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 (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! #MainBlog