Monthly Archives: August 2018

Fall Challenge Food List and More…

Goal Setting

This is not just a weight loss challenge. I encourage everyone to take the time now to set a goal for themselves. It does not have to be weight related. It could be performance based, commitment based, weight gain based, among other things.


Signing up for a nutrition challenge is no easy task. It requires some mental toughness, and the ability to be able to think before we act. Some people come from a very deranged diet, where others will find this as a way to just clean up the little things they have let sneak back in. The best part of the challenge is that YOU ARE NOT ALONE. In fact, we will be in good company with support from a large community of people. Be compassionate with yourself and remember that we will make mistakes along the way. It is important to not let those mistakes define you, but rather help you bring awareness to some things that are harder for you than others.

On the Challenge

“Eat Meat and vegetables, Nuts and Seeds, Some Fruit, Little Starch, No Sugar. Keep intake levels that support exercise but not body fat.”

-Greg Glassman, 100 Words of Fitness

Our challenge this year is a little different but the same as it has been.  We are going after food quality and food quality.  Greg Glassman got it right when he said “Eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar.”  And that is exactly what we are doing.

Here is our food list for the challenge.  You will have a choice of eating your allotted trays or going with macros.  Once you choose one you can not switch to the other for the duration of the challenge.





Rule 1

If you are over 20% body fat for men and 24% body fat for women, supplements are off limits for you for the duration of the challenge.

Rule 2

If you are under 20% body fat for men and 24% body fat for women, you can have supplements but limited to before, during, or directly after training.

Whey Protein



Post Wod Carb Shakes

Say NO to:

  • All flours, almond flour, coconut flour
  • All sweeteners-honey, agave nectar, stevia, coconut sugar, cocao
  • Alcohol, juice, soda
  • Dairy-cream in the coffee, cheeses, yogurt
  • Corn and corn products
  • Unnaturally processed condiments, dressings, sauces, marinades, or spices (read your labels)
  • Dried fruit
  • Legumes (peanuts, beans, soy)
  • Gum
  • Canola, vegetable, soybean, grapeseed oils
  • All protein bars. Quest bars, paleo cookies, lara bars
  • All sport supplements that are not directly before, during, or after training (if applicable)

Commonly asked, and are ok

  • Deli Meats (no sugar added)
  • Bacon (no sugar added)
  • Rice, Quinoa, Sweet potato (In Moderation)(but no restaurant sweet potato fries)
  • Balsamic vinegar (vinaigrettes commonly have added sugars)
  • Coconut, olive, avocado, and nut oils
  • Coconut milk, almond milk
  • Grass-Fed butter, ghee, nutritional yeast, salt
  • Green beans and peas
  • Coffee and tea (no sugar added) seltzer water
  • Chicken and beef broth/stock
  • Mustards and hot sauces made with natural ingredients (no sugar added, no unhealthy oils)

Eating Out

This can be overwhelming at first, but most restaurants will have an option for meat and vegetables.

CFS Workouts August 27th to September 1st

Monday’s Workout

Part 1


Split Jerks

Part 2



Tuesday’s Workout


800m Run

30 Kettlebell Swings

30 Pull Ups

Wednesday’s Workout

For Time

250m Row

25 Burpee Box Jumps

-3 Minute Rest-

250m Row

50 Front Squats

-3 Minute Rest-

250m Row

25 Burpee Box Jumps

Thursday’s Workout



Friday’s Workout

7 Rounds For Time

10 Overhead Squats

3 Rope Climbs

Saturday’s Workout

3 Rounds For Time

1000m Bike

15 DB Push press

15 Toes to Bar

How do you win the Fall Challenge?

Lots of questions have been rolling in about the fall challenge and how you can win the $1000.

So here is the breakdown on how it’s going to go.

Step 1-Sign Up

Step 2-Baseline Test

The week of September 3rd to September 8th you will have a chance to get your body fat tested on the InBody Machine and also complete your baseline workout at the designated times.

