The Holidays are coming to an end, 2012 is just around the corner, and that means it’s time to start eating right.  Starting in January, BrewCity CrossFit will be having a Paleo Diet Challenge.

The Diet Challenge will last 6 weeks and consist of two stages: “The Ramp-up” and “The Challenge.”  “The Ramp-up” will start Monday, January 2nd and last for two weeks.  “The Challenge” will begin on Monday, January 16th and end on Sunday, February 12th.

During the Ramp-up period, you will be provided with an information packet on the paleo diet, which will include articles, a food guide, recipes, and other sources of information.  We will also hold an information session on Saturday, January 7th at 11:00 at BrewCity CrossFit.  We will also encourage you to attend a presentation by Dr. William Davis, author of “Wheat Belly”, on Saturday, January 14th at 10:00 at CrossFit Milwaukee.  More information here.  On the final day before The Challenge begins, Sunday, January 15th, we will have a paleo pot-luck at the gym. 

We will also use the Ramp-up period to discuss the rules of The Challenge, take “before” pictures, and make sure everyone has obtained their diet journal. 

For The Challenge, all participants must keep a diet journal.  The journal must keep track of EVERYTHING the participant eats.  This includes beer, business lunches, date nights, your sister’s wedding dinner, and other “cheat days.”  Participants should also make note in their journals of any changes in feeling, performance, body composition or anything else they want to include during The Challenge.  All journals will be turned in at the end of each week. 

Each day of the week will be graded on a scale of 0-3.  The Challenge lasts only four weeks and you will see the most significant changes if you are STRICT, so the real goal is to score a “3” every day. 

            “3” is strict paleo according to the rules.  This means the participant eats only grass-fed beef, free-range chicken, fish, vegetables, fruits, nuts, seeds, roots.  The participant does not eat any grains, refined sugar, artificial sweeteners (diet soda and stuff like that), legumes, dairy products, processed foods.  We will provide you with enough information during the Ramp-up that you should be able to answer “is this paleo?” questions. 

            “2” is one SMALL cheat.  This means that the participant eats MOSTLY paleo, but added creamy salad dressing to their lunch greens, or ate some peanuts, or had a glass of wine at dinner. This is also the highest score a participant can get if he or she self-modifies The Challenge to “paleo + dairy” or some equivalent. 

            “1” is for no sugar and no grains, but otherwise not paleo.

            “zero” is for complete cheat day. 

One bonus point can be awarded each week for coming to BrewCity CrossFit for 3 WODs or more per week. 

Anyone who breaks 75 points will get a free BrewCity CrossFit t-shirt or hat. 

An overall male and female winner will be chosen when the Challenge has concluded.  Factors that will be considered in determining the winners are point score, before/after photos, performance improvements in the gym, and diet journal.  Winners will receive 1 month of free classes, a BrewCity CrossFit t-shirt or hat, 2 tickets to the Roller Derby, and a set of rockin set of abs.

Please let one of your BrewCity trainers know if you are interested in participating.

In the meantime, you can learn more about the paleo/primal diet here, here and here.