April Challenge: DLG's and More!

Tuesday March 27th, 2012

A. Deadlift

3-3-3-3

B. 36 KB Swings (70/44)

    15 Deadlifts (245/155)

    28 KB Swings

    12 Deadlifts

    20 KB Swings

    9 Deadlifts

    12 KB Swings

     6 Deadlifts

April Challenge: DLG's and More!

Okay, so for the month of April we are going to have the biggest nutrition challenge yet. It's going to be more involved than the No Bread Challenge, but with a little bit of commitment, it should be a great experience for all who choose to accept.  This challenge is more of a game: there will be points awarded to good eating habits, and points taken away for bad ones. You will have to be on your best behavior if you want to do well in our little game.

Here is what you are going to need for this challenge:

1. A food journal (you can also use your WOD notebook at the gym)

2. Fish Oil (more on this later, I will give brand recommendations)

3. Access to a farmers market or Whole Foods or any other good produce store

Here is how the challenge works:

Every day, for the month of April you will record everything you put into you body (except water). The more detailed you are  in your recordings, the better. Now, some of you may see this as a huge pain in the ass, but it's only for one month and I promise you food journaling is one of the most powerful tools in improving overall nutrition. So, suck it up. This will paint a very detailed picture of what goes into your body on a daily basis and we can begin to recognize patterns of both good and bad eating habits. It will also serve as your scorecard for the challenge. At the end of April (and other checkpoints along the way), we will add up the scores and see how everyone did. Prizes will be awarded!

Here is how the scoring works:

*Take your fish oil pill +1

**Eat a serving of DLG's (dark leafy greens) +1

Eat a serving of organic DLG's +2

Eat any grass-fed meat, chicken, or eggs +1

Eat any wild caught fish +1

-do not get too hung up on what constitutes a serving. For example, if you eat a salad with a bunch of leafy vegetables (more than 1 fist size), we'll call that 2-3 servings. If you have a small side of boiled kale with dinner (smaller than fist) we'll call that 1 serving. Use your best judgment!

-it will be imperative that for this challenge you go outside the box on where to get this food. Farmers markets, health food stores, even online shopping will need to be explored. New and creative recipes for DLG's will likely need to be implemented.

You get 1 alcoholic drink per day. Any and every drink after that is -1

You get one cup of coffee per day (if your one cup is from Green Roast Organic +1). Any and every cup after that is -1

Any sugary treat (cookie, cake, ice cream, candy, crackers, processed snack etc) -1

Any soda whether diet or regular -1

You get one bread, rice, pasta, or potato product per week! Any and every other is -1

 

Neutral Foods: vegetables, fruits, nuts, seeds, sprouts, sweet potatoes. These are encouraged but do not gather points.

*I recommend Carlson's brand: http://www.carlsonlabs.com/s-12-fish-oils.aspx

I recommend Dr. Barry Sear's fish oil: http://shop.zonediet.com/product/detail/104.aspx

**List of Leafy Greens: http://www.livestrong.com/article/358248-list-of-dark-green-leafy-vegetables/

Kale

Mustard Greens

Collard Greens

Spinach

Dark Romaine Lettuce

Arugula

Swiss Chard

Broccoli