Each team will consist of a 5 member team with a rotating captain each week in charge of tracking team members

points. Points will accrue for the following:

3 3 2 Difference Difference
-0.25

Scoring All point totals must be emailed to your team captain by Friday night. You will rotate your team Capitan each week. The winning team for the get your 4th workout in go ahead and put it on your Score Sheet. You better be here or lose an extra point. Weights and Measurements

All weights and measurements and pictures must be completed by 7/27/09. Plan on coming in early to get it done. We all use the
You must be photographed before July 26th and measured. Be prepared to strip down:) You will be photographed for your BEFORE pictures. Please wear a SPORTS BRA / BATHING SUIT (women) / NO SHIRT (men) and SHORTS / BATHING SUIT. No one will see your photos. Da Prize TEAM WINNER WITH THE MOST POINTS (Each member will get 30.00 American Express Cheques) MOST STUNNING PHYSICAL TRANSFORMATION (30 and under) -- 75.00 American Express Cheque MOST STUNNING PHYSICAL TRANSFORMATION (31 and over) -- 75.00 American Express Cheque

MOST OUTSTANDING IMPROVEMENT IN OVERALL STRENGTH AND PERFORMANCE. A 75.00 American Express Cheque (XXX will be our bench About Booze All of these programs completely eliminate alcohol. We understand that this might not be practical or desirable for all of you. If you want to drink, we recommend deciding on a certain number of allowed drinks per week, and writing that down in your comment Challenge Month Paleo+Zone: Go 100% Paleo using correct Zone proportions. Calculate your Zone prescription and weigh and measure everything to make sure youre in the Zone for the entire challenge. This is by far the most difficult diet program to implement. Even the most Aboutyou Cooking: When make Stone Age recipes with modern foods, remember you want to insure that all of the ingredients are free of (1) grains, (2) legumes including peanuts, beans, peas, soybeans, tofu, soy milk and flour, (3) dairy products, (4) salt, (5) yeast including baked

Anything I am missing email me!

Each team will consist of a 5 member team with a rotating captain each week in charge of tracking team members points.

Points will accrue for the following: Each Day of Eating Strict (All Blocks must be consumed) For Each CrossFit Workout that you Complete (Max 12pts) Sleeping 8 hours per Night (If you go to bed at 10pm the alarm is set for 6am. % Fat Loss measured at the beginning and end of the competition. No points during % Muscle Gain -- measured at the beginning and end of the competition. No points during For every alcoholic drink. (1 beer, 1 glass wine, 1 mixed drink etc. Standard sizes)

All point totals must be emailed to your team captain by Friday night. You will rotate your team Capitan each week. The winning team for the week will be posted Sat get your 4th workout in go ahead and put it on your Score Sheet. You better be here or lose an extra point.

Weights and Measurements

All weights and measurements and pictures must be completed by 7/27/09. Plan on coming in early to get it done. We all use the same scale!

You must be photographed before July 26th and measured. Be prepared to strip down:) You will be photographed for your BEFORE pictures. Please wear a SPORTS BRA / BATHING SUIT (women) / NO SHIRT (men) and SHORTS / BATHING SUIT. No one will see your photos.

TEAM WINNER WITH THE MOST POINTS (Each member will get 30.00 American Express Cheques)

MOST STUNNING PHYSICAL TRANSFORMATION (30 and under) -- 75.00 American Express Cheque

MOST STUNNING PHYSICAL TRANSFORMATION (31 and over) -- 75.00 American Express Cheque

MOST OUTSTANDING IMPROVEMENT IN OVERALL STRENGTH AND PERFORMANCE. A 75.00 American Express Cheque (XXX will be our benchmark and will be comple

All of these programs completely eliminate alcohol. We understand that this might not be practical or desirable for all of you. f you want to drink, we recommend deciding on a certain number of allowed drinks per week, and writing that down in your comment

Paleo+Zone: Go 100% Paleo using correct Zone proportions. Calculate your Zone prescription and weigh and measure everything to make sure youre in the Zone for the entire challenge. This is by far the most difficult diet program to implement. Even the most

When you make Stone Age recipes with modern foods, remember you want to insure that all of the ingredients are free of (1) grains, (2) legumes including peanuts, beans, peas, soybeans, tofu, soy milk and flour, (3) dairy products, (4) salt, (5) yeast including baked

Anything I am missing email me!

points.

k. The winning team for the week will be posted Saturday and will get a Cheat day on Sunday. The losing team gets 1. If you intend to workout Saturday to

et it done. We all use the same scale!

or your BEFORE pictures. ll see your photos.

que (XXX will be our benchmark and will be completed before or on July 27th, 2009.)

all of you. wn in your comment

sure everything t. Even the most

free of (1) grains, ast including baked

gets 1. If you intend to workout Saturday to

General Block Guide

Calculate Your Blocks Body Weight Body Fat % Exercise Multiplier* Blocks 167 40% 0.8

