2015 RCFBC Nutrition Challenge Kick-Off

We only have one week left.  Stay committed and finish strong!  Start thinking about what habits you will keep with going forward.  A 5 week challenge is great, but the point is to create some sustainable habits.  It doesn’t necessarily mean 100% paleo, but it does mean better habits!

The Week 4 Winners Are…

Amy Green, Ben Jarvis, and Mike LeJeune with 302 points in week 4!  They are now in a tie for the overall lead with Adam Belmarsh, Tammy Ruggiero, & David Ruggiero.

Wrinkle #1 – Prize This Week

All teams that have scored at least 250 points each week were entered into a drawing and two names were drawn for this week’s prize – Leurong Living.  This week’s winners were Jim Mello and Mikia Manley. 

Wrinkle #2 – CF Class Credit to all competition participants

With the competition coming on Saturday, we strongly encourage competition participants to take a rest day of active recovery.  As such, you are allowed to count a CF class for a day you do not do CF this week.  Go in still, do an hour of light recovery work (e.g. light row and some mobility) and take your other point.

Week 4 Beginning 11/30/15
Team # Team Name Raw Score Rank Total Score Overall Rank
11 11 – Adam Belmarsh, Tammy Ruggiero, & David Ruggiero 291 2 14 1
24 24 – Ben Jarvis, Amy Green, & Mike 302 1 14 1
1 1 – Michelle Masone, Marlena Delaney, & Mike 276 4 33 3
8 8 – Alisa Ball, Mikia Manly, & Lauren 280 3 38 4
30 30 – Steve Canto, Barbie Lynch, & Mike 274 5 56 5
16 16 – Shaun Selha, Erin Collins, & Sarah 265 8 58 6
25 25 – Scott Birmingham, Ellen Murray, & Scott 265 8 70 7
7 7 – Amanda Agostino, Toni Sidock, & Harrison 266 7 77 8
23 23 – Hayden Woodyatt, Zee Selha, & Lauren 257 11 80 9
19 19 – Olivia Monarch, Matt Merenich, & Brian Schier 254 12 81 10
26 26 – Kerri-Anne Hollingshead, Kathy Dunn, & Nicci 254 12 95 11
36 36 – Jim Mello, Bob-O Driscoll, & Mike 269 6 103 12
9 9 – Corinne Conroy, Pat Conroy, & Mike 261 10 107 13
5 5 – Alyson Simmons, Ashlee Simmons, & Lauren 247 17 108 14
21 21 – Dave Nickerson, Brandy Nickerson, & Sarah 253 14 116 15
35 35 – Sadie Joy, Nikki Pinkus, & Doc 247 17 131 16
17 17 – Jennifer Constable, Rebecca Britland, & Scott 252 15 133 17
10 10 – Mike Nagle, Nicolle Nagle, & Ali 251 16 135 18
31 31 – Javier Perez, Brian McLaughlin, & Erin 246 19 144 19
15 15 – Christy Driscoll, Michelle Sacks, & Erin 238 21 174 20
13 13 – John Naples, Jay Rands, & Monarch 229 24 176 21
20 20 – Alissa Cole, Chris Cole, & Nicci 233 23 176 21
22 22 – Laura Murphy, Sue McHugh, & Ali 242 20 178 23
27 27 – Todd Merritt, Crissy Merritt, & Eats 220 30 191 24
33 33 – Tina Conte, Jean Roche, & Eats 227 26 191 24
2 2 – Janet Saran, Danielle Walsh, & Harrison 229 24 199 26
12 12 – Mike LeBlanc, Casey Nuttall, & Monarch 226 27 200 27
32 32 – Chris Haddad, Emily Haddad, & Harrison 234 22 206 28
6 6 – Monica Martin, Cindy Machlachlan, & Erin 226 27 208 29
4 4 – Courtney Pare, Tony Pare, & Sarah 226 27 231 30
18 18 – Elena Monarch, Christine Meara, & Monarch 219 31 232 31
28 28 – Kris Andren, Brendan Kennedy, & Ali 216 32 242 32
29 29 – Ryan Dumas, Jeremy Broscious, & Eats 0 35 251 33
14 14 – Christine Candler, Mary-Claire Burke, & Doc 187 33 256 34
3 3 – Michael Lee, Barbara Lee, & Doc 80 34 274 35

The Week 3 Winners Are…

Adam Belmarsh, Tammy Ruggiero, & David Ruggiero won week 3 with 287 points and have the overall lead by 6 points over Ben Jarvis, Amy Green, and Mike LeJeune.

