CrossFit DTW's Summer Paleo Challenge 2014

06/19/2014 16:08

Overview

In order to complete the Challenge and qualify for prizes, you must complete all the requirements of this six (6) week long Challenge as set forth in these Official Rules. These requirements include completing six (6) WODS, dietary compliance, taking before and after body measurements, making and tracking goals, trying new recipes, and submitting a video and written experience.

Deadlines

Deadlines will be strictly enforced by the Challenge Team and in order to keep the Challenge fair and equitable for all Participants, special exceptions will not be made for issues involving missed deadlines. 
The Challenge Team reserves the right to extend Challenge deadlines as long as the changes are universally applied and communicated to all Participants and Affiliates. The Challenge Team shall not accelerate or in any way change Challenge deadlines to earlier dates. Deadline extensions shall be made in the sole and absolute discretion of the Challenge Team when determined that it is beneficial to the success of the Challenge as a whole.

Workouts 

Each of the 6 workouts during the course of the Challenge will be judged by one of the employees at CrossFit DTW.  The workouts will be performed throughout the whole week, with one workout given each week.  If scheduling/travelling issues occur, a video submission must be sent to CrossFit DTW for judging before the end of the week (by Saturday of the following week. For example: Week 1’s WOD must be submitted by Saturday starting Week 2 (June 28th).  Video submissions will be submitted via a link to a service like YouTube, VIMEO, or similar video hosting service. The videos cannot be password protected (make them public).

See the Scoring section for more details. 

Body Measurements

During the Challenge a Participant will have a series of 5 Areas of Body Measurements taken and validated by a CrossFit DTW employee. These measurements will be taken both at the beginning and end of the Challenge. All Body Measurements are to be taken in inches to the Nearest 1/8th of an inch and must be recorded on the Challenge Platform. The Five areas of Body Measurements are:
Waist: Place the measuring tape about 1 cm above your belly button (at the narrowest part of your waist) to measure around your body. Exhale and measure before you inhale.
Hips: Place the measuring tape across the widest part of your hips/buttocks and measure all the way around while keeping the tape parallel to the floor.
Chest: Place the measuring tape just under your breasts/pecs and measure around the torso while keeping the tape parallel to the floor.
Thigh: Measure around the largest part of the thigh. Measure and record both legs
Upper arm: Measure around the largest part of each arm, above the elbow. Measure the same portion of the arm every time.

Dietary Compliance

During the Challenge Participants will be tracking their compliance to the Paleo Diet rules set forth in this Official Rules. Every Participant’s experience with the Paleo Diet is different and there are several foods, food items, and categories of food that are debated even within the Paleo community. For this Challenge, for tracking and earning points, the standards are set by the Official Rules of the Challenge. In addition to the rules and guidelines laid out in these Official Rules, there will also be features on the Challenge Platform designed to help Participants make thoughtful and educated decisions regarding their diet.

Submitting Diet Results: Participants will submit their dietary compliance to CrossFit DTW’s Trainers or email to the main email (crossfitdtw@gmail.com) before the following Tuesday of each week. You will mark “Cheat” or “Clean” for each of 6 time periods during the day. These time periods are Breakfast, Morning, Lunch, Afternoon, Dinner, and Evening. You will receive (+2) point for every “Clean” and be deducted (-3) points for every “Cheat”. Not submitting results for a specific week before the deadline will result in (0) points for the week. It is possible to go into the negative points for a day and for overall diet points. A general rule to define a time period is follows. Breakfast, Lunch, and Dinner can be considered the time of meal preparation, consumption, and clean up. The time periods of Morning, Afternoon, and Evening are defined by the times in between those primary meals.

You have three (3) full days to enter your diet compliance for a given week. For example, your diet scores for Week 1 (June 21st- June 27th) must be entered by the end of the Tuesday, July 1st business day.  

