All the veggies!

TILT II Fall Nutrition Challenge

When: Monday, October 16th – Sunday, November 19th (35 Days)

Initial Measurement and Weigh-in:
Saturday, October 14th 6:45am-9:00am
Sunday, October 15th 8:45am-12pm
*You cannot get measured/weigh in after working out and ask that you do not eat or drink for at least 3 hours prior to weighing in

Nutrition Challenge Talks:
Sunday, October 8th @ 9am
Sunday, October 29th @ 9am (check-up and all members will receive containers for following week)

Baseline WOD: Monday, October 16th (all classes will be doing the baseline workout!)

Baseline Retest: TBD

Cost: $25

The Winner:
The top performer will be selected based on:
-Score- points from daily nutrition log
-Measurement improvements- weight, body fat, and visible changes
-Performance gains- Baseline workout vs retest

The Prizes: Prize Pack for 1st place and 2nd place

Track Points
Click HERE to track your daily points. (point system described below)

Super excited to have Nicole Demichele running our Fall Nutrition Challenge! Any questions about the challenge, please reach out to Nicole at n.demichele1@gmail.com or call/text 774-452-6059.


Overview:
Like challenges we’ve done in the past, this is going to serve as a ‘reset’ to allow everyone the opportunity to get back on track. Nutrition is a critical part of results, and we’ve all heard it before- you cannot out-train a bad diet! This challenge is not just another weight loss challenge, it’s for anyone looking to see positive changes in their performance, energy, body fat percentage, and biomarkers amongst other things. And who wouldn’t want that! Check out the details below.

This is going to be a 5-week, three phase challenge. During phase one, week 1, all alcohol and sugar will be eliminated. This week will serve as an initial reset for our bodies before entering into phase 2 and 3.

During phase 2, Weeks 2 and 3, we will focus on quality food. Like Coach Greg Glassman said ‘eat meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar.’ Most people are nutrient deficient in more than one way but don’t know it. By focusing on quality nutrient dense foods, we can eliminate those deficiencies and fuel our bodies for proper performance.

During phase three, weeks 4 and 5, we will focus on the same quality foods but dial in the quantity as well. To do this, we will be using the same containers from our last challenge. These will control the amount of protein, vegetables, and starch at each meal. The number of meals you consume will be determined by your size and goals. Dialing in both quality and quantity for the last two weeks will help us to see how much food we should be consuming to optimize performance and fuel our bodies both in and outside of the gym.


Point System
Each week, there will be a different point scale with different bonus point opportunities. Make sure to review all the point scales for the challenge’s three separate part.

Part 1: Detox (Days 1-7) (Oct. 16th-22nd)
2 points for a perfect day:
1 point for no cheats (no alcohol, no sugar)
1 point for taking class at TILT or approved travel wod
*Maximum number of points for TILT workouts is 30 points for the entire challenge. However, you can figure out which days work best for you for your rest days. Learn to listen to your body! If you feel good, come on in. If you are sore and tired and FORCING yourself to come in for the point, take the day off. Travel workouts or drop-ins at other gyms will count.

Weekly Bonus Point:
1 point: For writing a Facebook review on the CrossFit TILT Facebook page AND writing a Google review for CrossFit TILT II. To get the 1 extra bonus point, must do both! (Add point to one of your daily totals. Please make a note in the spreadsheet on when you received the bonus point)


Part 2: Quality (Days 8-21) (Oct. 23rd-Nov.5th)
2 points for a perfect day:
1 point for eating clean (listed food only – no cheats)
1 point for taking class at TILT or approved travel wod
*Maximum number of points for TILT workouts is 30 points for the entire challenge. However, you can figure out which days work best for you for your rest days. Learn to listen to your body! If you feel good, come on in. If you are sore and tired and FORCING yourself to come in for the point, take the day off. Travel workouts or drop-ins at other gyms will count.

Weekly Bonus Point:
1 point/week: For checking into CrossFit TILT on Facebook or using #TiltNutritionChallenge on Facebook or Instagram. Choose wisely, you can only use this feature once per week.  (add point to one of your daily totals. Please make a note in the spreadsheet on when you received the bonus point)


Part 3: Quantity/Quality (Days 22-35) (Nov. 6th-Nov. 19th)
4 points for a perfect day:
1 point for eating clean (listed foods only – no cheats)
1 point for proportions (using the container)
1 point for hitting your number of meals
1 point for taking class at TILT or approved travel wod
*Maximum number of points for TILT workouts is 30 points for the entire challenge. However, you can figure out which days work best for you for your rest days. Learn to listen to your body! If you feel good, come on in. If you are sore and tired and FORCING yourself to come in for the point, take the day off. Travel workouts or drop-ins at other gyms will count.

