CrossFit The Club Football

CrossFit The Club Football training starts February 6th.  We have two groups, ages 13-14 at 4:00pm and high school ages 15+ at 4:45pm.

Ogden Police Fundraiser Registration

2012 Clean Eating Challenge

When we look back on 2011, CFTC was all UPs and no DOWNs.  A lot of the same faces from it’s inception continued to drive on with unrelenting force.  Setting and achieving new goals, crushing WOD’s, and logging PR’s day after day.  New athletes joined every month adding to the growth of this CrossFit Family.  When competitions like CFTC Games, Fitness Elevated, or The Retro Games invited athletes to come out and unleash their inner CrossFit “Beast”, our athletes didn’t even hesitate to show up, shut up, and prove to the community what they were made of.  On the same note, the world now knows that CFTC is most definitely a strong competitor, as they watched our teams performance at the 2011 CrossFit Games Regionals.  Strong work all around!

 

2012 has arrived, and with it comes a NEW CHALLENGE.  CrossFit is about “forging elite fitness”.  That goes beyond the daily WOD.  You have to focus on all areas to improve and achieve your goals.  I think you all know where I’m going with this.  YES, I mean your diet too!  An athletes diet is the framework the fitness machine is built upon.  It provides fuel, giving it the strength and energy it needs to function at peak performance.  The important thing is to make sure it’s CLEAN fuel.  You wouldn’t put sugar in your cars gas tank would you?  Well your body should be treated the same.

 

So without further ado…  I present to you our 2012 CFTC Clean Eating Challenge!  It’s time we start this year off right.

 

The Challenge

This is a “Clean Eating Challenge”.  No processed sugars, legumes, or starches.  Try to stick with lean meats, seeds, nuts, vegetables, and some fruit.  We will have a journal available for download on our website for easy tracking of your daily meals.  This journal will be turned in from time to time throughout the challenge so be sure to keep up on ALL entries.  Before and after photos will be taken, as well as body measurements.  This is very important.  One of the main reasons is to help you ignore those numbers on the scale.  Ever heard the term “Numbers don’t lie”?  Well they do.  A better term is “A picture says a thousand words”.

Clean eating challenge 45 day challenge

Dates:  Jan 16th-Feb 29th
Entry Fee: $50 will get back $25, if you comply to all the rules.  There will be no quitters here!

This is not a weight loss competition.  This challenge is a way to better health and a longer happier life.

Before and After Photos-  Front and Back View emailed to me at crossfittheclub@hotmail.com or a hard copy.
Measurements: Body weight, bicep, waist, hip and thigh measurements and body fat.  We will be doing the measurements on Jan 10th at 8:00am, 11am and 7:15pm.  Jan 11th at 8:00am, 11:00am and 7:15pm.  If any of these times don’t work for you, arrangements can be made with me for another time.

Performance: will be a WOD of my choice, you’ll never know so go hard everyday.

Daily Requirements:
1.  Eat Real Food.
2.  Maintain a food log
3.  Record you daily scores on the Paleo Board
Scoring:
You will be required to keep track of your eating on the Paleo board.  Click Here For Paleo Journal Download.  From this log you will give yourself a score based on your compliance with the Paleo Diet.

Four Points: You are a hunter-gatherer.  You eat nothing but meat, veggies, some fruit, nuts and seeds.

Three  Points: One time during the day, you had a little something that wasn’t paleo, but wasn’t horrible.
Examples:  Dried Fruit, Most Condiments (bbq, soy sauce, ketchup, mayo, salad dressing), Peanuts, Whey Protein, Hummus, Cream in Coffee, etc…

Two Points: You slipped…but didn’t get hurt.  You had a small amount of “not real food”.  Maybe it was a fully Paleo day, but you couldn’t resist having a beer at the family BBQ, or you finished your kids mac ‘n cheese, but the rest of your day was solid.
Examples:  1 beer/glass of wine, dinner rolls, a handful of fries/chips, rice, etc…

One Point: Most of your day was Paleo, but there was one full meal that you fell off the wagon.
Examples:  Pasta, Pizza, more than one Soda/Juice/alcohol, bag of popcorn, etc…

Zero Points: You had a bad day and made more than one solid mistake.
Examples:  You had a couple slices of pizza and beer.

BONUS POINTS:
1.  You get one extra bonus point for everyday you participate in a CrossFit workout at CFTC.   We believe rewarding people for being at CFTC will serve two purposes.  First the more you are at the CrossFit the more support and exposure you will have during the Paleo Challenge.  Being around others that are going through the same experiences you are will enhance your chances of success.  Second, the benefits of Paleo are magnified when combines with training program that combines constantly varied, high intensity, functional movements.  Train Hard.  Eat Clean.  Live Life.

2.  You can get an additional bonus point for every night you sleep more than eight hours.  Proper sleep has been associated with everything from faster recovery, better mental focus, to more HGH production.  We believe this is one of the greatest factors in improved health and want to reward those that are getting their sleep.

3. And yet another bonus point for taking 3 grams of fish oil. Fish oil is a significant source of the Omega-3 fatty acids DHA and EPA. These fatty acids improve blood flow and reduce inflammation. This enables an athlete to train harder and recover faster.

The Winner
At the end of the challenge the top five performers will be selected based on :
Measurement Improvements: weight, measurements and

Performance gains

First place wins a prize pack of Cash and more!!!
Sample Day

Example menu:
Paleo Breakfasts:
veggie omelet
fruit and nuts
steak and salsa
Left over dinner

Paleo Snacks:
Almond butter
Nuts
Fruit
Paleo bars
Jerky – watch the ingredients, most have soy or wheat
Deli meat

Paleo Lunch:
Salad with meat, watch the dressing
Steak and guacamole
Grilled chicken with mixed veggies

Paleo Dinner:
Fish, steak or chicken veggies

You will be allowed to take a good quality protein supplement:
In a study conducted on the united states marines during basic training, a post exercise protein supplement was compared to a non protein containing supplement.  At the end of the 54 day trail researchers reported that recruits ingesting a protein supplement had an average of 33% fewer total medical visits, including 28% less visits due to bacterial or viral infections, 37% less orthopedic related visits and 83% less visits due to heat exhaustion.  In addition post exercise muscle soreness was significantly reduced in subjects ingesting protein when compared to other control groups. The National Strength and Conditioning Association recommends athletes ingest between 1.5 to 2.0 g/kg of body weight of protein on a daily basis.  The timing of the liquid protein intake is also important consideration, athletes should attempt to ingest a high quality proteins in liquid form as soon as possible following training.

Watch out for:
Sneaky non-paleo foods:  Corn, Potatoes, Milk, Yogurt, Cheese and all Dairy, Peanuts, Beans and all Soy products.