Categorized as: Nutrition

The Paleo Project 2.0 Steps To Start.

1. Go To http://wodtogether.com/ and Create an account. If you already have an account log in!

2. Go To http://wodtogether.com/shop/ Then Click Special Events

3. Select Your Diet. and Pay your $50 Once this is done a coach will email you with your specific RX

4. Go To https://www.facebook.com/groups/thepaleoproject/ And ask to join the group. If you don’t have Facebook “Get With The Times”

5. Log Your Measurements http://wodtogether.com/my-body/list (If you need to do your body fat at the gym ask a coach for the tester)

6. Start Tracking Your Food: http://wodtogether.com/diet/list

The Project officially started but If you haven’t that’s ok. Start Now! As long as you start this week and track 30 days your can still be part.

If you have any questions please email info@crossfitintersect.com or go to http://crossfitintersect.com/paleo-challenge-2-0-overview-and-rules/

 

Paleo Challenge 2.0 Overview and Rules

The Paleo Project 2.0 is a 30 day diet and fitness challenge starting Feb 11th 2013 and ending March 12th 2013. The buy in for this challenge is set at $50. We will be Tracking Fat Loss, And total Body Weight.

Here is a overview of the diet.

 

The Paleo Diet is a lifestyle. It is an approach to diet that is based on the quality of foods you eat. It mimics the diets of our hunter-gatherer ancestors – consisting of lean meats, seafood, vegetables, fruits, nuts and seeds. It excludes foods that came from agriculture or processing – dairy, grains, refined sugars, etc.

The basic concept is that these foods are the foods that we are genetically adapted to – after all, our diets have evolved and “modernized,” our bodies haven’t. There are many benefits to eating this way, including a naturally lean body, acne-free skin, improved athletic performance and recovery, and relief from numerous metabolic-related and autoimmune diseases.

 

SUMMARY

There is a specific food guide provided on page 6, and some recipe ideas on page 8, but here are the general rules:

You can eat all lean meat, fish, seafood & eggs

You can eat all non-starchy seasonal vegetables

Plenty of seasonal fruit

Moderate healthy fats

Moderate nuts and seeds

No grains or cereals at all

No legumes

No dairy products (eggs are not dairy)

No processed foods – make it yourself!

No sugars. Agave, organic honey, molasses, pure spun golden sunshine….it doesn’t matter. They are all out.No artificial sweeteners. These are not food! They are out too.

 

Protein

Protein should be the first thing making up your meal or snack. When it comes to what kind of protein you should eat, remember that free range animals are healthier than commercially raised animals. Keeping that in mind, here are the general rules to follow:

Buy your meat local, grass-fed and USDA organic

Buy eggs from free roaming chickens

Buy your fish wild

Wild game (buffalo, venison.. etc.) is always a good option

 

Carbs:

Veggies You want to focus most of your meal with non-starchy carbs. Make sure you get variation, and eat a lot of them! Here are some things to keep in mind with vegetables:

Buy local, in season, organic veggies

Avoid starchy vegetables (i.e. potatoes).

Avoid legumes (i.e. peanuts, beans, peas, soybeans etc.) Carbs: Fruit Fruit is good for you in moderation. There is a hierarchy of fruit based on the fruits nutrient value and glycemic load. You should also consider how the fruit was grown. Think about the following in regards to fruit:

Try to grow your own if possible

Buy local, seasonal, organic fruit

Avoid genetically modified organism fruit

Avoid fruit juices

Make sure to wash any fruit thoroughly to minimize pesticides

 

Fats

Despite what modern society has taught us to believe, fats are good for you. It is important to have the right balance of fats and the right kind of fats in your diet. On the paleo diet, your body is trained to burn fat instead of carbs for energy (this will make your energy levels more stable), so don’t skip the fat in your meals!

Buy oils (coconut, olive) organic and cold pressed so they remain chemically unchanged

Buy organic and local avocados

Buy coconut in all forms

Nuts are good in moderation (walnuts, pecans and macadamia nuts are your best choice). Buy them raw and unsalted, and be wary of the packaging

Avoid canola (the oil is genetically modified, partially hydrogenated and highly refined), peanut, cottonseed, soybean, and wheat germ oils

Avoid trans fats (fats damaged by heat – can be made at home) and hydrogenated or partially hydrogenated oils

 

Hydrating:

Water! Drink Water! at least 100oz a day. I guarantee that most of you are way under hydrated

Coffee, and Tea are acceptable drinks, but should not be used for hydration. If you drink coffee, drink it black or with unsweetened almond milk.

 

Overview of the point system

This year we are running our points system through WOD together. Her is the basic rundown of the point system. (WOD Together Food log DEMO)

 

There is 180 points available. 2 points per meal

A Paleo meal is worth 1 point

A  Zone meal (Protein/Fat/Carb) is worth 1 point

A Cheat meal is -2 point

 

PRIZES

If you score 90%+ (162 points) you will Receive a free bottle of Original Nutritional s Fish Oil, A CFI T-Shirt, And Self Respect.

 

 

Paleo Basics

Alright, time to start getting serious. Here is some of the basics from the “Paleo Wizard” himself, Robb Wolf. Read up on this and start thinking about the changes you are going to have to make to stay within the “Paleo Guidelines”.  Even if your already Paleo it’s good to read up on the Basics of why we do what we do

http://robbwolf.com/what-is-the-paleo-diet/

WOD: 5/8 + The Paleo Project 1.0

Strength
The day you all have been weighting for. “Get it Weighting”
1RM Back Squat
This is #1 of the 3 Benchmarks workouts of TPP1.0

WOD
“Cindy”
AMRAP 20min
5 Pullups
10 Pushups
15 Air Squats
This is #2 of the 3 Benchmarks workouts of TPP1.0

This Weeks Cashout is:
All Out Row! 500m Row for time.
This is #2 of the 3 Benchmarks workouts of TPP1.0 and can be done anytime this week.