Wrinkle #1

Prizes this week go to the most improved team from Week 2 to Week 3 – Mike LeBlanc, Casey Nuttall, and Mike Monarch. The non-coach members will each receive Nano 5s! I told you guys it would pay to keep going strong 🙂

 

Wrinkle #2

Your ranking this week will be multiplied by 5! This means if you finish in first you will have 5 points added to your overall score and if you finish second you will have 10 points.  This is a huge opportunity to catch up to the leaders if you are willing to go the extra mile this week.

Week 3 Beginning 11/23/15
Team # Team Name Raw Score Rank Total Score Overall Rank Change from
Week 2
11 11 – Adam Belmarsh, Tammy Ruggiero, & David Ruggiero 287 1 4 1 -5
24 24 – Ben Jarvis, Amy Green, & Mike 255 5 10 2 -17
1 1 – Michelle Masone, Marlena Delaney, & Mike 248 6 14 3 -29
16 16 – Shaun Selha, Erin Collins, & Sarah 263 3 18 4 13
19 19 – Olivia Monarch, Matt Merenich, & Brian Schier 239 10 22 5 -14
8 8 – Alisa Ball, Mikia Manly, & Lauren 274 2 23 6 -4
5 5 – Alyson Simmons, Ashlee Simmons, & Lauren 242 8 24 7 -11
23 23 – Hayden Woodyatt, Zee Selha, & Lauren 244 7 26 8 -10
25 25 – Scott Birmingham, Ellen Murray, & Scott 234 11 31 9 -15
30 30 – Steve Canto, Barbie Lynch, & Mike 242 8 32 10 -10
26 26 – Kerri-Anne Hollingshead, Kathy Dunn, & Nicci 234 11 36 11 -10
27 27 – Todd Merritt, Crissy Merritt, & Eats 224 15 41 12 -27
7 7 – Amanda Agostino, Toni Sidock, & Harrison 214 27 43 13 -35
21 21 – Dave Nickerson, Brandy Nickerson, & Sarah 223 18 46 14 -31
35 35 – Sadie Joy, Nikki Pinkus, & Doc 221 20 46 14 -30
31 31 – Javier Perez, Brian McLaughlin, & Erin 228 14 49 16 -19
12 12 – Mike LeBlanc, Casey Nuttall, & Monarch 263 3 55 17 43
10 10 – Mike Nagle, Nicolle Nagle, & Ali 224 15 55 17 3
13 13 – John Naples, Jay Rands, & Monarch 210 28 56 19 -33
9 9 – Corinne Conroy, Pat Conroy, & Mike 234 11 58 20 -9
17 17 – Jennifer Constable, Rebecca Britland, & Scott 208 30 58 20 -39
33 33 – Tina Conte, Jean Roche, & Eats 222 19 61 22 -18
20 20 – Alissa Cole, Chris Cole, & Nicci 218 23 61 22 -10
15 15 – Christy Driscoll, Michelle Sacks, & Erin 224 15 69 24 -6
6 6 – Monica Martin, Cindy Machlachlan, & Erin 221 20 73 25 -7
36 36 – Jim Mello, Bob-O Driscoll, & Mike 218 23 73 25 -15
29 29 – Ryan Dumas, Jeremy Broscious, & Eats 217 25 76 27 N/A
18 18 – Elena Monarch, Christine Meara, & Monarch 220 22 77 28 -4
2 2 – Janet Saran, Danielle Walsh, & Harrison 215 26 78 29 -10
22 22 – Laura Murphy, Sue McHugh, & Ali 207 31 78 29 -25
28 28 – Kris Andren, Brendan Kennedy, & Ali 210 28 82 31 -27
14 14 – Christine Candler, Mary-Claire Burke, & Doc 161 34 91 32 -71
32 32 – Chris Haddad, Emily Haddad, & Harrison 201 32 96 33 -10
4 4 – Courtney Pare, Tony Pare, & Sarah 201 32 96 33 -18
3 3 – Michael Lee, Barbara Lee, & Doc 64 35 104 35 -16

 

The Week 2 Winners Are…

Adam Belmarsh, Tammy Ruggiero, & David Ruggiero with 292 points for the week!  Congratulations, you each win a $50 gift certificate to whole foods for your next shopping trip 🙂

The team is also in first place overall with a score of three (2nd place week 1 + 1st place week 2), followed closely by Ben Jarvis, Amy Green, and Mike LeJeune with a score of 5, and Michelle Masone, Marlena Delaney, and Mike LeJeune with a score of 8.

Stay strong during the holidays this week!

