This is not simply a weight loss challenge. It is for anyone looking to see positive changes in their performance, energy levels, body fat percentage, and biomarkers, amongst many other things. Below you will find the details.
This will be a six-week long, two part challenge. The first two weeks will focus on quality of food. Like Coach Glassman’s first sentence of Fitness in 100 words, we will be eating meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar. During the last four weeks, we will dial it in with the same quality food but with an added focus on quantity. To do this in the simplest, most user-friendly way, we will use the containers provided at your nutrition coaching session. The containers will control the amount of protein, vegetables, and starch at each meal. The number of meals will be determined by the athlete’s size and goals. This in company with your huge commitment to changing your fitness through CrossFit will be the catalyst for transformation.
PHASE 1
Quality (14 days)
Most people are nutrient deficient in more ways than one. By choosing nutrient dense foods, we can help to eliminate those deficiencies and help bring our bodies back to homeostasis. On this plan, you will be choosing your foods off of a list. This will ensure we are eating the right types of foods for sustained health and longevity. You will notice the absence of things like bacon, sausage, and other high fat meats. Just like many of the processed carbohydrates we avoid, these foods are often void of nutrients, yet very dense in calories.
Need Additional Help Staying on Track?
$99/MONTH
This will be a six-week long, two part challenge. The first two weeks will focus on quality of food. Like Coach Glassman’s first sentence of Fitness in 100 words, we will be eating meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar. During the last four weeks, we will dial it in with the same quality food but with an added focus on quantity. To do this in the simplest, most user-friendly way, we will use the containers provided at your nutrition coaching session. The containers will control the amount of protein, vegetables, and starch at each meal. The number of meals will be determined by the athlete’s size and goals. This in company with your huge commitment to changing your fitness through CrossFit will be the catalyst for transformation.
PHASE 1
Quality (14 days)
Most people are nutrient deficient in more ways than one. By choosing nutrient dense foods, we can help to eliminate those deficiencies and help bring our bodies back to homeostasis. On this plan, you will be choosing your foods off of a list. This will ensure we are eating the right types of foods for sustained health and longevity. You will notice the absence of things like bacon, sausage, and other high fat meats. Just like many of the processed carbohydrates we avoid, these foods are often void of nutrients, yet very dense in calories.
Need Additional Help Staying on Track?
$99/MONTH
- 2x One-on-One Nutrition Consultations
- Biometrics
- Goal Setting
- Ongoing Support
- Macro and On-Line Food tracking set-up and guidance
|
Protein
Chicken Breast Chicken Thighs Center Cut Pork Loin Fish 90/10 (or above) grass fed beef/bison Top Sirloin Top Round Tenderloin (beef/pork) 3 Eggs* = 1 portion Ground Turkey Breast (*90/10 or above) Turkey Tenderloin Turkey Breast *NO DELI MEATS |
Carbohydrates
Beets Yam Sweet Potato Butternut Squash Carrots Acorn Squash Plantains All Fruits |
Vegetables
Leafy Greens Broccoli Green Beans Cauliflower Peppers Onions Mushrooms Asparagus Zucchini Eggplant Cucumber Radishes Cabbage Tomato Brussel Sprouts |
Fat
Grass Fed Butter Olive Oil Coconut Oil Avocado Avocado oil Macadamia oil Homemade dressings (2 tbsp**) Olives Raw Almonds Raw Pecans Raw Walnuts Raw Macadamia Nuts Raw Nut Butter ** (No other ingredients and must be made with one of the above nuts) |
PHASE 2
Quality & Quantity (28 days)
To keep it simple, we will be utilizing a 3 compartment food container to help you measure out your meals for the day. The vegetables will fill the large compartment, and the protein and carbohydrates will each fit into one of the smaller compartments. Yes. Protein in the small side. We will be using a simple tablespoon from our home kitchen to round out the meal with a quality choice of fat from the list. Idea here is to get a starting point or a baseline on how much we are taking in without overcomplicating it.
