The CrossFit Glendora Paleo Challenge
Who: You
When: February 1st - March 31st Why: To reach your goals!
Paleo Challenge Point System
We have two versions of the challenge; PERFORMANCE AND WEIGHT LOSS. You can enter one or both, but it will be $15 for each entry. If you only want to enter one, you will have the opportunity to win that prize. If you enter both you can potentially win both.
There will be a 1st, 2nd and 3rd place winner of each competition. Prize money will be split according to how many people enter the competition.
You will be placed into an accountability team. The team with the best results (as judged by the coaches) will win extra prizes.
There will also be a "spirit" award. We understand that it is possible to become paleo and gain weight, but become leaner. So if you join the WEIGHT LOSS competition this is another alternative to winning.
As CrossFitters we love points, so yes we have a point system.
General Points:
You have the potential for two "free" points every day, you can achieve these points by doing the following:
-On the CrossFit Glendora Paleo Page (cfgpaleo.blogspot.com), write all of the foods
that you have consumed in that day. Not the amount or the time, just the types of food.
-Show up to CrossFit Glendora and sign your name in on the sheet
-If you take a rest day, but you still dedicate 20+ minutes to foam rolling, or stretching at the gym.
Weight loss:
10 Points for every pound lost, measured at the end of the competition
Performance:
3 Points for every second of improvement on the baseline WODS - "Fran" & "Helen"

3 Points for every pound of improvement on the baseline LIFTS - Deadlift & Clean (power or squat)
Literature:
I highly recommend the following books to read about paleo and diet and performance.
The Paleo Solution - Robb Wolf
The Zone - Barry Sears
CrossFit Paleo Food List
There are lots of books and websites out there on the Paleo Diet. Our standards include and exclude certain foods due to the fact that we are all athletes and can use certain foods for recovery and energy. All meats are recommended to be grass-fead and “all organic” but we understand that this is unrealistic for a lot of you. Trader Joes, Sprouts and Whole foods sell organic meats and other organic foods. We encourage you to shop there, but you will not lose points if you cannot.
For the sake of optimal results, I implore you to give up coffee, caffeine, and all other stimulants. Caffeine spikes the blood sugar, causing our body to store fat. It's tough, I know, but it will be worth it!
Do not eat fruit after noon for very similar reasons to the caffeine rule. If you are trying to gain weight you can eat whatever fruit you want.
Paleo Foods/Highly Encouraged Lean Meats:
Lean beef (trimmed of visible fat)
Beef Jerky (check label for added sugar) Flank steak
Top sirloin steak
Extra-lean hamburger
Lean veal
Lean pork (trimmed of visible fat)
Pork loin
Pork chopsLean poultry
Chicken breast
Turkey breast
Eggs
(Wild Caught) Fish & Seafood:
Bass
Bluefish
Cod
Eel
Grouper Haddock Halibut Herring
Red snapper Salmon Scrod
Shark Striped bass Tilapia
Trout
Tuna
Shellfish:
Clams Crab Crayfish Lobster Mussels Oysters Scallops Shrimp
Fruit:
Apple
Apricot
Avocado Blackberries Blueberries Cantaloupe Cherries Cranberries Grapefruit Grapes Honeydew melon Kiwi
Lemon Lime Nectarine Orange Passion fruit
Peaches Pears Pineapple Plums Pomegranate Raspberries Rhubarb
Star fruit Strawberries Tangerine Watermelon
Fruits in moderation (high in sugar):
Mango Banana Fig Guava Papaya
Vegetables:
Artichoke Asparagus Beets
Bell peppers Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery
Collards Cucumber Eggplant Endive
Green onion Kale
Lettuce Mushrooms Mustard greens Onions
Parsley
Parsnip
Peppers (all kinds) Pumpkin
Spinach
Squash (all kinds) Tomato
Turnip greens
Nuts and Seeds:
Almonds
Brazil nuts Cashews Chestnuts Hazelnuts (filberts) Macadamia nuts Pecans
Pine nuts
Pistachios (unsalted) Pumpkin seeds Sesame seeds Sunflower seeds Walnuts
Oils:
Olive oil
Coconut oil
Other:
Whey Protein powder Seltzer water Coconut water
Foods that should be eaten in moderation (not cheats unless in excess)
• Bacon
• Sausage
• Chicken wings • Ribs
• Canola oil
• Flaxseed oil
• Dried fruit
• Sweet potatoes • Deli meat
CHEATS
Dairy Foods:
All processed foods made with any dairy products Butter
Cheese
Cream
Dairy spreads Frozen yogurt Ice cream Milk
Nonfat dairy creamer Yogurt
Cereal Grains:
Barley (barley soup, barley bread, and all processed foods made with barley)
Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)
Millet
Oats (steel-cut oats, rolled oats, and all processed foods made with oats) ***Subtract 3 instead of 5 points for plain oatmeal.
Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice cakes, rice cakes, Rice flour (all processed foods made with rice)
Rye (rye bread, rye crackers, and all processed foods made with rye)
Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti,lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour)
Wild rice
Cereal Grain-like Seeds:
Amaranth Buckwheat
Legumes and ALL soy products (including tofu):
All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidneybeans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans)
Black-eyed peas
Chickpeas Lentils
Peas
Miso
Peanut butter Peanuts
Snowpeas
Sugar snap peas
Soybeans and all soybean products
Soft Drinks and Fruit Juices:
All sugary soft drinks and diet beverages
Gatorade
Vitamin water
Coke
Diet Coke
Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glycemic index)
ALL Alcohol:
Wine Liquor Beer Cider
Artificial Sweeteners:
Sweet and Low Splenda
Equal
Condiments:
(just stay away from most condiments, it's easier that way)
Processed salad dressings
BBQ sauce
Ketchup
Mustard (unless just mustard seeds and vinegar; check the label) Miracle Whip
Anything made with soybean oil
Anything made with high frutose corn syrup Anything with added sugar
