At the end of every week you will hand us a sheet with the number of "cheats" that you have.

Diet Compliance Points

The Challenge is 56 Days Long with a total of 672 Diet Compliance Points possible to be earned during the Challenge. For each day’s diet you will mark Clean or Cheat for six (6) time periods during the day. Each Clean is (+2) points while every Cheat is (-3) points. A perfect day is (+12) points. It is possible to go into the negative for a day, week, or even diet points overall.

Rules and Guidelines

As a simple explanation we define a Paleo Diet as eating meat, nuts, veggies, seeds, some fruit, little starch, no sugar, and no dairy. While you are not judged on the following proportions, the Paleo recommended serving consists of 40% carbohydrate, 30% Protein, and 30% Fat.

The following chart outlines the primary categories of foods and ingredients that are Clean and encouraged, Clean in Moderation, or Cheats. These categories contain several examples of foods or ingredients that would fall under these categories. However, there may be other foods or ingredients that are not specifically listed which could still be considered Clean or Cheat based on it falling under one of the main categories.

At the end of every week you will hand us a sheet with the number of "cheats" that you have. Encouraged (Clean) Moderation (Clean) Cheats

Lean Meats including: Oils Dairy Products

Poultry Coconut Oil All Processed Foods make with dairy products

Turkey Olive Oil Milk (Skim, Low-Fat, Whole)

Chicken Breast Macadamia Oil Butter

Pork Tenderloin Avocado Oil Cheese

Pork Chops Cottage Cheese

Pork Butternut Squash Non-fat dairy creamer

Steak Acorn Squash Half and Half

Ground Beef Yam Dairy Spreads

Beef Sweet Potatoes Cream

Chicken Thigh Dried Fruit (No sugar added) Cream Cheese

Chicken Leg Coffee Cool Whip

Chicken Wings Tea- Unsweetened Powdered Milk

Rack of Lamb Bananas- Use sparingly if

weight loss is the goal Yogurt- Greek, Regular, Frozen

Shrimp Mango- Use sparingly if

weight loss is the goal Iced Cream

Lobster (no butter sauce) Baking soda Pudding

Clams Paleo Baked Goods Clarified Butter (Ghee)

Salmon Sugary Drinks

Buffalo Soft Drinks (Soda, Pop)

Venison Steaks Diet Soda

New York Strip Fruit Juices

Lamb Chops Fresh Squeezed Juice

Rabbit Juice from Concentrate

Goat Lemonade

Organ Meat Energy Drinks

Game Hen Any beverage with Sugar or fruit

juice

Top Sirloin Special Cases Grains

Bacon, Uncured with no Nitrates

Zero Calorie Chewing Gum-

1 stick per day Bread

Eggs

Lemon Juice used for flavoring or cooking (3 oz or

less per day)

English Muffin

Chicken Red Wine (one 6 OZ glass per

night) Toast

Duck

Bacon- if no nitrates or nitrites and nutrition label

says "0" Grams of Sugar

Sandwiches

Goose Triscuits

Ostrich Natural Sweeteners Wheat Thins

Vegetables Stevia (1 Packet per day= 1

gram) OR Crackers

Asparagus

1 total tablespoon total per day of any combination of the

following sweeteners:

Oatmeal, oats

Avocado Raw Agave Cream of Wheat

Artichoke hearts Honey Corn

Brussels sprouts Unsweetened Cocoa Powder-

1 TBSP Wheat

Carrots Coconut Crystals Wheat Flour

Spinach All Purpose Flour

Celery Rolls

Broccoli Muffins

Zucchini Noodles

Cabbage Cookies

Peppers (All Kinds) Cakes

Cauliflower Doughnuts

Parsley Pancakes (There are paleo

substitutes available)

Eggplant Waffles

Tree Nuts Spaghetti

Almonds Lasagna

Cashews Tortillas (Flour or corn)

Hazelnuts Pizza

Pecans Pita Bread

Pine Nuts Flat Bread

Macadamia Nuts Bagels

Walnuts Legumes

Seeds All Beans

Pumpkin Seeds Black, Broad, Fava, Garbanzo,

Kidney, Lima Beans

Sunflower Seeds Mung, Adzuki, Navy, Red, White

Beans

Flax Seeds Green Beans

Fruit String Beans

Apple Peas

Avocado Black Eyed Peas

Blackberries Peanuts

Papaya Peanut Butter

Peaches Chickpeas

Plums Snow peas

Lychee Snap peas

Blueberries Miso

Grapes Lentils

Lemon Lupins

Strawberries Mesquite

Watermelon Soybeans

Lime All Soybean products and

derivatives

Raspberries Tofu

Cantaloupe Fatty Meats

Tangerine Fast-food Hamburgers

Figs Fried Chicken

Oranges Hot Dogs

Pineapple SPAM

Guava Starchy Vegetables

Other Berries Starchy Tubers

Other Cassava Root

Herbs Manioc

Spices Potatoes and all Potato products

Coconut Flour Tapioca pudding

Almond Flour Alcohol

Beer

Supplements Liquor

Velvet Deer Antler

Form)

Fish Oil White Wine

Multi-Vitamins Cider

Amino Acids Any other fermented beverage

BCAA’s

Sweets

Sugar- Natural, raw, refined

Artificial Sugar

Molasses

Candy Bars

Candy

Chewing Gum with Sugar

Chocolate

Dark Chocolate

Unsweetened Dark Chocolate

Any Chocolate product other than

cocoa powder

Supplements

Supplements with Caffeine

Supplements with Real or Artificial Sugar (See Protein Supplementation Exception)

Chewable Vitamins

Other Special Exceptions:

 Protein Supplementation: Due to the wide spectrum of Participants in the Challenge and different end goals we are allowing 1 serving of your choice of Protein Powder

supplementation if it is taken within 30 minutes post- workout. It cannot be used as a meal replacement or used in any manner other than as a post WOD Protein Supplement.

Body Composition (Optional)

Before and after the Challenge Participant will have a series of 4 Areas of Body Measurements taken if you so choose. This will determine your overall body fat percentage. For every

Workouts

On the first day of the challenge you will perform a workout at CrossFit FPC and your time will be recorded. At the end of the challenge, 1 Point will be added to your final score for every second that you shave off.

Bonus Points

Through the course of this 8 week Challenge you will have the option to do some additional tasks which will earn you Bonus Points. While these are not a required component to finishing the Challenge, they are critical components to your potential overall score and should be treated as essential components to your Challenge success and ability to win prizes. These Bonus Components are all tracked and submitted on the Challenge Platform and include: making and tracking goals and trying new recipes.

Goals: During the first four weeks of the Challenge Participants can make goals for themselves either from a prepared list of goals or by entering their own. Bonus points will be awarded for setting and tracking up to 6 goals for a total of 30 points. The goals don’t have to be achieved to earn the bonus points. They simply have to be attempted and tracked. Goals can be tracked at any time until the final deadline of the Challenge. In addition to the original 6 goals Participants may choose to add new goals throughout the Challenge. Goals can be tracked 7 days after they were submitted.

Food Adventurer: During the course of the Challenge Participants can earn up to an additional 20 points for trying new recipes and logging the recipe on the Challenge Platform. Participants can log as many new recipes as they like but only the first five (5) will be rewarded with 4 points each