CrossFit Cape Cod Saturday 6/7/14

Congratulations Bill G. Winner Of The 4 Week Nutrition Challenge! Bill Lost 25lbs And Saw Dramatic Performance Gains! (Photobombers Andy Who Won Last Year and Chloe Who Just Naturally Looks Great!)

CrossFit Cape Cod

Workout Of The Day

A.

35 Strict Pull Ups For Time

9:00 Time Cap

B.

5 Rounds For Time

 10 Kettlebell Thrusters 1.5's/1's

10 Toes To Bar

Sprint 200m

Rest 1:00 

Final Day!!!

Post Results For The Final Day Of The Challenge And Your Final Results! If You Were Not Able To Do The Benchmark WOD Today, Please Do It Tomorrow. The Winner Will Be Announced On Friday!

Day 28 2nd to last day! 6/1/14

Post Results For Day 28 to the comments! 

Read:

Why am I still hungry on Paleo?

Are you going to continue eating this way after the challenge? let us know what you plan to do in the comments!

Day 27 5/31/14

There are only 2 days remaining in the challenge! Gather all your results and get ready to re-test on Monday!

The Tim Baldry Story

Day 26 5/30/14

Pre Packed Lunch Ideas

 

Post results to comments!

Day 25 5/29/14

Tips For Goal Setting

Post Results to The Comments!

Day 24 5/28/14

The challenge ends on Monday!

Get ready to retest the benchmark WOD, weigh out etc. and submit total scores!

Post results to comments.

Day 23! 5/27/14

Deep Dish Breakfast Pizza

Post Results To Comments!

Day 22! 5/26/14

Training For Fat Loss

Post results for day 22 to the comments!

Day 21 5/25/14

1 Week to go! Get ready to retest the benchmark WOD on Friday or Saturday. Keep track of your points, weigh out and record all after measurements at the end of the week!

Post Results to the comments!

Day 20 5/24/14

Watch The Live and Archived Events Of This Weekends Regional Competition and get Inspired!

Post Results For Day 20!

Day 19 5/23/14

"I Started at 500lbs"

Post results for day 19!

Day 18 5/22/14

DK's Weight Loss Journey 100lbs so far...

Post Results For Day 18!

Day 17 5/21/14

Losing 124 Lbs

Post Results For Day 17 To The Comments!

Day 16 5/20/14

On Twinkies Cigarettes and Reason

Post Results To Comments:)

Day 15 5/19/14 Starting Fresh For Week 3!!!

Watch the inspiring story; "Harvelicious Gets Ambitious."

Post Results For Day 15 To The Comments

Day 14 End of Week 2!!! 5/18/14

Nutrition is the foundation for all of your athletic goals. The better our food is the better our bodies are. The reverse is also true.

Post results for day 14 to the comments!

Day 13 5/17/14

 

How Food Companies Court Nutrition Educators With Junk Food

Post Results For Day 13 To The Comments!

Day 12 5/16/14

Find motivation in the high level CrossFit competition taking place in 5 locations around the world this weekend. The archives and live events can be found here.http://games.crossfit.com/

Post Results for Friday To The Comments!

Day 11 5/15/14

Check out this brief video on Neuroplasticity. The science of how it is possible to change our mind. If we change our minds, we change our actions and/or habits. If we change our minds, and thought patterns, causing change in our actions and habits, over time we can change anything about our self we choose to change.

Post today's results to comments.

Day 10 5/14/14

A New Study Shows That We Naturally Crave Sweet and Salty High Calorie Foods At Night.

         The Main Point: 

“Our study suggests that because of the internal circadian regulation of appetite, we have a natural tendency to skip breakfast in favor of larger meals in the evening. This pattern of food intake across the day is exactly what Sumo wrestlers do to gain weight.” Read The Article In Full

Here

The Lesson:

The cards are stacked against you but you can win with the hand you are dealt. If you play it right. Eat despite having a small appetite early in the day. By doing so hopefully you will have eaten enough calories through the day to be satisfied with a normal sized dinner. You'll likely sleep better as well which will help you maintain a healthy body weight.

Let us know how it went on Day 10 in the comments!

Day 9 5/13/14

Post Results For Day 9 To The Comments. 

So Far The Feedback From Participants In The Challenge Is Highly Positive. We would like To Maximize Your Results And Experience. Please e-mail crossfitcapecod@gmail.com If You Would Like To Make Suggestions On How We Can Help You Further. Or Feel Free To Post To The Comments.

10 Natural Ways To Reduce Inflammation

Day 8 5/12/14

Post results from Day 8 to the comments!

14 Sweet Facts About Sugar Infographic

Day 7 5/11/14

Sugar Withdrawal

Respond to cravings with physical activity. Exercise releases endorphins in the body, which help to counteract the highs and lows associated with sugar withdrawal symptoms. If you're experiencing headaches or nausea because of sugar withdrawal, hitting the WOD or doing something physical may help to boost your energy and eliminate your symptoms through increased oxygenation to the body.

Post Results For Day 7 to the comments.

Day 6 5/10/14

Does Alcohol Prevent Weight Loss?

Drinking And Training

Sunday marks the end on 1 week! How is your resolve to commit to 3 more weeks?

Post Nutrition To The Comments.