Weekly Bonus Point:
1 point/week: For checking into CrossFit TILT on Facebook or using #TiltNutritionChallenge on Facebook or Instagram. Choose wisely, you can only use this feature once per week.  (add point to one of your daily totals. Please make a note in the spreadsheet on when you received the bonus point)


Details

Phase 1- Detox:
Phase one will serve as a 1-week detox period. During this week we will focus on eliminating ALL processed sugar and alcohol from our diets. We’re going cold turkey here, that means absolutely NO sugar or alcohol during these 7 days. Both contain empty calories, are harmful to our health, and are not essential to our functioning. Excess sugar drives your insulin levels up, can trigger more hunger, and is a leading cause of weight gain among many other diseases. In addition to eliminating all sugar, all alcohol will be eliminated during this week. Although moderate alcohol consumption is not harmful for most people, staying away from it can be a good break for your system. Alcohol taxes your liver and kidneys, can be addictive, and tends to accompany other negative lifestyle factors. Let’s take a break from sugar and alcohol and train our bodies to rely more on whole foods to help us achieve optimal health.

Phase 2- Quality:
During phase 2, weeks 2 and 3, will focus on the quality of food consumed. By focusing on nutrient dense foods, we can eliminate any nutrient deficiencies we may be facing and help bring our bodies back to homeostasis. When our bodies are being fueled by the proper foods, we will experience an increase in energy, promote muscle growth, and experience faster recovery times thus increasing our performance. Starting in week 2, you will be choosing your foods off of the list below. 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. By sticking to this list, it will ensure we are eating the right types of foods for sustained health and longevity.

Phase 3- Quantity:
During weeks 4 and 5, we will focus on the same quality foods in addition to dialing in the quantity. To keep it simple, we will be utilizing the same 3 compartment food containers from the last challenge to help you measure your meals for the day. The vegetables will fill the largest compartment, and protein and carbohydrates will each fit into one of the smaller compartments. We will be using a tablespoon from our home kitchen to round out the meal with a quality choice of fat from the list. The idea here is to get a baseline of how much we are consuming without making it too complicated!  The number of meals per day will be determined by your shirt size and goals.

If you aren’t sure where you fall, double check so we can be sure you are on the right plan!


*A full container refers to a container stuffed as full as possible while still being able to close the lid. A normal container is one that is not packed full but you still fill each compartment.

As with any nutrition plan, this serves as a starting point. You won’t know how your body will respond in advance, so stay flexible and open minded. We will adjust your portions based on your hunger, fullness, and other important goals.


FAQ:

Should I supplement pre or post workout? This will be different based on your own personal goals. Protein shakes will be allowed within 30 minutes of your workout. Although it is not required, it is important that you are getting adequate fuel throughout the day to speed recovery and restore your glycogen levels. However, if weight loss is your goal- we recommend sticking to whole foods and consuming a meal within 1-2 hours of your workout.
Recommendations:
-Weight loss? Skip it unless you haven’t eaten for awhile
-Maintain weight/ lose body fat? Listen to your body. If you are having a hard time getting in a meal within two hours after your workout, grab a protein shake and some starchy carbs to replenish after your workout.  

What about Kill Cliff? Kill Cliff will not be allowed during the detox phase because it contains sugar alternatives. During phases 2 and 3, Kill Cliff can be consumed within 30 minutes’ post workout.

Fuel for Fire? Fuel for Fire can be consumed within 30 minutes’ post workout in replace of a post workout shake.

Amino Acids/Electrolytes? Pre/intra/post workout only. Be sure you check the ingredients, as many contain added sugars.

Condiments? Balsamic vinegar (must be the only ingredient), red wine vinegar, apple cider vinegar, mustard, hot sauce (check the label for added sugars), spices, seasonings (check the ingredients!), and herbs are ok.

Sweeteners? The only source of sweetener can come from whole foods. AKA fruit. No honey, molasses, maple syrup, table sugar, coconut sugar, stevia, or other artificial sweeteners. When in doubt, steer clear.

Dressings? As long as the ingredients on the label are seen on the food list dressing is ok. There can NOT be any added sugars or other oils. Remember, during phase 3 all fats need to be measured with a tablespoon.

