Announcing Daybreak’s very own NUTRITION CHALLENGE! What better way than a little friendly competition to introduce healthy eating habits into the Daybreak community. The goal of this challenge is to help you get into a routine of eating well with a balanced approach that you can maintain long after the challenge is over. This isn’t meant to be a one-off diet or quick-purge program. The premise is simple: We will award points for eating quality foods consumed in the correct quantity to optimize performance and overall health.
QUESTIONS: Post any and all questions to comments on this blog post or see one of the coaches at the box. Athletes will be weighed, measured and photographed (optional) by Mel or Rap before and after the challenge. Plus we will conduct benchmark workouts to measure performance gains. The workouts will include a 1 rep max clean and jerk and “Jackie” (For time: 1000m row, 50 thrusters at 45#, 30 pull ups). If you’ve already done Jackie a few weeks ago, that will be your benchmark. We will award points for daily nutrition scores, % performance gains, % weight lost, and % inches lost. Each day you will have the potential to earn 3 points: 1 Point: For Eating Whole Foods (QUALITY) 1 Point: For Eating Correct Portions (QUANTITY) CLICK HERE for more ideas on what constitutes 1 serving or CLICK HERE for a more comprehensive block chart. Print outs of both available at front desk. Tape them to the inside of a cabinet or the outside of the refrigerator for easy access. Example Day for a Medium Male (17 Blocks) Breakfast – 5 blocks (5 blocks of protein, 5 of fat, 5 of carbs) Lunch – 6 blocks (6 blocks or protein, 6 of fat, 6 of carbs) Dinner – 6 blocks (6 blocks or protein, 6 of fat, 6 of carbs) 1 Point: For Doing CrossFit (EXERCISE) Ideally you would WOD at Daybreak, but home WODs count if you can’t make it in, as will hotel WODs and drop-ins at other boxes if you’re traveling. Tuesday OR Wednesday Have a cheat FOOD. Not a meal but a serving of food that is under the quality perimeters we’ve established above. If you want a glass of wine or have been craving a cookie, Tues OR Wed is the day to have it. A serving of ice cream, chocolate, pizza, etc. You WILL get the point for eating quality foods, but you have to zone the cheat food into one of your meals for that day to control portion size. Then, let your body reset. Saturday OR Sunday Have a cheat MEAL. Yes, an entire meal. Pizza and a beer, pasta and wine, burger with a bun plus ice cream for dessert. Whatever you’ve been craving throughout the week, have it. Or, if you’re going out for the night and want to indulge do it. Again, you WILL get the point for eating quality foods, but you have to zone the cheat meal into your day (again to control portion size).LOGISTICS
WHO: All Daybreak members (punch cards included).
WHEN: Contest starts this coming Monday, January 13th and runs for 4 weeks until Sunday, February 9th
SIGN UP: Simply post to comments on THIS POST that “YOU’RE IN!”, then see a coach to take your measurements by the end of the week.
COST: Nothing! Free for all Daybreak members.
TRACKING: We will use the comments for each day’s WOD (workout of the day) to post your WOD score AND your Nutrition Score. If you worked out somewhere else, post your workout, score and nutrition score! Scores must be posted by midnight of that day. We will tally the results and post the DCF Nutrition Leaderboard at the end of each week.
PRIZES:
BENCHMARKS & MEASUREMENTS
NUTRITION SCORING
Female
Male
Small = 10 Blocks
Small = 16 Blocks
Medium = 11 Blocks
Medium = 17 Blocks
Large = 13 Blocks
Large = 19 Blocks
Extra Large = 20 Blocks
1 block is equal to 1 serving of protein, fat and carbohydrate.
5 eggs (1 egg = 1 blocks)
15 almonds (3 almonds = 1 blocks)
2.5 apples (0.5 apples = 1 block)
6 oz of chicken (1oz = 1 block)
6 T of avocado (1 T = 1 block)
6 T of rice (3T = 1 blocks) – This is only 2 blocks of carb
Salad w/ 1 head of lettuce, 1 cucumber, 3/4 c of snow peas, 1 c strawberries ( Each of these is equal to 1 block of carb) – This HUGE salad is 4 blocks of carb
9 oz burger (1.5 oz of ground meat = 1 block)
1 sweet potato made into fries w/ 1 tsp coconut oil (1/3 sweet potato = 1 block. 1/3 tsp coconut oil = 1 block) – This is 3 blocks of carb and 3 blocks of fat
2 cups of brussel sprouts made with 1 tsp coconut oil (1.25 c brussels = 1 block carb. 1/3 tsp coconut oil = 1 block fat) – This is 3 blocks of carb and 3 blocks of fat.HOW DAYBREAK’S CHALLENGE IS DIFFERENT
I’m SO in for this.