Week 1 Beginning 11/9/15 Week 2 Beginning 11/16/15
Team Name Raw Score Week Rank Total Score Overall Rank Raw Score Week Rank Total Score Overall Rank
11 – Adam Belmarsh, Tammy Ruggiero, & David Ruggiero 272 2 2 2 292 1 3 1
8 – Alisa Ball, Mikia Manly, & Lauren 243 19 19 19 278 2 21 10
1 – Michelle Masone, Marlena Delaney, & Mike 259 5 5 5 277 3 8 3
24 – Ben Jarvis, Amy Green, & Mike 278 1 1 1 272 4 5 2
21 – Dave Nickerson, Brandy Nickerson, & Sarah 232 23 23 23 254 5 28 15
23 – Hayden Woodyatt, Zee Selha, & Lauren 248 14 14 14 254 5 19 8
5 – Alyson Simmons, Ashlee Simmons, & Lauren 253 9 9 9 253 7 16 6
19 – Olivia Monarch, Matt Merenich, & Brian Schier 259 5 5 5 253 7 12 4
30 – Steve Canto, Barbie Lynch, & Mike 245 15 15 15 252 9 24 11
27 – Todd Merritt, Crissy Merritt, & Eats 244 16 16 16 251 10 26 13
35 – Sadie Joy, Nikki Pinkus, & Doc 244 16 16 16 251 10 26 13
16 – Shaun Selha, Erin Collins, & Sarah 262 3 3 3 250 12 15 5
7 – Amanda Agostino, Toni Sidock, & Harrison 262 3 3 3 249 13 16 6
25 – Scott Birmingham, Ellen Murray, & Scott 255 7 7 7 249 13 20 9
17 – Jennifer Constable, Rebecca Britland, & Scott 249 13 13 13 247 15 28 15
31 – Javier Perez, Brian McLaughlin, & Erin 241 20 20 20 247 15 35 18
26 – Kerri-Anne Hollingshead, Kathy Dunn, & Nicci 254 8 8 8 244 17 25 12
9 – Corinne Conroy, Pat Conroy, & Mike 222 29 29 29 243 18 47 22
13 – John Naples, Jay Rands, & Monarch 251 10 10 10 243 18 28 15
33 – Tina Conte, Jean Roche, & Eats 235 22 22 22 240 20 42 21
28 – Kris Andren, Brendan Kennedy, & Ali 216 33 33 33 237 21 54 29
36 – Jim Mello, Bob-O Driscoll, & Mike 223 28 28 28 233 22 50 24
14 – Christine Candler, Mary-Claire Burke, & Doc 194 34 34 34 232 23 57 32
22 – Laura Murphy, Sue McHugh, & Ali 229 24 24 24 232 23 47 22
15 – Christy Driscoll, Michelle Sacks, & Erin 222 29 29 29 230 25 54 29
6 – Monica Martin, Cindy Machlachlan, & Erin 226 27 27 27 228 26 53 28
20 – Alissa Cole, Chris Cole, & Nicci 250 12 12 12 228 26 38 19
2 – Janet Saran, Danielle Walsh, & Harrison 229 24 24 24 225 28 52 26
18 – Elena Monarch, Christine Meara, & Monarch 228 26 26 26 224 29 55 31
10 – Mike Nagle, Nicolle Nagle, & Ali 251 10 10 10 221 30 40 20
12 – Mike LeBlanc, Casey Nuttall, & Monarch 240 21 21 21 220 31 52 26
4 – Courtney Pare, Tony Pare, & Sarah 219 32 32 32 219 32 64 33
32 – Chris Haddad, Emily Haddad, & Harrison 221 31 31 31 211 33 64 33
3 – Michael Lee, Barbara Lee, & Doc 77 35 35 35 80 34 69 35
29 – Ryan Dumas, Jeremy Broscious, & Eats 244 16 16 16 0 35 51 25

The Week 1 Winners Are…

Ben Jarvis, Amy Green, and Mike LeJeune with 279 points.  Congratulations, you win a free massage with Cindy Doody!

Remember folks, your score going forward is your place this week.  In other words, the 2nd place team has a score of 2 and is thus only 1 point behind the 1st place team.  Every week counts and no one is out of it!