CrossFit Default for 3 WODS/Wk = .7 Use .8 for 4 WODS/wk

12

Here is an example of how it is calculated Present Weight =------------------------------------------------ 150 lbs Estimate BF %-----------------------------------------------------25% (Fat %) X (Present Weight) = (Fat Weight)-----------------(10%)X(175) = 17.5lbs (Present Weight) - (Fat Weight) = (LBM)-------------------157.5lbs Activity Level (0.7 = CF default for 3 WODs/wk)----------0.7 (Activity Level) X (LBM) = (Daily Protein grams)----------110.25 (Daily Protein) / 7 = (Blocks Per Day - round to nearest whole #)----16

Breakfast 2 3 3 4 4 5 5 4 5 5 5

Lunch 2 3 3 4 4 5 5 4 5 5 5

Snack 2 1 2 1 2 1 2 4 3 4 5

Dinner 2 3 3 4 4 5 5 4 5 5 5

Snack 2 1 2 1 2 1 2 4 3 4 5

fault for 3 WODS/Wk = .7 Use .8 for 4 WODS/wk All Measurements done at CFS!
8.4 5

Total Daily Blocks 10 11 13 14 16 17 19 20 21 23 25

Body Type Small Female Medium Female Large Female Athletic well-muscled Female Small Male Medium Male Large Male Extra Large Male Hard-gainer Large Hard-gainer Athletic well-muscled Male

Steven's Paleo Tracker

Date Breakfast Snack Lunch Snack Dinner Total Date Breakfast Snack Lunch Snack Dinner Total Date Breakfast Snack Lunch Snack Dinner Total Date Breakfast Snack Lunch Snack Dinner Total Date Breakfast Snack Lunch Snack Dinner Total Date Breakfast Snack Lunch Snack Dinner Total Date Breakfast Snack Lunch Snack Dinner Total Time

Time

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Time

Time

Time

Steven's Paleo Tracker

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8 Hours Sleep Ideal Sleep

Did you do the WOD? WOD? / RX?

Time of your WOD WOD Time

Sleep

WOD? / RX?

WOD Time

Sleep

WOD? / RX?

WOD Time

Sleep

WOD? / RX?

WOD Time

Sleep

WOD? / RX?

WOD Time

Sleep

WOD? / RX?

WOD Time

Sleep

WOD? / RX?

WOD Time

Sleep

WOD? / RX?

WOD Time

Sleep

WOD? / RX?

WOD Time

Sleep

WOD? / RX?

WOD Time

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WOD? / RX?

WOD Time

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WOD Time

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Sleep

WOD? / RX?

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WOD Time

Total Blocks/Day: Breakfast Sun, _______ Food Description Protein Carb Fat Total Mon, ________ Food Description Protein Carb Fat Tues, _______ Food Description Protein Carb Fat Wed, _______ Food Description Protein Carb Fat Thurs, _______ Food Description Protein Carb Fat 0 0 0 0 Snack Lunch Snack

Day/Date: 8/2 Food Description Protein Carb Fat Day/Date: Food Description Protein Carb Fat

Dinner

Extras

Total WOD 8hrs Sleep Blocks

Notes

Insert number of blocks

1
Grains/Breads bagel barley biscuit baked potato bread crumbs bread bread stick buckwheat bulgur wheat cereal corn bread cornstarch croissant crouton donut english muffin flour granola grits muffins noodles instant oatmeal pasta, cooked pancake pita bread popcorn rice rice cakes roll (ham/hotdog) taco shell tortilla (corn) tortilla (flour) waffle Amount 0.25 ea 1 tbsp 0.25 ea 0.33 cup 0.5 oz 0.5 slice 1 ea 0.5 oz 0.5 oz 0.5 oz 1 sq in 4 tsp 0.25 ea 0.2 oz 0.25 ea 0.25 ea 1.5 tsp 0.5 oz 0.33 cup 0.25 ea 0.25 cup 0.5 pkt 0.25 cup 0.5 (4 in) 0.25 ea 2 cup 3 tbsp 1 ea 0.25 ea 1 ea 1 (6 in) 0.5 (6 in) 0.5 ea

Unfavorable Carbohydrates Vegetables Amount acorn squash 0.375 cup baked beans 0.125 cup beets 0.5 cup butternut squash 0.33 cup cooked carrots 0.5 cup french fries 5 ea lima beans 0.25 cup peas 0.33 cup pinto beans 0.25 cup potato, boiled 0.33 cup potato, mashed 0.2 cup refried beans 0.25 cup s. potato, baked 0.33 (5 in) s. potato, mashed 0.2 cup Fruit Amount banana 0.33 (9in) cranberries 0.25 cup cranberry sauce 4 tsp dates 2 ea figs 0.75 ea guava 0.5 cup kumquat 3 ea mango 0.33 cup papaya 0.66 cup prunes 2 ea raisins 1 tbsp Fruit Juice Amount apple juice 0.33 cup cranberry juice 0.25 cup fruit punch 0.25 cup grape juice 0.25 cup grapefruit juice 0.375 cup lemon juice 0.33 cup orange juice 0.375 cup pineapple juice 0.25 cup tomato juice 0.75 cup

