11/01/10 – Primal Challenge Starts Today – Benchmark WOD

Today’s Recipe – Thai Coconut Curry – Son of Grok

Things to Know For the Start of The Nutrition Challenge!

• Weigh Ins – Today is the last day to weigh in! (If you would like to take a before/after picture please see Tim)
• Challenge Winner – The person who loses the most weight as a % of their total bodyweight will receive a FREE unlimited month at CrossFit 908.
• Challenge Workout – Today is the benchmark workout for the nutrition challenge. Not only is cleaning up your diet supposed to help you lose a few lbs of fat, it is also supposed to improve your fitness. The person who improves their time the most as a percentage of their original time will be the winner.  The winner of the workout challenge will receive 50% off their next month at CF 908.
• Food Log – As a part of the challenge we will require all participants to track their daily food intake.  We will not be counting calories, but writing down what you eat is a great way to stay on track with the nutrition plan. You have to write down EVERYTHING you eat and the ingredients.  If you have a protein shake you don’t have to write down the ingredients of the protein, but you have to list what is in the salad you eat.  I will be signing off on your food log each week.  If you do not keep a log, you are not eligible to win the challenge.
• Shopping – Make sure you go food shopping and stock up on  Meats, Fish, Vegetables, Fruits, Nuts and Seeds. Remember this is more than just a diet, it is a healthy lifestyle change.  You need to be prepared for all meals, snacks and everything in between.
• Cheat Meals – There are no scheduled cheat meals per week.  The goal is to be as strict as possible. Aim for 100% compliance and if you hit 80% you’ll be a lot better off than before the challenge.  Be smart about your cheat meats.  Choose high quality protein, good fats and moderate to low carbs.  Research the Primal Blueprint. It can only help!

Here are some great Primal Resources –

Mark’s Daily Apple – The Primal Blueprint 101 – The Official Guide
Smart Primal Blueprint Foods –
The Primal Blueprint Book – Recommended Purchase!
The Paleo Solution – Robb Wolf’s new book.  Check it out!

A General Primal Grocery List

Primal / Paleo Cookbook

Primal Recipes – Different Blogs to check out on a daily basis
Primal Eating Modern Table
Son of Grok
Mark’s Daily Apple
Cosmopolitan Primal Girl
Live Primal – PDF File with lots of Recipes – Avoid Endurance Athlete Recovery Fuel.

A little preview of today’s workout

Schedule –

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Benchmark Workout – 3 Rounds For Time
  • 500m Row
  • 40 Wall Balls
  • 30 Box Jumps
  • 20 Burpees
• 3 x 20 GHD Hip Extensions