A “Cheat” is defined as eating or drinking any item or ingredient during the time period that is listed as a “Cheat” according the Rules and Guidelines in the “Diet Rules and Guidelines” section. A “Cheat: is also defined as eating or drinking any item or ingredient in a higher quantity in the “Moderation” category than is specifically allowed. Whether a Participant eats 6 items that are a Cheat or 1 small ingredient that is considered a Cheat, it only counts as one Cheat for the time period. You cannot receive more than one Cheat per time period. Cheat items are generally categorized as grains, starches, processed foods, sugar, artificial sweetener, juice, soda, alcohol, dairy, or anything you can’t pronounce. These guidelines are general statements; see Diet Rules and Guidelines for complete rules. 

A “Clean” is defined as a time period where no items on the Cheat list are consumed. 
Ignorance is not an excuse: it is the responsibility of the Participant to know and understand the Diet Rules and Guidelines. If Participant is uncertain about a specific item he/she should avoid it and ask for a ruling from the Sponsor’s Challenge Team through one of the provided Help Features on the Challenge Platform.

Dietary Rules and Guidelines

As a simple explanation we define a Paleo Diet as eating meat, nuts, veggies, seeds, some fruit, little starch, no sugar, and no dairy. While you are not judged on the following proportions, the Paleo recommended serving consists of 40% carbohydrate, 30% Protein, and 30% Fat.

The following chart outlines the primary categories of foods and ingredients that are Clean and encouraged, Clean in Moderation, or Cheats. These categories contain several examples of foods or ingredients that would fall under these categories. However, there may be other foods or ingredients that are not specifically listed which could still be considered Clean or Cheat based on it falling under one of the main categories.

During the Challenge you will be able to access our “Food Database” and search functionality to search for specific foods. This added resource will help you along your journey to a healthier you.

Encouraged (Clean)

Moderation (Clean)

Cheats

Lean Meats including:

Oils

Dairy Products

Poultry

Coconut Oil

All Processed Foods make with dairy products

Turkey

Olive Oil

Milk (Skim, Low-Fat, Whole)

Chicken Breast

Macadamia Oil

 

Pork Tenderloin

Avocado Oil

Cheese

Pork Chops

Butter

Cottage Cheese

Pork 

Butternut Squash

Non-fat dairy creamer

Steak

Acorn Squash

Half and Half

Ground Beef

Yam

Dairy Spreads

Beef

Sweet Potatoes

Cream

Chicken Thigh

Dried Fruit (No sugar added)

Cream Cheese

Chicken Leg

Coffee

Cool Whip

Chicken Wings

Tea- Unsweetened

Powdered Milk

Rack of Lamb

Bananas- Use sparingly if weight loss is the goal

Yogurt- Greek, Regular, Frozen

Shrimp

Mango- Use sparingly if weight loss is the goal

Iced Cream

Lobster (no butter sauce)

Baking soda

Pudding

Clams

Paleo Baked Goods

 

Salmon

Energy Drinks 

Sugary Drinks

Buffalo

Clarified Butter (Ghee) 

Soft Drinks (Soda, Pop)

Venison Steaks

 

Diet Soda

New York Strip

 

Fruit Juices

Lamb Chops

 

Fresh Squeezed Juice

Rabbit

 

Juice from Concentrate

Goat

 

Lemonade

Organ Meat

 

Any beverage with Sugar or fruit juice

Game Hen

 

 

Top Sirloin

Special Cases

Grains

Bacon, Uncured with no Nitrates

Zero Calorie Chewing Gum- 1 stick per day

Bread

Eggs

Lemon Juice used for flavoring or cooking (3 oz or less per day)

English Muffin

Chicken

Red Wine (one 6 OZ glass per night)

Toast

Duck

Bacon- if no nitrates or nitrites and nutrition label says "0" Grams of Sugar

Sandwiches

Goose

 

Triscuits

Ostrich

Natural Sweeteners

Wheat Thins

Vegetables

Stevia (1 Packet per day= 1 gram) OR

Crackers

Asparagus

1 total tablespoon total per day of any combination of the following sweeteners:

Oatmeal, oats

Avocado

Raw Agave 

Cream of Wheat

Artichoke hearts

Honey

Corn

Brussels sprouts

Unsweetened Cocoa Powder- 1 TBSP

Wheat

Carrots

Coconut Crystals

Wheat Flour

Spinach

 

