New Year’s Nutrition & Goal Setting Challenges – New and Improved for 2013!

Nutrition Challenge 2013

When ?

  • January 7, 2013 – February 4, 2013: 4-weeks to turn yourself into a paleo ninja

What do I get?

  • You get to look, feel and perform better than you do now.
  • Prize Money–top man and woman split a POT OF CASH!
  • A community of people in person and online to support your efforts and pick you up when you stumble.

But why should I?

  • You’re slow and caring extra kgs around the middle
  • Your performance isn’t improving.
  • You dream of participating in the CrossFit Games (or maybe just the Open).
  • You just want to be healthy, strong and tight like a tiger


You and you and you and…EVERYBODY!! If you have already done a Nutrition Challenge, consider jumping in with stricter rules and bigger goals.

Awesome, how do I sign-up?!

On Monday, January 7th during all classes, we’ll be running the Challenge buy-in! You need to attend class on Monday, Jan 7th to enter the Challenge.


Come ready to:

  • Fork over $10 CASH for the prize pool.
  • Pose for ‘before’ pictures (details below).
  • Complete performance benchmark (details below).
  • Weigh in (this will be kept confidential).
  • Measurements (chest, waist, hip, arm & leg).

After the sign-up you must also:

  • Print your 30 day clean eating calendar (page 11 of the MaD Nutrition Info Book) HERE,
  • Join the challenge Google Group to ask questions, share food logs, recipes, issues, etc.

The whole thing wraps up On Monday, February 4th when we will repeat the benchmark, take “after” pictures, weigh-in, re-measure and report progress on our goals.

What To Eat

We advocate eating real, unprocessed, whole foods.  We suggest that you eliminate refined carbohydrates, most importantly sugar and grains.  Base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar.  We will be briefly going over guidelines for Paleo eating during buy-in classes, and have included online resources below.

For more complete guidance and information, please sign up for our Nutrition  & Goal Setting Seminar on Saturday, January 12th at 10:00am. See below for more details.

Everyone’s starting from somewhere different with this, so each of you will choose a commitment that seems reasonable and achievable for you. We’re offering you:

  • Beginner: eliminate sugar and grains; 1 cheat day a week.
  • Intermediate: eliminate sugar and grains; no cheat days.
  • Advanced: eliminate sugar, grains and dairy; no cheat days.
  • Expert: eliminate sugar, grains, dairy, legumes and alcohol; no cheat days.

Online Resources:

Before and After Pictures

  • Participants must have 3 ‘before’ pictures taken by Rocky: front view, side view and back view. Men are in shorts; women are in shorts and sports bra/bikini top.
  • To be eligible to win, participants must have 3 ‘after’ pictures taken. Same views / attire as ‘before’ pics.
  • Pictures will remain private for the duration of the contest except for print-outs of 3 male and 3 female finalists that will be kept at the MaD and used to vote for winners.
  • Once the contest is over, we would very much like to use before / after photos of participants to help future members to clean up their diet! We will ask about your preferences on this at the beginning and again at the end of the contest — we will only do this with your permission.

Performance Benchmark

  • Participants must complete the following benchmark at the beginning of the challenge —For time:  1 minute of row for calories, pull ups, push ups, sit ups and squats.
  •  To be eligible to win, participants must repeat the benchmark at the end of the challenge.
  • Benchmark wod must be during class on Jan 7th.

Nutrition and Goal Setting Seminar

OMG you mean I can’t eat Bread????

What is your fitness dream? First pull-up, first competition, 250kg deadlift? The sky is the limit but we want to hear from you. What will you DO this year?!

On Saturday, January 12th, the team of Matt, Donna and Lou will bring their knowledge of all things nutrition and goal setting to a Nutrition & Goal Setting Seminar. This is designed for anyone who is interested in cleaning up his/her diet for improved health and performance.

The team will cover, amongst other things:


  • What is  “Paleo”
  • What’s the reason for eating Paleo?
  • How can Paleo be simple and easy?


  • How does hydration affect performance?
  • How to optimally hydrate.


  • The sleep-diet connection.
  • How much do you need?
  • How can you improve your sleep?


  • How to set realistic goals
  • Staying positive
  • Hold yourself accountable

This lecture is suitable for CrossFitters of all experience levels — you don’t need to know anything about nutrition to attend! Nutrition Challenge participants are encouraged to sign up – this is a perfect opportunity to get your nutrition questions and concerns answered! Members and non members, family, friends are welcome.

When? Saturday, January 12, 2012, 10am – Noon

Cost $10 per person.