How many meals per day? Lets keep it simple and look at your t-shirt size! If you aren’t sure where you fall, you can double check with us and we will make sure we have you on the right plan.
Quality & Quantity (28 days)
To keep it simple, we will be utilizing a 3 compartment food container to help you measure out your meals for the day. The vegetables will fill the large compartment, and the protein and carbohydrates will each fit into one of the smaller compartments. Yes. Protein in the small side. We will be using a simple tablespoon from our home kitchen to round out the meal with a quality choice of fat from the list. Idea here is to get a starting point or a baseline on how much we are taking in without overcomplicating it.
How many meals per day? Lets keep it simple and look at your t-shirt size! If you aren’t sure where you fall, you can double check with us and we will make sure we have you on the right plan.
Male # of Meals Female # of Meals
|
Small Medium Large X-Large/Extremely Active |
3 (Full) 4 5 5 (Full) |
Small Medium Large X-Large/ Extremely Active |
3 3 (Full) 4 4 (Full) |
Travel WODs
Bodyweight
1. 35 Burpees, 50 Sit-Ups, 35 Burpees
2. AMRAP 20: 5 Chest Slapping Pushups, 10 Sit-Ups, 15 Air Squats
3. 4 Rounds: .25m Treadmill Run, 50 Air Squats
4. Tabata – 8 rounds each of 20 seconds “On”, 10 seconds “Rest”:
Pushup, Air Squat, Sit-Ups, Burpees
5. AMRAP 15: 5 Strict Pull-Ups, 10 Jumping Lunges, 15 Sit-Ups
Dumbbells
1. 3 Rounds: .5 mile Treadmill Run, 20 Dumbbell Thrusters (30’s/20’s)
2. AMRAP 10: 7 Dumbbell Hang Clean and Jerks (40’s/30’s), 12 Burpees
3. AMRAP 20: 6 Strict Pull-Ups, 12 Dumbell Snatches (alternating), 18 Air Squats
4. “Dumbell DT” – 5 Rounds: 12 DL, 9 Hang Power Cleans, 6 Push Jerks (45’s/35’s)
5. 4 Rounds: .25 Treadmill Run, 20 Sit-Ups, 15 Dumbbell Hang Squat Cleans (35’s/25’s)
Frequently Asked Questions:
Should I supplement protein pre- or post workout?
This will be different based on your own personal goals. A protein shake is not required. However, it is important that you are getting adequate fuel throughout the day to speed recovery and restore your glycogen. As long as you are eating a meal within 1-2 hours pre and post workout, you don’t really need a protein shake. If weight loss is your goal, we recommend trying to stick to whole foods.
Amino Acids/Electrolytes?
Pre/intra/Post Workout Only
Creatine?
Go for it!
Protein Shakes?
Post workout (within 45 min)
Condiments?
Balsamic vinegar (must be the only ingredient), red wine vinegar, apple cider vinegar, mustard, hot sauce (check label for additives/sugar), spices, and seasonings are okay (read the ingredients!), garlic cloves, herbs.
Sweeteners?
Only source of sweetener can come from whole foods. AKA Fruit. No honey, molasses, maple syrup, table sugar, coconut sugar, stevia, other artificial sweeteners.
What about eating out?
We understand that these cases do come up. For 42 days, we are asking you to prepare all of your meals at home. If you eat out, do your best to portion the meal out and eat within the guidelines. Unless you know exactly how that meal was prepared, you cannot get full points for it. This is called a challenge for a reason. While it is definitely not sustainable in the long term, we are looking for maximum results in this 6-week time span.
What if I’m still really hungry?
Communication is key, so please let coaches know how you are feeling along the way. Remember though, when we are eating at a calorie deficit to see weight/fat loss, it is normal to feel hungry. Make sure you are staying hydrated. You should never be “starving.” Work on timing out meals strategically to help keep you from going too long without eating. You can also save some of your “meal” for a snack.
.Coffee/Tea?
These are okay, but need to be unsweetened, and no milk. Almond milk is ok but only almond milk- no additives or sweeteners. Up to 1 cup a day maximum.
