TILT III October Nutrition Challenge
“Keep it Real” Food ONLY Challenge
Real Food was once alive and doesn’t come from a box or container. If it has a long shelf life it is a man-made, edible, food-like substance – not food.
Eat meats and vegetables, nuts and seed, little starch, and no sugar or alcohol.
We will be working with NexDine to offer Nutrition Challenge Approved items every day in the Cafe. Look for the TILT Logo.
When: Monday October 8th- Tuesday October 30th
Who: Unlimited Class Members of TILT III
*sign up sheet at front desk*
We will be using an Inbody Body Composition Scale to measure our starting point and progress on this Challenge. Step on and get great metrics to improve on over the course of the month.
Weigh in/Weigh Outs:
Weigh Ins: Wednesday October 3rd+ Thursday October 4th
Weigh outs: Monday October 29th+ Tuesday October 30th
Tuesday October 9th
The top performer will be selected based on:
-Total Points scored
-Measurement improvements: weight and body fat percentage
-Performance Improvements: Baseline workout vs. Retest
You keep track and submit at weigh out.
1 Point- You kept it real all day with real foods, NO CHEATS.
1 Point- You worked out at CrossFit TILT III or did a travel wod. Max of 6/wk.
1 Point- You drank enough water. 104 oz. Men, 72oz. Women
1 Point- You slept at least 7 hours.
No processed foods, no sugar, no alcohol. Real food grows in the wild and has one ingredient. Aim for 3 meals a day with 1 Protein, Vegetable, Carb, and Fat. Avoid Snacking.
Cheat Days- What if there is a day when I give in and don’t stick to these guidelines? What if I have a wedding or birthday party and I go off the tracks? Does that mean I shouldn’t sign up? Absolutely not. Get right back at it the next day! If you miss a day of work you don’t quit your job. You will still see better results trying your best on this challenge then not trying at all. It is less than 30 days of an opportunity to learn things about your diet that will dramatically improve the quality of your life. You are worth it.
Say YES to:
Protein- Chicken Breast, Chicken Thigh, Eggs, Ground Turkey, Turkey Tenderloin, Turkey Breast, Grass Fed Beef, Steak, Fish, Pork
Carbs- All Fruit, Beets, Yams, Sweet Potato, Butternut Squash, Carrots, Acorn Squash, Plantains, Parsnips
Vegetables- Leafy greens, Broccoli, Green Beans, Cauliflower, Pepper, Onion…
Fats- Olive Oil, Avocado Oil, Olives, Coconut Oil, Avocado, Homemade Dressing, Raw Almonds, Raw Pecans, Raw Walnuts, Nut Butter
Say NO to:
• Sweeteners… honey, agave nectar, stevia, coconut sugar
• Alcohol, Soda, Juice, Energy Drinks
• Dairy… cream in the coffee, Milk, Cheeses, Yogurt
• Corn and corn products
• Unnaturally processed condiments, dressings, sauces, marinades, or spices (read the labels)
• Dried Fruit
• Pasta, White Potato, Rice, Quinoa
• Legumes (Peanuts, Beans, Soy, Chick Peas)
• Canola, vegetable, soybean, grapeseed oils
• All protein bars as meals. Quest Bars, Cliff Bars, Kind Bars, Lara Bars.
• Juicing fruit (blending is OK – fiber + vitamins are lost when juicing)
• All sport supplements
Commonly asked, and are OK:
• Deli Meats (as long as there isn’t sugar added)
• Sweet Potato (but not restaurant sweet potato fries… it can get ugly)
• Balsamic Vinegar (“Vinaigrettes” commonly have added sugars). Look into “Tessamae’s” dressings!
• Coconut, olive, avocado, and nut oils
• Coconut milk, almond milk (no added sugar)
• Grass-Fed butter, Ghee, Nutritional Yeast, Baking Soda/Powder, Salt
• Green Beans and Peas… but not chick peas!
• Coffee (black) and Tea (unsweetened), Seltzer Water
• Chicken and Beef broth/stock
• Mustards and Hot Sauces made with natural ingredients (check labels for sugars, unhealthy oils). Franks Red Hot is a go.
*If you want other travel workouts, just ask a coach!*
50 or 100 Burpees for time
Death by Burpees – 1st minute= 1 burpee, 2nd minute=2 burpees, 3rd minute=3 burpees, ect… see how high you can climb!
Deck of Cards! Ace=1 min plank, Hearts=burpees, Clubs: air squats or lunge, Diamonds=situps, Clovers=pushups
3 Rounds For Time: Run 800m, 20 Squats, 20 Push ups, 20 Squats
4 Rounds For Time: Run 400 meters, 50 air squats
Annie- 50-40-30-20-10 Double Unders and Situps
Annie with burpees- 50-40-30-20-10 Double Unders and 25-20-15-10-5 Burpees
AMRAP 12 – 2-2-2,4-4-4,6-6-6, ect… Air Squats, Push-ups, Sit-ups
Tosh Sprints – 3 Rounds – 200 meter run (rest 1 min), 400 meter run (rest 1:30), 600 meter run (rest 2 min)
7 Rounds For Time: 10 Pushups 20 Sit ups 30 Squats
For Time: 300 Air Squats
5 Rounds For Time: Run 200m Run 10 Burpees
3 Rounds For Time: Run 400m 30 Pushups
4 Rounds For Time: 10 Handstand Pushups Run 200m
AMRAP 12: 10 Burpees, 15 Sit ups
10-9-8-7-6-5-4-3-2-1 reps of burpees and a 100 meter sprint between each set
21-15-9 for time of: Burpees, Air Squats and Pushups
For Time: Run 1, 2 or 3 miles for time
“Tosh” 3 rounds of 200, 400, 600m run – rest equal running time
5 Rounds For Time: Handstand 30 seconds 30 Squats
In 10 minutes complete 1 mile run and as many burpees as possible
5x400m Run, 1 minute rest
10x100m sprints, Every minute on the minute.
24 – 21-18-15-12-9-6-3 reps of Push ups and Jumping squats
Tabata Squats, Push ups, Burpees and/or Sit ups
3 Rounds: 50 Situps Run 400m
10 Rounds For Time: 10 Walking Lunges 10 Pushups
Lunge 400m for time
4 Rounds For Time: Run 400m 50 Air Squats
10 Rounds For Time: 10 Pushups 10 Squats
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds.
For Time: Run 800m 100 Air Squats Run 800m
3 Rounds: .5 mile Treadmill Run, 20 Dumbbell Thrusters (30’s/20’s)
AMRAP 10: 7 Dumbbell Hang Clean and Jerks (40’s/30’s), 12 Burpees
AMRAP 20: 6 Strict Pull-Ups, 12 Dumbell Snatches (alternating), 18 Air Squats
“Dumbell DT” – 5 Rounds: 12 DL, 9 Hang Power Cleans, 6 Push Jerks (45’s/35’s)
4 Rounds: .25 Treadmill Run, 20 Sit-Ups, 15 Dumbbell Hang Squat Cleans (35’s/25’s)