All Purpose Flour

Celery

 

Rolls

Broccoli

 

Muffins

Zucchini

 

Noodles

Cabbage

 

Cookies

Peppers (All Kinds)

 

Cakes

Cauliflower

 

Doughnuts

Parsley

 

Pancakes (There are paleo substitutes available)

Eggplant

 

Waffles

Green Onions

 

Pastas

Tree Nuts

 

Spaghetti

Almonds

 

Lasagna

Cashews

 

Tortillas (Flour or corn)

Hazelnuts

 

Pizza

Pecans

 

Pita Bread

Pine Nuts

 

Flat Bread

Macadamia Nuts

 

Bagels

Walnuts

 

Legumes

Seeds

 

All Beans

Pumpkin Seeds

 

Black, Broad, Fava, Garbanzo, Kidney, Lima Beans

Sunflower Seeds

 

Mung, Adzuki, Navy, Red, White Beans

Flax Seeds

 

Green Beans

Fruit

 

String Beans

Apple

 

Peas

Avocado

 

Black Eyed Peas

Blackberries

 

Peanuts

Papaya

 

Peanut Butter

Peaches

 

Chickpeas

Plums

 

Snow peas

Lychee

 

Snap peas

Blueberries

 

Miso

Grapes

 

Lentils

Lemon

 

Lupins

Strawberries

 

Mesquite

Watermelon

 

Soybeans

Lime

 

All Soybean products and derivatives

Raspberries

 

Tofu

Cantaloupe

 

Fatty Meats

Tangerine

 

Fast-food Hamburgers

Figs

 

Fried Chicken

Oranges

 

Hot Dogs

Pineapple

 

SPAM

Guava

 

Starchy Vegetables

Other Berries

 

Starchy Tubers

Other 

 

Cassava Root

Herbs

 

Manioc

Spices

 

Potatoes and all Potato products

Coconut Flour

 

Tapioca pudding

Almond Flour

 

Alcohol

 

 

Beer

Supplements 

 

Liquor

Velvet Deer Antler (Powdered/Encapsulated Form) 

 

Port

 Fish Oil

 

White Wine

 Multi-Vitamins

 

Cider

 Amino Acids

 

Any other fermented beverage

 BCAA’s

 

 

 

 

Sweets

 

 

Sugar- Natural, raw, refined

 

 

Artificial Sugar

 

 

Molasses

 

 

Candy Bars

 

 

Candy 

 

 

Chewing Gum with Sugar

 

 

Chocolate

 

 

Dark Chocolate

 

 

Unsweetened Dark Chocolate

 

 

Any Chocolate product other than cocoa powder

 

 

Supplements

 

 

 

 

 

Supplements with Real or Artificial Sugar (See Protein Supplementation Exception)

 

 

Chewable Vitamins

 

Pay close attention to labels if you are buying prepackaged foods. Even some of the healthiest looking products can be tainted by added sugar, chemical preservatives, and artificial ingredients. 
Disclaimer: at any point prior to or during the Challenge the Sponsor’s Challenge Team reserves the right to make clarifications to the Official Rules already set forth. The Official Rules will not be changed, but specific foods or ingredients may be added to clarify broader categories of foods that are considered Cheats. 
Tips: Don’t think that just because you cheated once in the meal that you can just binge because you will only receive the same deduction in points. Your waistline at the end of the Challenge and the correlating points for it won't lie. A Cheat is a Cheat, but a small Cheat does less damage than a big one.

Bonus Points

Through the course of this 6 week Challenge you will have the option to do some additional tasks which will earn you Bonus Points. While these are not a required component to finishing the Challenge, they are critical components to your potential overall score and should be treated as essential components to your Challenge success and ability to win prizes.  These Bonus Components are all tracked and submitted on the Challenge Platform and include: making and tracking goals, trying new recipes, and submitting a video and written Challenge experience.

