November 30 Day Challenge

Dear HideOut Fam,

We are pumped to announce our 3rd partner health challenge starting November 5th and ending December 5th. Each participant will choose a partner to enter the challenge with. Each partner will throw $20 into a community “pot” for the winners to take.

Why another partner challenge? For a few reasons. 1) CrossFit is about community and helping each other achieve goals 2) to help keep everyone accountable, 3) and because of the ENORMOUS success of the past one. So grab a buddy and sign up today!

What will this challenge consist of? This challenge is going to be a little different than the ones in the past. We are not going to do a “Whole 30” challenge. We are going to add in a few different items that will be allowed. The reason for this because I think it will allow us to stay on track with our diet after the challenge ends.

DAILY POINTS

Nutrition Point system(150 points):

You’ll start your day with 5 points and deduct 1 point for each serving of non-compliant foods you consume. This will be on the honor system. If you cheat you will be responsible for taking away a point.

Protein

COMPLIANT

Beef

Chicken, turkey, duck, other fowl

Eggs

Bacon (NOTE: Bacon is an exception to the sugar and nitrate rules)

Deli meats containing ONLY meat, water, seasoning, or salt

Fish, fresh and canned (tuna, salmon, sardines)

Pork

Seafood

Shellfish

NON-COMPLIANT

Deli & processed meats containing ingredients BESIDES meat, water, seasoning, or salt

Vegetables & Legumes

COMPLIANT

Most vegetables (e.g. kale, cauliflower, broccoli, beets, carrots, artichokes, green beans, brussels sprouts, mushrooms, cabbage, spinach, parsnips, rutabagas, sunchokes, turnips)

*Corn

*White potatoes

*Sweet potatoes

*Yams Winter squash (butternut, acorn, pumpkin)

*Beans & other legumes (e.g. lentils and chickpeas) Fermented (tempeh, miso)

*Yuca

When you see (*) next to a food, it indicates the food is compliant but should be eaten in moderation, as there are potentially negative effects from overconsumption.

NON-COMPLIANT

Soybeans (edamame, tofu)

Taro

Fruit

COMPLIANT

*All fruits

*Dried fruit (e.g. dates, raisins, mangoes) Lemon and lime juice

NON-COMPLIANT

Dried fruit with added sugar

Fats & Oils

COMPLIANT

Olive oil

Coconut oil

Butter

Avocado oil

Duck fat

Flaxseed oil

Grapeseed oil

Lard (pork fat)

Nut oils

Tallow (beef fat)

Avocadoes

Coconut

Olives

NON-COMPLIANT

Industrial vegetable and seed oils, including soy, corn, peanut, sunflower, safflower, or canola oils

Hydrogenated oils

Grains

COMPLIANT

*Rice (white, brown, wild)

*Corn tortillas (NOTE: exception to flours of any grains rule)

Oats and oatmeal

Quinoa

Amaranth

Buckwheat

NON-COMPLIANT

Bread, bagels, muffins

Flour tortillas

Pasta or noodles of any kind (bean, rice, quinoa)

Couscous

Cereal

Flours of any grains (e.g. rice flour, quinoa flour, corn flour, wheat flour)

Potato starch

Alcohol & Beverages

COMPLIANT

Coconut water

Tea

Coffee

Vegetable juice

Kombucha

Water

*Beet juice

*Carrot juice

Wine or Spirits - Limit 1 per week

NON-COMPLIANT

Beer

Fruit juice

Soda - diet or regular

Dairy

COMPLIANT

Keri Gold Butter ONLY

Plain Greek Yogurt

Whey protein- Abby approved only!

Cottage cheese

NON-COMPLIANT

Cow, goat:

Milk

Buttermilk

Cheese

Sour cream

Cream

Sugar & Sweeteners

COMPLIANT- ORGANIC HONEY ONLY

NON-COMPLIANT

All other forms of sugar, sweeteners, and artificial sweeteners, including white, brown, turbinado, evaporated cane juice, honey, agave, maple syrup, molasses, aspartame, sucralose, NutraSweet

Snack foods & artificial ingredients

COMPLIANT

*Sweet potato “fries,” BAKED or FRIED *White potato “fries,” BAKED

*Baked chips (sweet potato, white potato, vegetable)

Hummus

*Arrowroot powder

*Guar gum

*Tapioca starch

*Xanthan gum

*Natural and artificial flavors and colors

NON-COMPLIANT White potato “fries,” FRIED (french fries) Fried chips of any kind, including vegetable Popcorn

Benzoates

Hydrogenated oil

MSG

Nitrates and nitrites

Exercise (23 points total) You will get 1 point a day for coming to a CrossFit class at CrossFit HideOut. This is capped at 5 classes/week. The week begins on Monday and ends on Sunday. Each person is allowed up to 5 travel workouts to count for their points the travel workout must be recorded and sent to me via e-mail only. The travel workouts that are allowed will be posted.

Hydration(30 points)- Hydration will equal 1 point a day. The amount of water you will need to consume is ounces of water equal to your bodyweight (in pounds) divided by 3.

Social Media(23 points) - You must post a challenge related 23 times during the challenge. Typically these will coordinate with the days you workout but in case you forget I will be more flexible with these. You just need to post 23 time throughout the challenge limited to 1x/day.

Bonus Points

Potluck dinner, Nov 16th (10 points): We will be hosting a potluck dinner from 7-8pm. Each person will bring a challenge allowed meal to share with all!

1st Annual Not CrossFit Sanctioned Event Hosted at CrossFit 643, Nov 24th (15 points)- Typically we do an in-house competition but since Michele from CrossFit 643 and I are hosting this event, you will be required to hang out with us for the day. You have two options here, you can either volunteer with us or you can participate.

Body Fat Percentage- All participants will enter and exit the competition with an InBody Scan. This will calculate your body fat percentage. Each body fat percent lost will be a point.

Make up points-

Daily Make up Points- The only make up points for the daily points will be for travel WODs. These will be posted next week. These must be recorded and e-mailed to me abby@crossfithideout.com (DO NOT TEXT ME THESE).

Bonus Make up Points- Make ups for the events will be posted if you cannot come. Remember these will most likely be annoying or grueling so if you can come, I would! :)

DETAILS

How to hand in your points- This year we will be using google sheets to calculate all points. NO PAPER SHEETS WILL BE ACCEPTED. You will be responsible for keep thing track and updating your sheets.

How to weigh in and weigh out- Weigh in’s will be only done on the InBody Scanner. You can weigh in on Saturday Nov 3rd, Sunday Nov 4th OR Monday Nov 5th. Weigh outs will only be allowed Nov 6th. Make sure you make arrangements to do this.

Ready, set, go!

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