Team # Team Name Raw Score Rank
24 24 – Ben Jarvis, Amy Green, & Mike 278 1
11 11 – Adam Belmarsh, Tammy Ruggiero, & David Ruggiero 272 2
7 7 – Amanda Agostino, Toni Sidock, & Harrison 262 3
16 16 – Shaun Selha, Erin Collins, & Sarah 262 3
1 1 – Michelle Masone, Marlena Delaney, & Mike 259 5
19 19 – Olivia Monarch, Matt Merenich, & Brian Schier 259 5
25 25 – Scott Birmingham, Ellen Murray, & Scott 255 7
26 26 – Kerri-Anne Hollingshead, Kathy Dunn, & Nicci 254 8
5 5 – Alyson Simmons, Ashlee Simmons, & Lauren 253 9
10 10 – Mike Nagle, Nicolle Nagle, & Ali 251 10
13 13 – John Naples, Jay Rands, & Monarch 251 10
20 20 – Alissa Cole, Chris Cole, & Nicci 250 12
17 17 – Jennifer Constable, Rebecca Britland, & Scott 249 13
23 23 – Hayden Woodyatt, Zee Selha, & Lauren 248 14
30 30 – Steve Canto, Barbie Lynch, & Lee 245 15
27 27 – Todd Merritt, Crissy Merritt, & Eats 244 16
29 29 – Ryan Dumas, Jeremy Broscious, & Eats 244 16
35 35 – Sadie Joy, Nikki Pinkus, & Doc 244 16
8 8 – Alisa Ball, Mikia Manly, & Lauren 243 19
31 31 – Javier Perez, Brian McLaughlin, & Erin 241 20
12 12 – Mike LeBlanc, Casey Nuttall, & Monarch 240 21
33 33 – Tina Conte, Jean Roche, & Eats 235 22
21 21 – Dave Nickerson, Brandy Nickerson, & Sarah 232 23
2 2 – Janet Saran, Danielle Walsh, & Harrison 229 24
22 22 – Laura Murphy, Sue McHugh, & Ali 229 24
18 18 – Elena Monarch, Christine Meara, & Monarch 228 26
6 6 – Monica Martin, Cindy Machlachlan, & Erin 226 27
36 36 – Jim Mello, Bob-O Driscoll, & Mike 223 28
9 9 – Corinne Conroy, Pat Conroy, & Lee 222 29
15 15 – Christy Driscoll, Michelle Sacks, & Erin 222 29
32 32 – Chris Haddad, Emily Haddad, & Harrison 221 31
4 4 – Courtney Pare, Tony Pare, & Sarah 219 32
28 28 – Kris Andren, Brendan Kennedy, & Ali 216 33
14 14 – Christine Candler, Mary-Claire Burke, & Doc 194 34
3 3 – Michael Lee, Barbara Lee, & Doc 77 35

 

Athletes!  Start.  Your.  Engines!!

That’s right – this nutrition challenge has officially begun!  We know you have a million questions swimming in your minds, so hopefully this little Q&A article will help you out.

1 – Who’s on my team?

1 – Michelle Masone, Marlena Delaney, & Mike
2 – Janet Saran, Danielle Walsh, & Harrison
3 – Michael Lee, Barbara Lee, & Doc
4 – Courtney Pare, Tony Pare, & Sarah
5 – Alyson Simmons, Ashlee Simmons, & Lauren
6 – Monica Martin, Cindy Machlachlan, & Erin
7 – Amanda Agostino, Toni Sidock, & Harrison
8 – Alisa Ball, Mikia Manly, & Lauren
9 – Corinne Conroy, Pat Conroy, & Lee
10 – Mike Nagle, Nicolle Nagle, & Ali
11 – Adam Belmarsh, Tammy Ruggiero, & David Ruggiero
12 – Mike LeBlanc, Casey Nuttall, & Monarch
13 – John Naples, Jay Rands, & Monarch
14 – Christine Candler, Mary-Claire Burke, & Doc
15 – Christy Driscoll, Michelle Sacks, & Erin
16 – Shaun Selha, Mark Bologna, & Sarah
17 – Jennifer Constable, Rebecca Britland, & Scott
18 – Elena Monarch, Christine Meara, & Monarch
19 – Olivia Monarch, Matt Merenich, & Brian Schier
20 – Alissa Cole, Chris Cole, & Nicci
21 – Dave Nickerson, Brandy Nickerson, & Sarah
22 – Laura Murphy, Sue McHugh, & Ali
23 – Hayden Woodyatt, Zee Selha, & Lauren
24 – Ben Jarvis, Amy Green, & Mike
25 – Scott Birmingham, Ellen Murray, & Scott
26 – Kerri-Anne Hollingshead, Kathy Dunn, & Nicci
27 – Todd Merritt, Crissy Merritt, & Eats
28 – Kris Andren, Brendan Kennedy, & Ali
29 – Ryan Dumas, Jeremy Broscious, & Eats
30 – Steve Canto, Barbie Lynch, & Lee
31 – Javier Perez, Brian McLaughlin, & Erin
32 – Chris Haddad, Emily Haddad, & Harrison
33 – Tina Conte, Jean Roche, & Eats
35 – Sadie Joy, Nikki Pinkus, & Doc
36 – Jim Mello, Bob-O Driscoll, & Mike

2 – What are we measuring and when?