Condiments BBQ sauce ketchup cocktail sauce honey jelly/jam plum sauce molasses relish steak sauce brown sugar granulated sugar confectioners sugar maple syrup teriyaki sauce Alcohol beer liquor wine Snacks chocolate bar corn chips graham cracker ice cream potato chips pretzels tortilla chips saltine crackers candy hard or soft

Amount 2 tbsp 2 tbsp 2 tbsp 0.5 tbsp 2 tsp 1.5 tbsp 2 tsp 4 tsp 2 tbsp 1.5 tsp 2 tsp 1 tbsp 2 tsp 1.5 tbsp Amount 8 oz 1 oz 4 oz Amount 0.5 oz 0.5 oz 1.5 ea 0.25 cup 0.5 cup 0.5 oz 0.5 oz 4 ea BAD BAD

blocks

Protein (cooked) chicken breast turkey breast ground turkey veal beef ground beef turkey bacon corned beef duck ham lamb ground lamb pork ground pork calamari talapia clams crabmeat flounder/sole lobster salmon scallops swordfish shrimp tuna steak canned tuna Whey protein powder (if you have too) whole egg egg whites soy burgers soy sausage soy cheese firm tofu soft tofu egg substitute cheese cottage cheese feta cheese ricotta cheese

Amount 4 4 6 4 4 6 4 4 6 4 4 6 4 6 6 6 6 6 6 6 6 6 4 6 4 4 28 4 8 2 8 4 8 12 1 4 1 6 8 oz oz oz oz oz oz oz oz oz oz oz oz oz oz oz oz oz oz oz oz oz oz oz oz oz oz grams large large patty links oz oz oz cup oz cup oz oz

Fat almonds avocado macadamia nuts olives peanuts walnuts olive oil tahini guacamole sesame oil sunflower seeds pistachio (kernel) canola oil cashews vegetable oil mayonnaise mayo light peanut butter peanut oil bacon bits butter half and half cream, light cream cheese sour cream tartar sauce lard veg shortening

Amount 12 ea 4 tbsp 4 ea 20 ea 24 ea 2 ea 1.32 tsp 1.32 tsp 2 tbsp 1.32 tsp 1 tsp 24 ea 1.32 tsp 12 ea 1.32 tsp 1.32 tsp 4 tsp 2 tsp 1.32 tsp 6 tsp 1.32 tsp 4 tbsp 2 tsp 4 tsp 4 tsp 2 tsp 1.32 tsp 1.32 tsp

Zone Approved, but NOT Paleo Approved! DON'T EAT ANYTHING IN YELLOW!

Carbohydrate (raw) alfalfa sprouts broccoli cabbage cauliflower celery cucumber lettuce, iceburg lettuce, romaine mushrooms onions peppers radishes salsa snow peas spinach tomato apple apple sauce apricots blackberries cantalope cherries fruit cocktail blueberries grapes grapefruit honeydew kiwi lemon nectarine orange peach pear pineapple plum raspberries strawberries tangerine watermelon

Amount 30 cup 8 cup 9 cup 8 cup 8 cup 4 (9 in) 4 head 24 cup 12 cup 2.64 cup 5 cup 8 cup 2 cup 3 cup 16 cup 4 cup 2 ea 1.5 cup 12 small 2 cup 1 cup 28 ea 1.32 cup 2 cup 2 cup 2 ea 2 cup 4 ea 4 ea 2 ea 2 ea 4 ea 2 ea 2 cup 4 ea 2.64 cup 4 cup 4 ea 2 cup

Carbohydrate (cooked) artichoke asparagus green beans black beans broccoli brussel sprouts cabbage cauliflower chick peas (garbanzo beans) eggplant kidney beans leeks lentils onions saurkraut spaghetti squash spinach tomato sauce tomatoes yellow squash zucchini oatmeal dill pickles Combo Items* milk yogurt soybeans soymilk

Amount 4 small 48 spears 4 cup 1 cup 5 cup 3 cup 5.32 cup 5 cup 1 cup 6 cup 1 cup 4 cup 1 cup 2 cup 4 cup 7.98 cup 5.32 cup 2 cup 3 cup 5 cup 5.32 cup 1.32 cup 12 (3 in)
Amount

4 2 1 4

cup cup cup cup

*Note: combo items contain 1 block of protein & 1 block of carbohyrates

Try to stay away from tropical fruit. They have a high (glycemic) sugar index