Step 3-Pick a Nutrition Program

Option 1 is the tray option (easier to follow). Option 2 is to track your macros (requires some work).

Step 4-Earn Points

There are 3 ways to earn points in the challenge.

Nutrition Points

Option 1

Everyone will receive 2 trays when they sign up for the challenge.

The tray will have 3 sections: 2 small pockets and 1 large pocket.


Small Pocket 1-Fill with Protein from Food List

Small Pocket 2-Fill with Fruit or Starch from Food List

Large Pocket-Fill with Vegetables from Food List


For those UNDER 150lbs you will be required to eat 3 trays per day

For those OVER 150lbs you will be required to eat 4 trays per day.


Option 2

Track your Macros

Be within:

10g of your Protein

10g of your Carbohydrate

5g of your Fat


Your Macros will be calculated based off of your lean body mass when you weigh in.


**In both options you will be required to eat only quality foods from the food list and any foods that you eat that are outside of the food list will give you a 0 for Nutrition Points for that day**


Sleep Points

You must get 7 hours in one shot for sleep to earn a point. If you are in bed, lights out, screens off, 100% ready for and intending to sleep, count that time.


Workout Points

Earn up to 6 points a week for completing a CrossFit Saved Class or an At-Home-Workout from the blog.


(You may only count the day you workout, doing more than one workout in a day only counts for 1 point.)


STEP 5-Win

The winner will be chosen from 3 categories



Earn the most points by keeping your nutrition, sleep, and exercise all on point!


Percent of Body Fat % Lost


Athlete 1-goes from 50% body fat to 45% body fat. They lost 10%

Athlete 2-goes from 10% body fat to 9% body fat. They also lost 10%

They both would tie in that category. This makes it fair across the board for athletes looking to improve performance and athletes looking to lose weight. Both had to put in the same amount of work to get to the results they achieved.


Improvement on baseline workout

Achieve more reps than you did at the start of the challenge!



In later posts we will go over other specifics like the food list, supplements, foods to say no to, and other commonly asked questions!

CFS Workouts August 20th to August 25th

Monday’s Workout


30 Calorie Row

25 DB Thrusters

20 Ring Dips

Tuesday’s Workout

5 Rounds For Time

50 Double Unders

30s L-Sit

Wednesday’s Workout


Power Clean


Weighted Pull Up

Thursday’s Workout

4 Rounds For Time

27 Calorie Bike

21 Pistol Squats

15 Handstand Push Ups

Friday’s Workout

For Time

400m Run

50 Power Snatches

400m Run

Saturday’s Workout


Back Squats

CFS Workouts August 13th to August 18th

Monday’s Workout


100 Pull Ups

100 Push Ups

100 Sit Ups

100 Air Squats

Tuesday’s Workout


Front Squat

Wednesday’s Workout


Row For Calories

Sumo Deadlift High Pulls

Row For Calories

GHD Sit Ups

Thursday’s Workout

3 Rounds For Time

400m Run

20 DB Hang Squat Cleans

Friday’s Workout

Part 1


Push Press

Part 2


Push Press

Calorie Bike

Saturday’s Workout



**3 Rope Climbs Between Rounds**

CFS Workouts August 6th to August 11th

Monday Workout

5-5-5 Overhead Squats

3-3-3 Snatch Balance

1-1-1 Squat Snatch

Tuesday Workout

3 Minutes Max Back Squats

3 Minutes Max Push Ups

2 Minute Max Back Squats

2 Minute Max Push Ups

1 Minute Max Back Squats

1 Minute Max Push Ups

Wednesday Workout

5 Rounds For Time

400m Run

15 Toes to Bar

Thursday Workout


Sumo Deadlift

Friday Workout


Strict Pull Ups 

**50ft Overhead Walking Lunge Between Rounds**

Saturday Workout

Teams of 2

4 Rounds For Time

50 Calorie Row

50 DB Push Press

50s L-Sit