Coffee/Tea? These are ok, but need to be unsweetened without any dairy. Almond milk is ok to add but it must not have any additives or sweeteners.

Seltzer/sparkling water? These are ok, but be sure they don’t have any added sugars. Le’ Croix and Polar are both good brands that don’t contain added sugar! Only one per day will be allowed during this challenge as your main source of hydration should come from water.

Almond milk? You will be allotted one cup of almond milk per day, but check the label as some contain ‘unapproved’ substances.

What about eating out? We understand that certain cases do come up. During this challenge, we are asking that you prepare all of your meals at home. If you do eat out, do your best to portion the food using the guidelines during phase 3. Unless you were next to the chef in the kitchen and know exactly what is in the food prepared, you cannot get points for this. It is called a challenge for a reason! Although this is not sustainable for long term, we are looking to maximize our results in this 5-week time span.

What if I’m still really hungry? Communication is key here, so please let me know how you are feeling along the way! But remember, when we are eating at a calorie deficit for weight loss, it is normal to feel hungry. Make sure you stay hydrated! You should never be ‘starving’. Work on timing your meals strategically to keep yourself from going too long without eating which often results in eating off plan. You can also save some of your ‘meal’ for a snack. Remember, you can consume unlimited raw veggies during these 5 weeks. If you’re that hungry, grab some cucumbers! 🙂

Travel WODs
50 or 100 Burpees for time
Death by Burpees – 1st minute= 1 burpee, 2nd minute=2 burpees, 3rd minute=3 burpees, ect… see how high you can climb!
Deck of Cards! Ace=1 min plank, Hearts=burpees, Clubs: air squats or lunge, Diamonds=situps, Clovers=pushups
3 Rounds For Time: Run 800m, 20 Squats, 20 Push ups, 20 Squats
4 Rounds For Time: Run 400 meters, 50 air squats
Annie- 50-40-30-20-10 Double Unders and Situps
Annie with burpees- 50-40-30-20-10 Double Unders and 25-20-15-10-5 Burpees
AMRAP 12
2-2-2,4-4-4,6-6-6, ect… Air Squats, Push-ups, Sit-ups
Tosh Sprints – 3 Rounds – 200 meter run (rest 1 min), 400 meter run (rest 1:30), 600 meter run (rest 2 min)
7 Rounds For Time: 10 Pushups 20 Sit ups 30 Squats
For Time: 300 Air Squats
5 Rounds For Time: Run 200m Run 10 Burpees
3 Rounds For Time: Run 400m 30 Pushups
4 Rounds For Time: 10 Handstand Pushups Run 200m
AMRAP 12: 10 Burpees, 15 Sit ups
10-9-8-7-6-5-4-3-2-1 reps of burpees and a 100 meter sprint between each set
21-15-9 for time of:  Burpees, Air Squats and Pushups
For Time: Run 1, 2 or 3 miles for time
“Tosh” 3 rounds of 200, 400, 600m run – rest equal running time
5 Rounds For Time: Handstand 30 seconds 30 Squats
In 10 minutes complete 1 mile run and as many burpees as possible
5x400m Run, 1 minute rest
10x100m sprints, Every minute on the minute.
24 – 21-18-15-12-9-6-3 reps of Chest slap push ups and Jumping squats
Tabata Squats, Push ups, Burpees and/or Sit ups
10 Rounds of:  Handstand hold for :20, bottom of the squat hold :40 minute
For Time: 100 Pushups
3 Rounds: 50 Situps Run 400m
10 Rounds For Time: 10 Walking Lunges 10 Pushups
Lunge 400m for time
4 Rounds For Time: Run 400m 50 Air Squats
10 Rounds For Time: 10 Pushups 10 Squats
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds.
For Time: Run 800m 100 Air Squats Run 800m

Dumbbell WODs:
3 Rounds: .5 mile Treadmill Run, 20 Dumbbell Thrusters (30’s/20’s)
AMRAP 10: 7 Dumbbell Hang Clean and Jerks (40’s/30’s), 12 Burpees
AMRAP 20: 6 Strict Pull-Ups, 12 Dumbell Snatches (alternating), 18 Air Squats
“Dumbell DT” – 5 Rounds: 12 DL, 9 Hang Power Cleans, 6 Push Jerks (45’s/35’s)
4 Rounds: .25 Treadmill Run, 20 Sit-Ups, 15 Dumbbell Hang Squat Cleans (35’s/25’s)

 

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