Our Summer Crossfit Challenge starts in the morning. We have been weighted and measured… basically here is what our next month will involve.
We will follow a Paleo approach to nutrition focusing on large amounts of vegetables with as much variety as possible, lean sources of nutrient rich animal protein, and healthy fats.
We will avoid grains and grain like substances, pastas and sugars (refined AND unrefined). We will also throw out beans for the time being. Maintaing a Paleo routine for the next month will allow you to, at the very least, reset your system. You will then be able to reintroduce those missing foods which will give you a better sense of how you operate with and without them.
Vegetables
The most vegetables possible during your day is the goal. We prefer a foundation or a bed of leafy green veggies, but, if you maintain variety, you are free to incorporate whatever colors you would like! Starchier vegetables will be considered a treat that should not be consumed daily. So sweet potatoes, summer squashes and other similar foods should be used sparingly (once or twice a week).
Vegetables are not always available for our meals, especially with breakfast. If you find yourself missing veggies at one of you meals, do not fret. Simply double up at the next meal or incorporate that missing serving over the next two.
EDIT: To be more specific about sweet potatoes: you will only consume these post-workout. Simply, you must get a worthy workout in. If you make it into the gym for class you can assume you’ve done enough. And if you don’t have the chance but you get something in on your own, treat yourself as well.
These carb sources are great for aiding in recovery!
Protein
During this challenge the goal is to have a palm sized (this is the starting point) piece of meat with each meal. For those that are more comfortable with meat, you simply need to have what you would consider to be one serving of protein with each meal.
During this challenge we will adhere to a 90/10 lean to fat ratio with our meat. This will prevent us from consuming too much fat from commercially raised animals. Lean sources of protein include turkey, chicken, lamb and beef.
Also, EGGS ARE GOOD TO GO! And be sure to eat the yolks!
Fat
We will be utilizing fat as our energy source so please do not avoid it. Without fail a number of y’all will report dragging during the middle of your day. FAT DOES NOT MAKE YOU FAT! Stick to plant based fats. Cold pressed oils like coconut and olive oils are ideal while avocados, almond butter and mixed nuts are all excellent as well.
Meals and Snacks
You must eat when you are hungry, and you must be full when you are finished. This should be music to your ears! You are not to be hungry EVER! If you are hungry you are wrong!
Snacks are so important during these challenges. Finding a rhythm with meals usually does not take very long. But snacks can conquer everyone. You must find foods that you enjoy and that pack and carry easily. Boiled eggs, carrots and almond butter and mixed nuts are my favorite. Ideally you would have a fat source because that will keep you satisfied longer. Beef jerky is also an option (be careful with all of the extra stuff often included though).
Cheat Night
The Johnsons 