Does downhill skiing count for exercise? I’m out at Big Sky for the last week of January and will be skiing 5-6 hours a day that week… 🙂
^^^ Me too, Megan. I’m in.
I’m in! The last week of the challenge I am on vacation with the family in St. Thomas which could pose a huge handicap for me….why can’t we start tomorrow? Lol
Make sure you go see our friend, Chris Irwin, who owns CrossFit St. Thomas. Great guy. He’ll treat you and Gail well. You can easily keep your WOD points! If you think you’ll be able to make it in, we can give him a heads up. Let us know.
Sure why not! I’m in –
I am in, scared but in!
Brown’s are in.
In… Started 2 days ago in fact, let’s get my measurements ASAP
In 🙂
In
In
I’m in!
What the hell….. I’m in!
I’m in, I too am away last week in Jan…that was supposed to be my binge week since I started a challenge on my own Jan 1!! Ah well. I just have to get these blocks down.
Vicki and Dave S – Let’s do final measurements and WOD benchmarks before you both leave!
I’m in!
I’m in!
So it looks like the sample meals are pretty cut and dry in terms of the food. Chicken breast, artichoke….. Most of my food is composed of various ingredients and put together like for example meatballs, or homemade vinaigrette dressing , soup, tuna salad ect… How would I be able to make these into blocks? Would I have to calculate the blocks at prep time?
Also what if I am avoiding all grain/bread/dairy products does that count for or against you? Thanks!
Great questions Vicki!
1. When you make a recipe with a combination of foods, measure before you combine them. For example: If you’re making soup with a bunch of veggies, 1 lb of meat and it calls for 3T of oil… Vegetables are negligible when it comes to carbohydrates therefore you don’t need to account for them. The pound of meat equals 16 blocks of protein. The 3T of oil is 27 blocks of fat. Once you’ve figured out how many blocks of pro, fat and carb are in the entire recipe, then divide the total by how many servings the recipe yields. If the above recipe yields 8 servings then each serving as 2 blocks of protein and about 3 blocks of fat. Eat A LOT of veggies until you’re full and assume you got enough carbohydrate blocks.
2. Avoiding grains/bread/dairy is great! These types of foods can trigger autoimmune responses. Keep them out of your diet if you feel you do not respond well to them.
I didn’t record my time for Jackie from 12/26 for a benchmark………. Is that bad?
Not a problem Cherilynn! You’ll get the chance to do it again next week!
First of all…Eric your a genius!! thanks for your help with wordpress!!! I am IN for the challenge!! Can’t wait to rock this challenge!!!
In. Wow, am I ever glad that my time on Jackie was so bad. I can shave at least 3 minutes off from when I freaked out, stopped the WOD, and then re started. I’m also pretty fluffy post-holidays. So yeah, what the hell. I’ll try this.
I am in… Let’s “git ‘er done” 🙂
Hey… I have a really silly question………if you supposed to have 12 blocks….its 12 blocks per meal right not 12 per day?
12 blocks per day … 12 blocks of protein, 12 blocks of fat, 12 blocks of carbohydrates. You can divide these equally into however many meals fit your lifestyle. For example… If I like to eat 3 meals per day I would have three 4 blocks meals (4 blocks of pro, 4 blocks of fat and 4 blocks of carb). If I wanted to eat 4 meals I would eat four 3-blocks meals (3 pro, 3 fat and 3 carb)… Does this help?
Is this based on the honor system? Like keeping track/journal on how many blocks one is eating per day, obviously the objective data would be the weigh in and measurements but… And as far as alcohol goes, I’m abstaining for now but on vaca I definitely want to relax and enjoy a cocktail or a glass of wine with dinner Am I disqualified if I do?
I am in.
In. So many pounds to lose, so little time.
In!
I am having a hard time with the blocks of food. Last night I think the steak I ate was enough that I could not eat today and possibly tomorrow.
How many blocks is a double stuff Oreo?
I’m IN!
Better late than never.. I’m in too!
i’m in. sounds fun.
Question: coffee is nothing (pro, carb, or fat), assuming we drink it black, correct? For the love of all that is beautiful and right in this world, please tell me coffee is nothing.
CORRECT!!
If you said you’re “IN” I have you signed up!
Please get measured if you haven’t already!
I’m in – sorry for late response – just was able to log in.
I’m in and have been measured!