Day 5 5/9/14

How To Combat Sugar Cravings

Try working in some fruit (preferably a low glycemic option like berries) with each meal. Additionally, use spices like cinnamon, coriander or nutmeg as well as splashes of lemon, lime or pomegranate juices to add naturally sweet flavor to your foods. Additionally, cinnamon, nuts and a chromium picolinate supplement all help stabilize blood sugar, which can help keep those dip-related cravings at bay.
Read The Full Article Here

Post Results From Friday To The Comments! It's only been 5 Days, now the work begins. Who will go all 4 weeks?

Day 4 5/8/14

Shepherds Pie 

42 Blocks Protein 

42 Blocks Fat

21 Blocks Carb

For the "Potatoes"

20 cups chopped Cauliflower- 10 Block C

5 cloves garlic

2 cups chicken stock

salt and pepper

2 TBS plus 2 tsp of grass fed butter- 24 Block F

Filling

2 TBS olive oil- 18 Blocks F

2 cups diced onions- 3 Blocks C

1 cup diced celery- 1/2 Block C

1 1/2 cups diced carrots- 3 Blocks C

1/4 cup plus 2 TBS tomato paste 3 Blocks C

1/2 cup chestnut flour 4 blocks C

1/2 cup chicken stock

4 pounds of ground meat. I used 1/2 dark, 1/2 white turkey breast fresh ground from Whole Foods. 42 Blocks P

Combine cauliflower, chicken stock and a generous amount of salt in a big pot. Cook on low stirring often to make sure it doesn't burn. When it is soft and very tender drain in a colander for a few minutes to make sure all the extra water and moisture drains out. While draining add butter and diced garlic to pot. As soon as the garlic starts to cook remove from heat. Puree garlic butter and cauliflower in batches until it is thick and creamy.

Once the cauliflower starts cooking get a big dutch oven smoking hot. Add oil. Once hot add onions, celery, salt and pepper. Cook on medium stirring often until the veggies turn soft. Add carrots. Continue cooking for 3 minutes or until the carrots start to soften. Add burger and salt and pepper. Keep breaking up the meat as it cooks so it doesn't taste like boiled meat. When it is about 75 percent cooked add the tomato paste, chestnut flour, and chicken stock. Stir until cooked and a thick gravy has formed. Salt and pepper to taste.

Divide meat between 2 large casserole dishes. Top it off with your Cauliflower potatoes. Bake at 350 for 30 minutes or until hot and bubbly.

How you are feeling, hungry, tired, cranky? Satisfied, energetic and happy? Tell us in the comments! 

Day 3 5/7/14

How can I drink all this water?

Remember to count all the fluids you are consuming toward your daily ounces. Seltzer water, unsweetened tea and iced tea, almond milk, post WOD coconut water, unsweetened coconut milk, and water or seltzer with lemon or lime are all contributing toward your daily goal to stay well hydrated. All are easily accessible or can be made rather quickly at home. Having this array of options also helps to avoid getting tired of just plain water. 

How was day 3? Tell us in the comments!

May 6th Day 2

Recipe Blogs

NomNom Paleo

PaleOMG

Stupid Easy Paleo

Everyday Paleo

The Paleo Mom (Coach Traci's Favorite!)

Tips: when using these sites, look for simple recipes. Also, try to avoid making the deserts for at least this first week, let your body get used to eating real food. If you have questions post them in the comments, there are some different iterations of what is paleo and what is not, most times we can reach a consensus and keep you moving toward your goals.

Tips: avoid bars as part of your day. have some fruit and nuts instead of lara bars. 

Post workout try having some carb and protein within 45 minutes. This is a good time for the sweet potato & applesauce with chicken or even faster is my favorite, coconut water and a scoop of protein. Fat is not needed during the post workout meal.  

How did you do on day 2? Lets hear it in the comments!

May 5th Day 1

Overview

Points
1 Point for staying on track with the food, and entering what you eat for the day here in the comments.

1 Point For Hydration. Drink 1/2 your body weight in fluid oz. each day. (A 140lb person drinks 70 fluid oz. per day.) 

It is of course highly encouraged that you continue in a good routine of doing WODs on a regular basis, keeping up regular mobility and striving for 8+ hours of sleep at night, but the points for the challenge are centered around the food and hydration only. 

For the next 4 weeks use this blogs comments section to enter what you eat for the day. This is an opportunity to receive instant feedback from coaches and other knowledgeable members. Lets keep it friendly and honest. 

The cost is $30.00. We prefer to apply it to your regularly scheduled monthly payment. This is easier for us to tell who officially signed up and is eligible to win.

To Win.

There are 4 facets to winning. 

1. Following the nutrition and hydration and enter what you are eating on a daily basis. 

2. Take before and after pictures.

3. Take measurements of your waist just below the belly button, the circumference of your upper leg and upper arm, and your hips with the feet together. Try to measure at the largest points, and make sure you know exactly where you need to remeasure. 

4. Even though we are not counting your WOD points we are going to do some benchmark test and retest. It will also be helpful to note any prs you get along the way. 

The winner gets $200.00 cash money.

Ask all the questions you need to in the comments. Lets make this nutrition challenge a great success by using this site to the fullest! We wish you all the best over the next 4 weeks, we will be with you every step of the way!