154 Pearl St
Batavia, NY 14020
​585.409.9560
klbender4@gmail.com

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.

Date: 1/15/18 – 2/23/18  |  Cost: $40 Full Challenge  |  Cost: $20 Mini Challenges

CFSF REAL FOOD CHALLENGE

Male


Small


Medium


Large


Extra Large

​(Extremely Active?

Vegetables

​Leafy Greens
Broccoli
Green Beans
Cauliflower
Peppers
Onions
Mushrooms
Asparagus
Zucchini
Eggplant
Cucumber
Radishes
Cabbage
Tomato
Brussel Sprouts

  Carbohydrates

​  Beets
   Yam
   Sweet Potato
   Butternut Squash
   Carrots
   Acorn Squash
   Plantains
   All Fruits

Partners/Sponsors

PHASE 2
Quality & Quantity (28 days)


Keep it simple. The vegetables should fill the largest amount of space on your "plate." Think of compartments on a tray. The protein and carbohydrates will each fit into one of the "smaller compartments." 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 be getting a starting point or a baseline on how much we are taking in without over-complicating 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.

# of Meals


3 (Full)


3


4


4 (Full)

Female


Small


Medium


Large


Extra Large

​(Extremely Active?

# of Meals


3 (Full)


4


5


5 (Full)

  Protein

​  Chicken Breast
   Chicken Thighs
   Center Cut Pork Loin
   Fish
   
Beef/bison 90/10 
   Top Sirloin
   Top Round
   Tenderloin (beef/pork)
   3 Eggs* = 1 portion
   Ground Turkey Breast 

   90/10            

   Turkey Tenderloin
   Turkey Breast
   
*NO DELI MEATS
   *ALL MEATS MUST BE

    SKINLESS

Thanks to Jill Kratz at Commit to Well. 


Any CrossFit Silver Fox member, who is participating in the Real Food Challenge, will receive 10% off meals at Commit to Well. 


Commit to Well is a Meal Service providing healthy, well balanced meals to those looking to live a healthy lifestyle. Commit to Well owner, and CFSF member, Jill Kratz, is also a wellness coach providing nutritional and overall health counseling and support to help you meet your personal goals.


Call (585) 409-5740

Commit to Well's Facebook Page

Some prizes sponsored by:


Therapy Through Massage by Kayla Machniak, LMT.

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)

​​​​

Like past challenges, this challenge is going to first and foremost be a “reset” to hopefully allow everyone to get back on track. Nutrition is a critical part of results–no matter how hard you try, you cannot out-train a bad diet. 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,  along with 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 CrossFit Founder & 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. 

We have created a closed Facebook Group for participating members feedback, help, Q&A.  What we really want you to do with that space is to ENCOURAGE EACH OTHER and HOLD EACH OTHER ACCOUNTABLE.  This will be great for everyone to to swap ideas, struggles, etc!  

Ask to join the group here --> CFSF REAL FOOD CHALLENGE FACEBOOK GROUP




MAIN CHALLENGE - SIX WEEKS


This is not a weight loss challenge

It is a challenge to better our health and wellness, through eating only the best foods out there.

Will we see a loss of body fat during this challenge? Absolutely!  However that is simply a result of becoming healthier, by eating the way food was meant to be consumed… in it’s natural, unaltered state.

Real food grows in the wild – the way nature intended. “Food-stuffs” are man-made creations that may resemble food, but are truly not. We’re dropping that from our diets.  If you can’t hunt or gather it in the wild, it’s not something you should be eating. (You won’t find a box of Chex Mix growing from a tree)

Cost is $40



SCORING
Scoring will be based off of the grading below.
Measurements for Bodyfat (done by Jason or Jen ONLY) are mandatory. It is such valuable information to track your progress. Measurements must be completed by the last class on January 15, 2018.  Please make arrangements with Jason or Jen to get yours done.

Final measurements will be required by the last class on February 23, 2018. 
To be eligible for prizes, we must get your measurements!

4 Points
Perfect day of eating. No cheats.

3 Points
One minor slip. Milk in the coffee, condiments (salad dressing, mayo, bbq sauce, ketchup, etc), a tortilla chip, a Cheerio.

2 Points
Significant slip, but not an entire meal:  One glass of wine or beer, finished your kid’s Mac ’N Cheese, piece of bread at dinner.

1 Points
Major slip. Pizza or pasta for dinner, 2 beers at a game, ice cream.

0 Points
More than one solid cheat throughout the day. 2+ meals lost.

***

BONUS POINTS
There is a chance for up to (3) Bonus Points per Day

• A WOD at CFSF
• 3 Meals a Day (Pre and Post-Workout Nutrition are exceptions)
• 50% of Each Meal is Vegetables. Fibrous Vegetables are the way to go!


This point system is based on the HONOR SYSTEM.  Can you cheat the system? Yes, but where is that getting you?  So you get a lot of points, and at the end we see you didn't get healthier....who looks like the jerk now?


PRIZES

Prizes are a mix of CASH & PRIZES.  The more members who sign up, the bigger the CASH & PRIZES are so tell you gym buddy to sign up.  What's better than feeling and looking better, PLUS cash & prizes......



MINI-CHALLENGES: - SIX WEEKS


One single modality each week. You'll have one minute to complete this modality and only one attempt that week to do it. 

Example: Max push-ups in one minute, Max Calorie Row in one minute.... you get the idea.

This must be completed at CrossFit Silver Fox and Jason or Jen must count your reps & judge you.  NO EXCEPTIONS unless Jason or Jen arrange it.


PRIZES

Prizes will work the same way as main challenge. The more the merrier.  These mini-challenges are open to members doing the main challenge, or members can just join Mini-Challenge.  Cost is $20



 

​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.

What about Kill Cliff?
Post workout only

Amino Acids/Electrolytes?
Pre/intra/Post Workout Only

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?
I 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 one of us 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.


Alcohol?

It's six weeks.  You should survive...if you can't, that's not good.