With the nutrition challenge quickly approaching, I figured it would be a good idea to run everyone by the daily scoring system we will be using for the challenge.
Below is our daily scoring system:
- Nutrition 5 pts –
- You start each day with 5 points. For every non-compliant item you consume you will take away 1 point. (i.e. I had a cookie, so I scored 4 points. Or I ate a whole pie. You get 0 points)
- Intake Levels 3 pts –
- Did you eat the right amount of carbs, proteins, fats and total calories?
- What is the right amount? We’ll help you find this amount based on your InBody results.
- We want you to come as close as possible to your macro and calorie number each day.
- We will allow you a window of 10% less than your recommended total Calories for each day, but you cannot go over.
- For each of your Macros you are allowed 5% more or less on each but you must not go over on total Cals.
- If yes, you score 3 points. If no, you get 0. This is all or nothing – either you score a 3 or a 0.
- Water 1 pt
- Drink 1/3 of your bodyweight in ounces each day of water and receive 1 point.
- Exercise 2 pts available –
- If you exercise, that is worth 1 point.
- If you workout at CFM, that is worth an additional 1 point – so you’d score 2 points in this category.
- Sleep 1 pt –
- Get 7 hours of sleep (or more) and receive 1 point.
- Lifestyle 2 pts –
- Each week there will be a lifestyle element. Complete it each day and receive 2 points.
- Reflection 1 pt –
- Write a note and stay active in the community and you receive 1 point.
The scoring system is based on the system used for the Whole Life Challenge. Nutrition, Water, Sleep, Exercise, Lifestyle, and Reflection points are all the same. (Unfortunately – we can’t be as fancy as the WLC and offer mulligans, bonus points, and/or a bunch of extra time to record your score.)
The focus of the scoring system is to bring awareness to our daily habits which will bring about the transformation in health and fitness you are looking for.
We’ve added a small caveat to the exercise score. If you workout at home you receive 1 point. If you workout at CrossFit Mendota, you receive another point. We believe our athletes get the most out of a workout done in the gym. You’re guided by our coaches to scale correctly, you’re pushed by your peers, and you’re doing the most effective workout program for balanced fitness – CrossFit. We set up the scoring system to reflect that.
Probably the biggest difference in our nutrition challenge is the Intake Levels score. We included the portion size score because we believe maximum nutrition is a two sided coin. On the one side is quality. This means minimizing junk food and maximizing the vitamins, minerals, and nutrients your body is receiving via whole, natural foods. On the other side is quantity. This means managing your portion sizes based on your goals.
Everyone’s journey to good nutrition and ultimately, the results they want is going to be different. By providing education and an approach toward quality and/or quantity provides more paths to your goals.
You may have also noticed that the score for hitting your daily total calories and macronutrients is 3 points. This is slightly more than the other 5 questions and slightly less than the nutrition question. Why?
It May Not Be Easy
Counting your macros is going to take some time and effort. The first few weeks will include some trial and error. It may even be a little stressful at times. We want to reward that effort with a higher score because we believe that effort will ultimately pay off.
Quick personal side story. About 6 years ago, not long after I started CrossFit, I began experimenting with my nutrition so that I could get the most out of these super tough CrossFit workouts. This was when I was working full time as an engineer, working crazy odd and long hours in the boonies of Texas on oil rigs (so my life wasn’t conducive toward spending a great deal of time on tinkering with my diet). I started with what was called the Zone Diet, which is essentially a variation on tracking your macros and focusing on quantifying your food intake. For three weeks a journaled my food and tracked all the quantities. The first week was difficult but toward the end of the week I had essentially tracked everything I typically eat. By the end of week three, I could drastically back off the amount of measuring I was doing because I could use the “eyeball” method on 90% of my food intake and be accurate. I was essentially on auto-pilot at that point because quantity control had become a habit.
I saw fantastic results. My energy improved, I had toned up, and my workout scores were improving a ton. The best part was that the information I’ve gathered from that 3 weeks has lasted me until today. It was a lasting change and lifestyle thing for me. I’ve done a couple weeks here and there to re-check my intake but even that’s required less effort than that first week.
By putting forth the time and effort during the challenge to track your food intake will be 100% worth it. Not only will you develop a long term grasp on your food intake and results, but also you’ll learn a ton about yourself.
Logging Your Food and Scores
We’ll be using the MyFitnessPal website and app for food tracking.
If you don’t want to use the app on your phone, you can journal your food with pen and paper during the day and log your information on a computer later on. Either way – it would be a good idea to create an account and play around with it before the challenge begins. If you are scoring well in the macro/total calories department and near the top of the leaderboard – we should be able to see on your MyFitnessPal app that you are logging your food intake for the days you are scoring.
We are currently developing a website that will be used to record your daily score and to check the leaderboard. We’ll be publishing that closer to the start of the challenge.
Stay tuned for more posts about how we’re setting everyone in the gym up for success with our upcoming Nutrition Challenge!
- The CFM Nutrition Challenge starts Sunday, January 8th at 8 AM – 11 AM
- Cost – $60
- Length – 6 weeks
- Baseline workout before and after the challenge
- Paleo Pot-luck and Q&A on February 4th
- InBody testing before and after the challenge
- Grocery lists, meal plans, community, and results