Join Lindsey Harris in a 30 day challenge, to get her to her wedding as a shredded bride!

Schedule

• Challenge starts next Thursday, June 20th.  There is a $15 fee for the challenge.  You must be registered and paid no later than June 20th.
• Pre-challenge prep days are June 14-19.  During the six prep days Competitors will need to complete the 2 Benchmark WoDs, start adding Paleo meals into their daily diet, take body measurements,  take before photo and make personal and  fitness goals.
• Competitors will compete in 1 competition style WoD  on Saturday, July 13th.  This is the day of the PCF social (details to come)
• In the final week of the challenge, July 12th-18th, Competitors will repeat the 2 Benchmark WoDs, retake body  measurements, take after photo, take video testimonials, and finish  tracking goals.
• The final day of the Challenge is Thursday, July 18th.

How you Earn Points

• WoD -  You can earn up to tw0 points a day for completing a WoD (at box or approved WoD)
• Paleo Diet  Compliance- You can earn up to 5 points a day in diet points.  Every cheat cost you  5 points. A perfect week will give you 5 bonus points.
• Lifestyle points- Up to 4 per day: 1 pt for consuming 72oz+ water, 1 pt for Posting to www.parklandcrossfit.com, 2pts for getting 7-9 hours of sleep
• Bonus Cardio- You can get up to 5 points per week for extra cardio.  Each mile you run, or 2k you row, will count as 1 point with a maximum of 5 per week.  These are outside of main class WoD’s and warm ups.
• Improvement Points-  You will receive points based on body transformation (the 8 before and after body  measurements) and WoD Performance improvements.
• Bonus Points- Receive bonus points for completing the scheduled competition WoD at the social, making and tracking goals, and uploading  a video testimonial.
• All WoD scores,  before and after photos, and body measurements must be done by Amy or Kenny.

Prizes

• Individual Champion-  Your overall score including Performance points, Diet points, Improvement  points, and bonus points will rank you the top Male and Female.  Cash prize will be given for each top male and female.
• There will be prizes for the scheduled competitive WoD on July 13th.  Winners will be top male, female, master male (45+), master female (45+)
• All WoD scores,  before and after photos, and body measurements must be taken by Amy, or Kenny.

Last Challenge winners Shawna & Kaleb w/ their $150 Prize!

Paleo Diet Guidelines and Standards

As a simple  explanation we define a Paleo Diet as eating meat, nuts, veggies, seeds, some  fruit, little starch, no sugar, and no dairy. A Paleo recommended serving  consists of 40% carbohydrate, 30% Protein, and 30% Fat. NOTE: These guidelines  are established for the purpose of having standards for the Challenge. We are  not creating Paleo Doctrine, but we are providing direction to see significant  improvements.

Encouraged Foods

• Lean  Meats such as Lean beef (trimmed of visible fat), Flank steak, Top Sirloin,  Extra-lean hamburger (90/10), Lean pork (trimmed of visible fat), Pork loin,  Pork chops, Any other lean cut
• Lean  poultry (white meat, skin removed) such as Chicken breast, Turkey breast, Game  hen breasts
• Eggs  from Chicken (go for the enriched omega 3 variety), Duck, or Goose
• Other  meats including organ meats and game meats such as venison, wild boar, or wild  turkey
• Fish
• Shellfish
• Some Fruit (berries, granny smith apples)
• Vegetables
• Nuts-  Tree Nuts. Peanuts are not Nuts and are a no-no
• Seeds

In Moderation (Within the  guidelines listed, these are not cheats. In the case of allowable sweeteners,  they are not recommended if you want to see the best results)

• Oils  such as Olive, avocado, walnut, flaxseed, and canola oils (use in moderation—4  tablespoons or less a day when weight loss is of primary importance)
• Beverages  such as Coffee, Tea
• Fruits- Limit Quantities stay under 1/2 a serving a day of any fruit besides berries and granny smith apples
• Paleo  Sweets such as Dried fruits and Nuts mixed with dried and fresh fruits- make  sure there is no added sugar
• Some  lean bacon- make sure it doesn’t have added sugar or nitrates
• Sweet  potatoes, yams no more than 1 serving a day
• Butter (only acceptable dairy moderate quantity )
• Special  Allowances: (Exceptions made to meet specific nutritional demands for  additional protein)
• • Protein supplementation is allowed and is not considered a  cheat under the following conditions: it is limited to one serving per day, has  less than 25 carbs per serving, is taken within 30 minutes post workout, and  cannot be used as a meal replacement. We will allow whey protein if it is a  whey  protein isolate Remember, most  protein powders have some sugar (natural or artificial), so if you are looking  to slim down, be careful. OR a protein bar with whey protein  isolate IF the rest of the ingredients match up with the Challenge guidelines.
  • Endurance Athletes: If you are currently training for an  endurance race that takes place during the dates of the challenge such as a  marathon , ½ marathon, or adventure race (minimum 8 mile race) you are allowed  to use one non-paleo product (such as goo) per hour of training. Additionally,  you can use whatever products you need during the race itself to help you have  success. While we believe there are better options to the highly processed and  artificial goo and energy block products, we understand that endurance athletes  have a specific nutritional need. Recommendation: substitute a goo product with  the following: mix apple butter (non-dairy) with almond butter in a zip-lock  baggie and use that for a balanced energy sustenance tool.

Don’t Do It-  These are Cheats

• All Sugar and Sweeteners – sugar cane, white sugar, brown sugar, refined maple syrup, refined  honey, aspartame, sucralose, Nutrasweet, Splenda, and anything else refined or  man-made even agave nectar and coconut crystals are excluded for this challenge.
• Other  Sweets: Candy, Sugar (raw or processed), glucose, syrup, and honey, NOTE: even  though honey is a natural sweetener and is generally considered paleo, for the  purpose of committing to the challenge and seeing results we are not allowing  it.
• Coco  powder or Cocao powder
• Baking  Soda and baking powder
• Dairy  Foods such as Cheese, Cream, Dairy spreads, Frozen yogurt, Ice cream,  and All processed foods made with any dairy products
• Cereal  Grains: Barley, Corn, Millet, Oats, Rice, Rye, Sorghum, Wheat, and bread  products including bread, rolls, muffins, noodles, crackers, cookies, cake,  doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas,  pizza, pita bread, flat bread, and all processed foods made with wheat or wheat  flour
• Cereal  Grain-like Seeds: Amaranth, Buckwheat, Quinoa
• Legumes:  All beans, Black-eyed peas, Chickpeas, Lentils, Peas, Peanut butter, Peanuts,  Soybeans and all soybean products, including tofu
• Starchy  Vegetables: Starchy tubers, Cassava root, Manioc, Potatoes and all potato  products (French fries, potato chips, etc.), Tapioca pudding
• Soft  Drinks and Fruit Juices: All sugary soft drinks, Canned, bottled, and freshly  squeezed fruit drinks (which lack the fiber of fresh fruit and have a much  higher glvcemic index) Does not include Juicing It is OK watch Fruit Quantity
• Alcohol  – Tequila is the preferred Paleo liquor, but it is technically a cheat (-5).

There will be one Free Day on Saturday, July 13th, the day of the PCF social.  The only points you can earn on this day are the points for the competitive WoD.

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