NBC 2013

A. Snatch 


B.100 Double Unders

5 Snatches (95/65)

75 Double Unders

10 Snatches 

50 Double Unders

15 Snatches

25 Double Unders

20 Snatches

The No Bread Challenge (NBC) is almost here and it’s time to announce what foods are allowed and what foods are no-no’s.  More details will be revealed as the week unfolds, but for now get your shopping lists together for October!

There will be 3 zones for cheat foods that will get you negative points. Below are the zones and the negative points you will be responsible for recording on your score sheets:

Zone 1 (-1)

Brown Rice

Multi grain bread

Brown Rice Pasta

Additional Alcoholic Beverage (1 alcoholic beverage per day w/ no penalty, no rollover)

Additional Coffee (1 coffee per day with no penalty)

Dark Chocolate


Zone 2 (-2)

Bread (white, wheat, sourdough, etc)

Tortillas (corn, flour, chips)




Rice (white, spanish, basmati etc)

White Pasta



Zone 3 (-3)

Cake (cupcakes, twinkies, cookies, etc)

Ice Cream



Soda/Diet Soda (each can is -3)

Sugary Cereals


Sugary energy drinks, “fruit” drinks, Tang, Crystal Light, Gatorade, etc

Okay to Eat

Oats (whole oats, not the processed oatmeal from Vons!)


Sweet Potatoes










**Please try to make it into the gym as much as possible this week so we can assess you completely before the 1st!


You will start with 100 nutrition points. On October 1st, you will have possession of your NBC Scoring sheet and will begin recording any cheat meals, which will be deducted from your 100 initial points. At the end of the challenge you will have a raw score for how well you did on the diet part of the challenge. The honor system is in full effect, so be sure to accurately record all negatives. We will then add in points for body fat % changes and new times on the baseline WOD. Prizes will be given to those who perform well on

There is a $10 entrance fee. One-hundred percent of this fee goes towards prizes for those who perform well on the challenge. The winner will get their name etched in CFR history on the plaque too!

One final note, and I gave this a lot of thought. Everyone will have one safe day. This is a 24 hour period during the month where no negative points will count against you. It’s not a day where you eat ice cream and drink beer all day. Remember, this challenge is about having the healthiest month of your life. It’s for an occasion, or a slip up, or just a day where you gave in a little. That day needs to be written on your score sheet.

Get prepared this week to start fresh a week from tomorrow!