Before and after measurements are huuuuuuge.  We will take several different types so we can build a full story of your transformation.  The goal is to do all of them Monday (11/9) and Tuesday (11/10) this week.  Dr. O and I will be around all day to facilitate.

  1. Baseline Workout – This will be programmed for you in class on Monday.  It’s quick, dirty and great measure of conditioning and basic strength.
  2. Body Measurements – We will measure your shoulders, chest, waist, hips, arms, and legs.  This will help you understand how your body has changed over the 5 weeks.
  3. Weight – Yes, I realize I just wrote an article bashing the scale and I still hate it BUT it will help us tell part of the story.
  4. Before/After Picture – A picture is worth a 1,000 words so why the heck wouldn’t we take one?!

3 – How does the scoring work again?

Super simple.  You start each day with 10 points.  Every time you have a serving of non-paleo food -1.  Notice we said serving – that means that 5 slices of pizza is -5! Alcohol, regardless of type, is also a -1.

You can also earn points through activity!  CrossFit Class = +3, 15+ minutes of mobility outside of class = +1, 1 hour of other activity or Travel WOD = +1.

4 – How do I track my score?

We also made this super simple.  You basically have to follow a link, answer 3 yes/no questions, and enter in 2 numbers daily.

  1. Follow this link: https://drive.google.com/folderview?id=0B3TPuFd3ghBcMTJtaVFxMzJCWFE&usp=sharing
  2. Click on the score sheet for your team.
  3. Each day, answer the yes/no activity questions.
  4. Each day, enter in total number of non-paleo servings and adult beverages you consumed.
  5. That’s it – our excel wizardry will calculate your score and your team’s score!

5 – Did you say prizes?!

YUUUUUUUUP! Each week we will give a prize to the team with the best score.  At the end we will also give out prizes for best score, best results, etc.

There’s a twist – Your team will be ranked for that week and that is your score.  Exampe – the team with the most points will receive a score of 1.  The team with the seconds most points will receive a score of 2.  At the end of the competition we will add up your weekly scores and the team with lowest one wins.  The great part with this scoring is that even if you have a bad week, you still aren’t out of the running!  It will also keep the pressure on the early leaders!

6 – What is/isn’t paleo?

Dr. O will print out a good list for you, but here are the basics.

What’s In:

  • Proteins- Beef/steak (Grass fed is even better!), chicken, pork, fish, eggs, etc.
  • Vegetables- Lots of them!
  • Fruit – if your goals are to really lean out though, limit this to a serving or less per day
  • Nuts – (For this challenge we will allow: Almond butter, cashew butter, macadamia nut butter). Peanuts are a legume, not a nut, so NO peanut butter.
  • Seeds (Sunflower seeds, hemp seeds, chai seeds, flaxseed)
  • Coconut oil
  • Olive oil
  • Black coffee – coconut creamers allowed as long as no sugar
  • PURE dark chocolate (in moderation…like ½ a bar a week. Don’t go crazy :))

What’s Out:

  • Bread – any kind, including gluten free
  • Pasta – any kind, including gluten free
  • Dairy (With exception of grass fed butter in moderation)
  • Processed sugars
  • Alcohol – Just test yourself!!! (Each beer (12 oz.), each glass of wine (6 oz.), each cocktail, is -1)
  • Beans
  • Most starches (sweet potatoes are ok)
  • Grains – Rice, oatmeal, granola, etc
  • Vegetable and canola oil
  • Soy

Post WOD Recovery

  • Within 30 minutes of working out you are allowed to have protein powder, fuel for fire, and amino acid supplements.

8- How long am I doing this for?

5 weeks baby! Monday, November 9th to Friday, December 11th.  Yup, we know Thanksgiving is in that time frame.  Nope, you don’t get a pass that day 😉

9 – How much does it cost?

We are asking each person to throw in $10 that we will use to purchase prizes.  We will collect in class.

10 – Why the heck am I doing this again?!

Because you care about your results and know the challenge is worth the reward.  Keep your eyes on the end goal and let’s kick some butt!

Let the games begin!

Mike

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