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Summer Nutrition and Performance Challenge.


Summer Nutrition and Performance Challenge.

WHAT: 6 week nutrition and performance challenge.

WHEN:  Saturday, June 6th through Saturday July, 18th.

WHY:  To be better at life … and win $$$$!

HOW:  Establish baseline data, follow strict dietary parameters, and then evaluate the impact of the challenge by reassessing data.


It’s time to decide to take this ‘life’ thing a little more seriously so that you don’t have to take it so seriously later down the line.

This is our 2nd challenge this year and in our first challenge we went into details of how important it was to removing the less desirable elements from your daily diet . We talked about how important it was to get a solid understanding of portion awareness and create *macro-nutrient*ratios most conducive to achieving the goals of the performance athlete.

*Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts. There are three macronutrients:

  • Carbohydrate
  • Protein
  • Fat

We get asked all the time “how do I look like that girl or that guy” and as much as I would love to say just do CrossFit and workout hard the truth is that the most important piece of performing at a high level and living a long healthy life is our nutrition, but it’s something that we all neglect.  Want to see  your performance, your health, your general sense of well being and your body composition reacts to eating what nature intended for you to eat, at the right amounts and in the right proportions, this challenge is for you . To some extent, we’ll be recommending the paleo diet, but we’re not going to give this a name, because ‘diets’ have an end point: you’re either on a diet, or off a diet and that is NOT what your goal should be. Your goal should  simply be to find out what supports your work and recovery and does not support illness or the accumulation of body fat.

Paige... The food you eat

Eat to Perform. Everyday.

We want to learn to eat, not diet.

Eat in a way that on every level promotes health and not disease. Promotes better recovery, better sleep, a profoundly stronger immune system and to bring out the elite athlete in all of us: a lifestyle of eating great flavors that promote a stronger, faster athlete with increased endurance and a simply better you.


Ready to change your life for the better?  Here’s what you need to do:

1. e-mail, and pay the sign up fee $50 per partner($100 total). Include team name. (teams of 2) 

2. Recommended. Take 3 photos of yourself:  front, back, and right side (profile).

Men: Shorts, no shirt. Think, ‘could I swim in these without becoming a sea anchor?’. You get the point. Ladies: Sports bra and shorts.
Both genders, think ‘high speed, no drag’ when it comes to the clothing choices and be sure to put those clothes away in a safe place: you will want them for the ‘after shots’ and yes, they should be EXACTLY the same clothes, same lighting, same room.

3. Take Measurements.

This is an important baseline.  If you have a friend/coach who can help you measure, it might be easier. Here’s what we need:

  1. Neck at Adam’s apple for men, neck at mid point for women.
  2. Circumference of chest at nipple height.
  3. Waist at belly button.
  4. Hips at widest point. That certainly includes your glutes.
  5. Right Thigh, six inches above the top of the knee cap.
  6. Right Calf at widest point.
  7. Right Forearm at widest point.
  8. Right Wrist where you wear your watch.
  9. Right Bicep equal distance between elbow and top of shoulder.

4. Participate in the baseline workouts, Saturday June, 6th

There will be a total of 4 different workouts that we will be testing. 1rm Back squat( most of you are doing today). Coach B will be programing one of the  endurance test before June 6th, so you will have 2 of the 4 done before June 6th. Saturday June 6th at 8 am we will have our kick off and perform the other two workouts.   Don’t sandbag any of them or……. we will get Big Rich to take care of you:), If you miss a day, you can make it up in our open gym sessions on Thursday.


Now that you know the rules, what’s the reward?  Besides improved health and fitness… MONEY!

  • 1st place team $400
  • 2nd place team $200
  • 3rd place team $100

How do I win?

Winning is based on.  Total body fat % loss as a team  (as reflected in body measurements), and improvement in fitness (as measured by our testing wods).   .

Let’s Do This!

So what do you say?  Are you ready to make a positive change in your life?

Make sure you do the following:

* Sign up by Close of Business Wednesday June 3rd.

Read put these in your shopping cart. 

Read the tips for a successful nutrition.  

* Mark your calendar for our end of challenge party — Saturday July  18th.  This is when we we will all celebrate and announce the winners!

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