beef (trimmed of visible fat) Bell peppers
Flank steak Broccoli
Brussels sprouts
Top sirloin steak Cabbage
Extra-lean hamburger (no more than Carrots
7% fat, extra fat drained off) Cauliflower
London broil Cucumber
Chuck steak Eggplant
Lean pork (trimmed of visible fat) Onions
Pork loin All types of Lettuce
Pork chops Mushrooms
Onions
Lean poultry (white meat, skin
removed) Peppers (all kinds)
Seaweed
Chicken breast
Spinach
Turkey breast Squash (all kinds)
Eggs (limit to six a week) Tomato
Egg Whites
Nuts and Seeds Fruit
Almonds Apple
Hazelnuts Banana
Macadamia nuts Blackberries
Pecans Blueberries
Pine nuts Melons
Pistachios (unsalted) Cherries
Pumpkin seeds Grapefruit
Sesame seeds Grapes
Sunflower seeds Kiwi
Walnuts Mango
Olive Oils Orange
Olives, avocado, walnut, flaxseed, and Peaches
canola oils Pears
Pineapple
Strawberries
Watermelon
All types of fruits
Here’s a summary of foods that are NOT consistent with a
paleolithic nutritional model:
Dairy products, including milk, butter, cheese.
Peanuts, peanut butter and cashews
Cereal grains including things like, bread, oats, rice, corn.
Beans, peas or other legumes.
White Potatoes.
Packaged "manufactured" foods.
Sweets, candy or soda, diet soda, nothing with refined sugar, high fructose corn syrup
or hydrogenated foods. Check your labels!
Alcohol….yes, its just 4 weeks, give your body a break!
1. Breakfast Sausage (nitrate free if possible), Pineapple, Almonds
2. Eggs (2-4), Bacon, Avocado, and one whole orange.
3. veggie scramble – (Saute in Olive Oil) Eggs scrambled with peppers, tomatoes, &
onions and a side bowl of strawberries.
4. Eggs Sunny side up (olive oil), 2-4 strips of turkey bacon, 1 piece of fruit, & a
handful of nuts.
5. smoked salmon, diced vegetables (zucchini, celery, spinach). 1 tsp olive oil. Saute
veggies to taste.
6. 1 sirloin steak of slice of ham. 1 sliced tomato (cook as desired). 1 handful of nuts.
7. 1 bowl of chopped fruit, choose from the following - apples, strawberries, bananas,
berries, oranges, etc. 1 large handful of nuts (I prefer walnuts). 4 strips of bacon,
turkey bacon, or links of breakfast sausage.
8. Deli Turkey (also make a great snack), 1 piece fruit, 1 handful nuts.
In general you want to have some PROTEIN, CARBS(Fruits and veggies), and a source of
HEALTHY FAT with each snack and meal but there’s nothing wrong with eating an
apple & handful of nuts as needed.
Remember, the purpose of this challenge is to eat
real food, not to go hungry. So EAT up!
Google is your friend, all kinds of things come up under Paleo snacks. If you like to cook
here are some additional ideas:
http://www.thepaleodiet.com/nutritional_tools/recipes.shtmlsnacks/.
*Trail mix for on the go:
1 cup raw or roasted almonds, 1 cup pumpkin seeds, ½ cup sunflower seeds, 1 cup
blueberries, ½ cup raisins.
*fruit & nuts
*Homemade beef jerky, nuts, 1 piece of fruit.
*leftovers also make a great snack!
When grocery shopping or eating out you want to insure that all of the ingredients are
free of
(1) grains,
(2) legumes including peanuts, beans, peas, soybeans, tofu, soy milk and flour,
(3) dairy products,
(4) salt,
(5) yeast including baked goods, pickled foods, vinegar, fermented foods and
fermented beverages (all contain yeast),
(6) processed sugars, (high fructose corn syrup)
(7) excessive added fats (hydrogenated fats) except for permitted oils. You should try
to choose the leanest cuts of domestic meats and trim away any visible fat.
Remember this phrase:
“Meats and Veggies, Nuts and Seeds,
Some Fruit, Little Starch, NO
SUGAR!”
Keep it simple :
If its not in the phrase, don’t eat it!
Strict Paleo Crossfitted 8hrs of Sleep Total Points
(Add totals for each week
5pts per day 4pts per week 8pts per night in bottom row. At the
1 point for each 1 point for each 1 point for each end of the 4 weeks add
these four numbers
meal /Snack that workout hour you sleep together for a grand
is Paleo completed each night total)
Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4 Wk1 Wk2 Wk3 Wk4
MON __ __ __ __ __ __ __ __ __ __ __ __
TUES __ __ __ __ __ __ __ __ __ __ __ __
WED __ __ __ __ __ __ __ __ __ __ __ __
THUR __ __ __ __ __ __ __ __ __ __ __ __
FRI __ __ __ __ __ __ __ __ __ __ __ __
SAT __ __ __ __ __ __ __ __ __ __ __ __
SUN __ __ __ __ __ __ __ __ __ __ __ __
Weekly
Total : __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __
Grand Total: ___________
This is a healthy lifestyle change, not a diet! This is a challenge to raise awareness of how
important it is to combine quality nutrition with crossfitting! You will experience a lot of
changes this month and learn to read your body in new ways. Please feel free to come to the
coaches with any questions, concerns, suggestions and feedback!
Drink water, water and more water! Your body is going to be going through a week or so of
DETOXING all the processed, junky, nasty foods that we eat! Admit it, we eat a lot of junk that
controls our moods, attitudes, performance and ambition!
“Sugar is like CRACK!” When we eat a lot of processed breads, pastas, oats, crackers etc., our
body breaks them down and stores them just like sugar! So by taking this out of your diet you
might experience strong cravings for these foods , crazy mood swings and all sorts of types of
body changes that might try to talk you into quitting the challenge, but just remember, if you
were trying to get off CRACK, you would feel the same way! Stick to it, you will get over that
hump after a week or so and feel like a champion!
What better time then now to try this challenge! You have the whole gym backing you,
encouraging you and doing it with you. Its only a 4 WEEK challenge, it could change your life
forever…its time, jump on the band wagon and do it with us, you wont regret it in the end!
We as coaches require that you keep a strict journal this month of all that you are eating, the
workouts that you are doing and the amount of hours that you are sleeping. This way when you
come to us with specific questions we have a reference to go by. If we don’t know what you are
eating, we wont be able to help you as much.
