January 4, 2012 admin


CrossFit Reviver 28-Day Paleo Challenge of 2012
Jan 15 – Feb 11

The holidays are over, a new year is upon us and it’s time to make some changes.  If you’re interested in improving your health, taking your fitness to a new level and doing something you maybe never thought you could do…we have just the thing!  CFR will be holding a 28-Day Paleo Challenge.  All you need to do is get yor body fat tested pre/post challenge, eat clean and track your food.  Before you immediately write this off as something you either don’t want to do or don’t think you can do, take a few minutes to think about the big picture.  This is 28 days of your life; the average American lifespan is 78 years, so that means you would be dedicating 0.01% of your life to searching for better health.  Seems pretty doable to me!  The details are below:

Winner will be based 50% on percentage of fat lost and 50% on journal points
Tie-breaker is TOTAL Paleo Points
Body Fat test: Sat. Jan. 14 from 10am-1pm @ CFR
Body Fat re-test: Sat. Feb. 11
Cost: $40 (this includes cost of getting fat tested)
GRAND PRIZE:  Your choice of a $100 gift card from Whole Foods, Rogue Fitness, or Dick’s Sporting Goods.

Percentage of fat lost (% after – % before / % before). We will have a couple students from Oakland University come to CFR on Sat Jan 14 from 10am – 1pm to test body fat.  If you are unable to make it on this day you need to contact Dr. Charles Marks from O.U. to set up an appointment for Thursday or Friday (1/19, 1/20) to have your fat tested at O.U.: 248.370.3549.

Food Journals: must be emailed or handed in each week on Sunday or Monday.  We will only accept hard copies of journals if you decide not to email (no smart phone apps will count for this challenge).  If you currently use an app, simply write everything down in a seperate journal and turn that in.  Requirements for journals are as follows:

  • Meals must be recorded with time of day (meals, not just a list of food items for the day)
  • 4+ meals per day
  • Protein at every meal
  • 4+ servings of veggies
  • 100% Paleo
  • Each of the 5 categories above is worth 5 points (you will begin each day with 25 points).  Therefore if you choose not to log the time of day you ate, you lose 5 pts.  If you choose not to eat protein with each meal, you will lose 5 pts.  Each criterion is “all or nothing”; if you choose to eat only 3 servings of veggies, you get zero of the 5 points.  Notice the word “choose”…every decision you make is your choice, you decide, no one else.

You will get 1 bonus point per day for each of the following:

  • 3g+ Fish Oil
  • 64oz of Water
  • WOD
  • 20 mins of mobility (at home or at CFR)

We highly recommend everyone take before and after pictures for this challenge.  They should be done wearing minimal clothing (i.e. bathing suit).  Amy has kindly volunteered to use her photography skills and take pics for everyone.  She will be here on Sat during the fat testing for anyone who wants their pictures taken.  This will be done in the privacy of the office and no one will have to see your pics but yourself and Amy.


Robb Wolf Guides and Resources – We recommend printing off the Quick Start Guide, Shopping List, and Food Matrix.

Paleo Plan – This is a website loaded with recipes


Am I dis-qualified if I have a cheat meal? You will not be dis-qualified if you decide to eat a cheat meal, but you will lose your 5 Paleo points for that day.  We highly recommend trying your absolute hardest to make it all 28 days with NO cheat meals…just one bagel can destroy all of the a hard work you put in for the last week(s).

How do I measure grams of Fish Oil? Look on the label for total EPA/DHA content.  It will be measured in mg; take 1000 and divide it by this number, then multiply by the number of grams you want to consume (this will equal the # of pills you need to take).  For example; if each capsule contains 500 mg of total EPA/DHA and you want to consume 3 grams for the day you would need to take 6 capsules (1000/500mg * 3grams = 6caps).

What about alcohol? Alcohol is not Paleo, PERIOD.

What counts as protein? You are required to eat protein at every meal and this protein should come from meat, fish or eggs.  Yes, there is protein in almonds but nuts and seeds are a fat source and they will not count as protein for this challenge.

What is considered “mobility”? Mobility would be foam rolling, massaging with the lacrosse ball, dynamic/static stretching, band stretching, etc.  Visit the Mobility WOD for ideas.

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