The Spring Leaning Challenge is a 2 month challenge to get you eating healthy and in shape for spring and summer. It starts Jan 4th and ends March 5th. This contest is not just about weight loss. So even if you don’t have a whole lot of weight to lose, you can still lean out and have a great chance to win. Q: What are the requirements?
- Photos – front, side and back view*
- Measurements – Body weight, Waist circumference
- Performance – 1 mile run/row, max pull-ups, 1RM Clean, and max burpees in 2 minutes
- Maintain a food (use this if possible) and workout journal
- Try to reduce your stress and increase the amount of time you sleep
- CrossFit at least 2 times a week
- $25 entry fee / $50 for non CrossFit Deep members
Q: How do I enter?
Pay the entrance fee before January 3rd and show up on January 3rd from 2pm to 5pm for your performance test, measurements, and photos*.
Q: What do I eat?
A Paleo Diet. In case you need a refresher, the Paleo diet consists of meat, veggies, nuts and seeds, some fruit, little starch, and no sugar. Stay tuned to the blog for more info and a yes and no list.
Q: How do I win?
At the end of the challenge, the top 3 performers will be chosen by the coaches based on who has the greatest improvement in their physique, measurements, performance, and scoring from their daily nutrition journal. This will NOT be chosen on best physique.
Q: What do I win?
Top 3 will be rewarded entry money, free training, and other great gifts. The more people that join, the larger the payout.
Q: Can you explain the scoring for the nutrition journal?
You will be required to keep track of your eating in a nutrition journal. From this journal, YOU will give yourself a score each day of 0-4 based on your compliance with the Spring Leaning Challenge. The coaches WILL be checking these journals.
Four Points: (100% Compliance) you’re pretty much a cave-man/woman. People invite you places but worry they won’t have anything to fit “your diet”. You only eat meat, veggies, some fruit, nuts and seeds. You look at processed food like its poison.
Three Points: (95%-99% Compliance) One time during the day, you had a little something that wasn’t optimal, but wasn’t horrible. For example, some peanuts, green beans, or hummus, a little cream in your coffee. *I'll say ONE glass of wine would fit under this point system*
Two Points: (85%-94% Compliance) you slipped…but didn’t get hurt. You had a small amount of “not real food”. Maybe you couldn’t resist having a beer at the family BBQ, or you finished your kid’s mac ‘n cheese, or picked up a bag of m&m’s while out shopping, but the rest of your day was solid.
One Point: (75%-84% Compliance) Most of your day was great, but there was one full meal that you fell off the wagon. Maybe it was a sandwich, pasta, a soda, juice or bag of popcorn, two slices of pizza, or a drink or two.
Zero Points: You had a bad day and made more than one solid mistake. Three drinks, desserts, a couple slices of pizza and more than one processed meal. Or you failed to write down a meal.
- You will receive one bonus point for everyday in which you consume at least 5 grams of fish oil. You should aim for .5 grams of EPA + DHA for every 10 lbs of body weight. The benefits of fish oil can be found here: http://ezinearticles.com/?7-Fish-Oil-Benefits-Proven-by-Research&id=415032
Q: When is the winner chosen?
On March 7th, we will have the final performance test and pictures, and the coaches will pick the top 3 winners based on all the above criteria. The tentative time is set from 2pm to 5pm.
*- These will not be seen by anyone other than the coaches. Once the competition is finished, we would like to post the pictures of the top 3 winners online, with their permission.
To prove that a Paleo Diet combined with CrossFit works, please see the picture below. These pictures were taken LESS than 5 months apart.
Post questions/concerns to comments.