We are vary excited about The Paleo Project and hope you all will join us in this 50 day journey to “The best shape of your life”
Read everything about The Paleo Project at this link: http://crossfitintersect.com/thepaleoproject/

The Paleo Project 1.0

The Paleo Project is a 50 day diet and fitness challenge starting May 14th 2012 and ending July 3rd 2012. The buyin for this challenge is set at $40 with the ability to earn your money back in cash and prizes. In addition the top male and top female will get a free month at CrossFit Intersect!
Here is a overview of the diet.

The Paleo Diet is a lifestyle. It is an approach to diet that is based on the quality of foods you eat. It mimics the diets of our hunter-gatherer ancestors – consisting of lean meats, seafood, vegetables, fruits, nuts and seeds. It excludes foods that came from agriculture or processing – dairy, grains, refined sugars, etc.
The basic concept is that these foods are the foods that we are genetically adapted to – after all, our diets have evolved and “modernized,” our bodies haven’t. There are many benefits to eating this way, including a naturally lean body, acne-free skin, improved athletic performance and recovery, and relief from numerous metabolic-related and autoimmune diseases.

SUMMARY
There is a specific food guide provided on page 6, and some recipe ideas on page 8, but here are the general rules:
You can eat all lean meat, fish, seafood & eggs
You can eat all non-starchy seasonal vegetables
Plenty of seasonal fruit
Moderate healthy fats
Moderate nuts and seeds
No grains or cereals at all
No legumes
No dairy products (eggs are not dairy)
No processed foods – make it yourself!
No sugars. Agave, organic honey, molasses, pure spun golden sunshine….it doesn’t matter. They 
are all out.No artificial sweeteners. These are not food! They are out too. 


Protein

Protein should be the first thing making up your meal or snack. Depending on your individual needs, this can range between 3-9 ounces, but when all else fails, you can follow the general rule of having a serving of protein the size of your palm. When it comes to what kind of protein you should eat, remember that free range animals are healthier than commercially raised animals. Keeping that in mind, here are the general rules to follow:
Buy your meat local, grass-fed and USDA organic
Buy eggs from free roaming chickens
Buy your fish wild
Wild game (buffalo, venison.. etc.) is always a good option 


Carbs:
Veggies 
You want to focus most of your meal with non-starchy carbs. Make sure you get variation, and eat a lot of them! Here are some things to keep in mind with vegetables:
Buy local, in season, organic veggies
Avoid starchy vegetables (i.e. potatoes).
Avoid legumes (i.e. peanuts, beans, peas, soybeans etc.) 
Carbs: Fruit 
Fruit is good for you in moderation. There is a hierarchy of fruit based on the fruits nutrient value and glycemic load. You should also consider how the fruit was grown. Think about the following in regards to fruit:
Try to grow your own if possible
Buy local, seasonal, organic fruit
Avoid genetically modified organism fruit
Avoid fruit juices
Make sure to wash any fruit thoroughly to minimize pesticides

Fats
Despite what modern society has taught us to believe, fats are good for you. It is important to have the right balance of fats and the right kind of fats in your diet. On the paleo diet, your body is trained to burn fat instead of carbs for energy (this will make your energy levels more stable), so don’t skip the fat in your meals!
Buy oils (coconut, olive) organic and cold pressed so they remain chemically unchanged
Buy organic and local avocados
Buy coconut in all forms
Nuts are good in moderation (walnuts, pecans and macadamia nuts are your best choice). Buy 
them raw and unsalted, and be wary of the packaging
Avoid canola (the oil is genetically modified, partially hydrogenated and highly refined), peanut, 
cottonseed, soybean, and wheat germ oils
Avoid trans fats (fats damaged by heat – can be made at home) and hydrogenated or partially 
hydrogenated oils 


Hydrating:
Water 
Drink water, coffee, and tea. If you drink coffee, drink it black or with unsweetened almond milk.

Overview of the point system

Each meal values:
+3 Balanced Paleo Meal (home made)
+2 Un-balances Paleo Meal (home made)
+1 Paleo Meal (eat out)
-2 Cheat Meal (not paleo)

Bonus Points:
+1 5 meals a day (Breakfast, Lunch, Dinner + 2 Snacks)
+1 Within 5 hours between meals
-1 More than 1 cheat in the same day

Exercise Bonus Points:
+20 5+ WOD’s per week
+10 4 WOD’s a week
+0 3 WOD’s a week
-10 Fewer than 3 WOD’s per week

More Bonus Points:
+1 1gal of H20 a day
+1 8+ hours of sleep “use sleep app”
+1 more than half your carbs from veggies

Deductions
-1 Each alcohol bev (max -5 per day)
-1 Each Soda
-1 No post workout meal (at the gym)
-1 Fewer than 3g of EPA/DHA per day

0-500 You Loose
500-750 (Coconut water and high 5)
750-1000 (T-Shirt, Coconut water and high 5)
1000+ ($20 CFI Cash, T-Shirt, Coconut water and high 5)

Prizes:
Mens/Ladies
Body composition changes
Most increased performance over 3 WODS, 1RM Lift, 500m Row, Cindy

Daily 20 points possible
1260 Total points possible