This time we're running so lace up and get ready. Pick your poison - 5K, Half-Marathon, Marathon or Relay. To make it more fun, we are backing this challenge into the Duke City Marathon. The race is October 18th so there is plenty of time to train. Of course, you can always pick a different event or just run a 'personal race'!!
Download Half-Mara_5K_Walk-Run_Guide
Download Marathon_Training_Guide
Helpful Links:
Posted at 11:55 AM | Permalink | Comments (0) | TrackBack (0)
Here it is! CFABQ’s “Eat to Perform” Nutrition Challenge 2009 will begin May 18th!! It’s time to change your habits and get serious about what you are putting into your body. Why? Because it matters. You are a CrossFitter!! You want to post great times and push heavy weight. You want to feel strong, have lots of energy and enjoy your life. Diet plays a huge part in all of these endeavors. So spit out that mess you're eating and here we go…
First: Choose a Challenge Level
This is for beginners or for those of you who don’t want to get too radical. You will be ‘cleaning’ up your diet by eliminating processed foods, junk foods, and any empty calories.
- no white flour or white rice
- no added sugars
- no alcohol, caffeine, juice or sodas of any kind
- rely heavily on lean proteins, whole grains, veggies, fruits and healthy fats
- if you bake, use whole wheat flour and sweeten with agave nectar (same ratio as honey) and substitute applesauce for the oil
- water, water, water!!!
- eat several small meals (5-6) a day and NO SKIPPING MEALS!!!
Helpful Links: CleanEatingMagazine EatCleanDiet
This is for those of you who are already eating well and want to take it up a notch. You will be taking the Zone and ‘ramping it up’ by eliminating all grains and getting your carbs solely from fruits and veggies. (If this is your first time Zoning, stick to the basic Zone guidelines but make most of your choices from the ‘Best Choices’ lists and follow the guidelines for no alcohol, caffeine, juices or sodas of any kind.)
- no grains of any kind
- no added sugars
- no alcohol, caffeine, juices, or sodas of any kind
- water, water, water!!!
- eat several small meals (5-6) a day and NO SKIPPING MEALS!!!
- if you are highly active and already lean, increase your fat intake by double or triple your normal number of blocks
Level Three – ‘Paleo all the Way’
Want to go hard core? This is for you!! You will be following the Paleo Diet with modifications for athletes.
- only lean meats and some eggs
- no dairy at all
- no grains of any kind*
- no added sugars
- no alcohol, caffeine, juices or sodas of any kind
- water, water, water!!!
- eat several small meals (5-6) a day and NO SKIPPING MEALS!!!
*post-workout snacks and meals (snack 30 mins after, meal 2 within 1-2 hours after) should contain high-glycemic carbs such as sweet potatoes, bagels, rice, etc
Each Challenge Level comes with a choice of a 4 week or 6 week participation period. I suggest 6 weeks as that will give you more time to adjust and will help you to make lasting changes.
Next: Sign up with Brandy
Then: Have fun and follow the Rules
Yes, there are RULES!!
· During the first week of the Challenge, complete the two scheduled Benchmark WODs and record your times with Brandy
Follow the guidelines for your Level and ask Brandy if you have questions
· Fill in your log with details of your eating and your workouts
· NO WHINING!!!
· Fill in the ‘Comments’ section of your log. This is your chance to reflect on the week and think about where your eating is helping, hurting, etc AND to ask me questions
· Turn your log in to Brandy every Monday by email or at the front desk
· There are NO CHEAT DAYS!!
* exceptions will be made for VERY SPECIAL EVENTS such as a birthday (not your third cousin twice removed), anniversary or reunion (one night only) and you MUST mark this in your log
Scoring:
Every meal that meets your Level’s requirements 3 points
Every WOD you perform 2 points
Every additional activity (hiking, bike ride, etc) 1 point
Turning in your log each Monday 1 point
Filling in the ‘Comments’ section 2 points
Every time you cheat -1 point
Turning your log in late or incomplete -1 point
Working out less than 4 times in one week -1 point
WINNING!!!:
The participant with the highest score WINS!! Prizes to be announced during the first week of the Challenge.
FAQ
1. Portions on Paleo - with the Paleo Level, you do not need to measure or follow set amounts. You do want to make sure you have protein, carbs, and fat with each meal but you do not need to make sure the amounts are equal. So, stick with a palm size amount of protein, two softball size amounts of carbs, and a small amount of fat.
2. Yes, Zone bars and pre-made shakes count as processed foods and are therefore OFF LIMITS!!
3. If you must use protein powder, choose one that has less than 3g of carb and 1g of sugar.
4. I cannot emphasis the importance of the comment section enough!! This is where you reflect on how the diet is working for you - how do you feel? are you full? starving? energetic? dead tired? Fill it out!!
5. A great site for all of you!! This site is for a local CSA where you can order organic produce and other items to be delivered to your door. Check it out and don't forget to visit your neighborhood Farmer's Market.
LosPoblanosOrganics
Posted at 11:52 PM | Permalink | Comments (5) | TrackBack (0)
