Resource Websites

Here are some good websites, books, and cookbooks that are great resources:
1. Mastering the Zone, by Berry Sears
2. The Paleo Solution, by Robb Wolf
3. The Paleo Diet and the Paleo Diet for Athletes, by Loren Cordain
4. Everyday Paleo, by Sarah Fragosa (who also has a website by the same name)
5. www.balancedbites.com
6. www.thepaleodiet.com
7. http://www.marksdailyapple.com/

Getting Started Memo From Coach Paul

“Best Shape of My Life!” Nutrition Challenge CrossFit Bishop

A nine week challenge from June 21 until. We’re challenging you to get into the best shape of your life.

In order to compete for the prizes, you must complete the following: pre/post pictures and pre/post benchmark workout. The cost of this challenge is $50. You must also log all oral intake, workouts, sleep, and supplements.

Each meal has three positive or neutral values:
-2 cheat meal: not Paleo quality, not Zone quantity. (-10 possible per day)
+0 paleo meal that includes dairy
+1 paleo meal: all Paleo rules apply (5 possible per day)
+2 zone meal: all standard Zone rules apply (10 possible per day)
+3 Paleo/zone meal: paleo quality in zone proportions. (15 possible per day)

“Rule of 5” bonus points:
+1 5 meals per day (1 possible/day)
+1 fewer than 5 hours between meals (1 possible/day)
-1 more than 5 blocks per meal (-5 possible per day)

Exercise:
-10 fewer than 3 WODs/week
+0 3 WODs a week
+10 4 WODs a week
+20 5 or more WODs/week

Bonus points:
+1 64oz of H20 in a day
+1 8+ hours of sleep
+1 if half of carb blocks are from veggies

Deductions:
-1 for each alcoholic beverage. (-5 possible per day)
-1 for no PWO meal (before leaving the gym)
-1 for less than 3 grams of fish oil/day
-1 for each carbonated beverage

20 points possible per day for 63 days + 180 possible exercise bonus points = 1,440 possible points. 0-500 points: better luck next time
500-750 points: $25 returned – nice job!
750-1000 points: $50 returned – great work!
1000+ points: $50 returned + free t-shirt – YEAH BUDDY!

Men’s and women’s prizes for body composition change
Men’s and women’s prizes for most increased performance
We’ll be hosting two nutrition workshop’s before the Challenge begins.

We’ll check everyone’s logs each week for accuracy and precision.