Goals: During the first two weeks of the Challenge Participants can make goals for themselves. Bonus points will be awarded for setting and tracking up to 3 goals for a total of 30 points. The goals don’t have to be achieved to earn the bonus points. They simply have to be attempted and tracked. Goals can be tracked at any time until the final deadline of the Challenge. In addition to the original 6 goals Participants may choose to add new goals throughout the Challenge.

Food Adventurer: During the course of the Challenge Participants can earn up to an additional 20 points for trying new recipes and posting the recipe at the gym. Participants can post as many new recipes as they like but only the first four (4) will be rewarded with 5 points each.

Experience: At the end of the Challenge participants have the opportunity to tell us about their experience and share it with others. Participants will earn twenty-five (25) points for an experience video and an additional five (5) points for a written experience. Video experiences will be submitted via a link to a service like YouTube, VIMEO, or similar video hosting service. The videos need to be at least 30 seconds long and cannot be password protected (make them public). In the video state your name, and tell us about your experience. For written experiences, you will enter the text in the form on your Challenge Platform and it must be at least 150 words. Experience Bonus Points are subject to review to ensure compliance to the Official Rules.

Supplements: Fish oil will be encourage to take throughout the diet for a total of thirty (30) points.  The supplement must be taken every day for each week to earn the five (5) points a week.  The Participant will record this on the given log sheets.

Scoring System

Overview

As a Participant your overall score will be calculated from a combination of Performance Points, Diet Points, Bonus Points, and Improvement Points (which includes Performance Improvement and Body Composition Improvement. Bonus Points include WOD Completion Points, Goals, Testimonials, and Food Adventurer. The overall individual champions will be the Participants that have the highest total score within each division.

Category

Points Possible

Performance

300

Diet Compliance

504

Improvement

300

Bonus

110

Total Points Possible

1214

 

Diet Compliance Points

The Challenge is 42 Days Long with a total of 504 Diet Compliance Points possible to be earned during the Challenge. For each day’s diet you will mark Clean or Cheat for six (6) time periods during the day. Each Clean is (+2) points while every Cheat is (-3) points. A perfect day is (+12) points. It is possible to go into the negative for a day, week, or even diet points overall. See Dietary Compliance in section 4 above for more specific Rules.

You have three (3) full days to enter your diet compliance for a given week. For example, your diet scores for Week 1 (June 21st- June 27th) must be entered by the end of the Tuesday, July 1st business day. 

Performance Points

During the Challenge you will be tested with 6 WODs. Your Performance Rank will be determined by your finishing time (score).  The details for scoring will be revealed at the end of week 2.

Body Composition Improvement

Body Composition improvement points are determined by comparing the total of your before and After Body Measurements. There are a potential 210 Points that can be earned for Body Composition Improvements. You will enter your Body Measurements.  The Challenge Platform will automatically calculate the difference in the measurements and create your Body Measurement Improvement. Your Body Measurement Improvement number will then be ranked against all Participants.  The bigger the Body Measurement Improvement, the higher the rank, and then the rankings will be grouped into percentiles. In the event that there is a tie in body composition change (the total number of inches lost) between two or more Participants, the following tie-breaker rules apply: Tie-Break- The Participant who had the greatest percentage change in body composition ranks higher. This is defined by the person who lost a greater percentage of inches compared to their total inches of the initial measurements. The following chart shows how points are awarded for the Body Measurement Improvement Rank:

Body Measurement Improvement Rank

Points Awarded

Rank 1st

300

2nd

285

3rd

270

4th

255

5th

240

Ect.

Ect.

 

Bonus Points

During the Challenge there are a potential of 110 points to be earned for a variety of criteria. The rules for each Bonus Point requirement are in Section 4. The following is a breakdown of how many points will be awarded for each Bonus Point requirement:

Bonus Point Title

Why

Points Awarded

Fish Oil Supplements

For Completing a whole week (7 days without break) taking the suggested amount of Fish Oil. 5 Points/week

30

Goals

Making and tracking  at least 6 Primary Goals

30

Experience

Uploading a video experience: 25 Points
Submitting a Written experience: 5 Points

30

Food Adventurer

Trying 5 brand new Paleo Recipes During the Challenge

20

Total Bonus Points Possible

 

110