Crossfit Blog

The NEXT Paleo Challenge is almost here!

in Nutrition The Whiteboard by Coach Carla

Shout OUT

Coach Whitney and Ellen Volmers for Taking the Throne at the Summer Meltdown Comp this past Weekend!  The brought Gold back to CFNH and were #1 Team for the women.  They got the R-E-S-P-E-C-T from other competitors and we are so proud of them.  Great job also to Coach Aaron, Jen Rod & Courtney Hausfeld and Ryan Hausfeld & Rob Leslie Richards.  Pat them all on the back when you see them.  They all crushed it this weekend!  More from Coach Amanda tomorrow...

The Whole 30 Challenge

At the beginning of the month, there was mention of the next Paleo Challenge.  Two weeks from today that jurney for some of you will begin.  This is your official reminder to start clearing out your pantries of that summer s’more stash, Corona Lights (save the limes, you’ll need those) or go to late night snack foods.  Soon, you will confront “the holidays”.  It's just around the corner whether you are about to sit on a beach or get to a Labor Day picnic.  The days are shorter, there is a slight chill in the morning air. Now is the time to plan your harvests, your mid-Fall Caribbean getaways, and YES, your Christmas Party Attire! (Shamless 2013 CFNH Holiday Party plug) 

Ryan D-O has transformed right in front of us all.  She will be one of  our Whole30 Team Captains.

This guy does NOT relent during a challenge.  Kevin Miller-time will give you his unwaivering dedication as Team Captain too!


You have the entire rest of August to mentally prepare.  This challenge will be even more life changing than the past challenges. If you survived the “Coach Frank 2012 50 Day”, The Coach C “Zone/Paleo” or any of the other “Cavemaniac/Yam-I-Am/Pale-Y-Ho Challenges” you are ready for action.  (Shout out to all Alum of Coach C’s teams, who are made of awesome!  I want you back.)

Do NOT be intimidated if you are new to all of this!  You are the ones I want to join in on this challenge.  There is no better time than NOW to delve into the Paleo lifestyle and there is no better time to strip you down and eat clean like The Whole30.

YES.  There are Teams for support!  You will be paired with a Team Captain.
YES.  There are prizes.
YES.  There is a cash buy in. $20
YES.  There will be challenges along the way.
YES.  There will be results that you have yet to see from any other challenge.
As you can tell from the title, it will only consist of a 30-day challenge.   Part of the Whole30 is making those changes sustainable and long-term.  More importantly it’s a journey of healing yourself from the inside out.  This is your chance to use your uber-supportive CFNH community and have access to your captain’s encouragement and put it into nutritional practice.  The challenge will end on Day 30, which is WEDNESDAY OCTOBER 2ND.  It’s only 30 days.  It’s before all the holiday crazy times.  It’s a lull in the social scene.  It’s time to commit! 
There are team players who will also continue on with a 45 or 60 day challenge.  Why are we telling you this, you ask?  For some folks who really get into the amazing changes in their health, and want to continue to heal themselves from the inside out, it may take longer than 30 days for your body to undergo the transformation.  If you find yourself wanting to continue past DAY 30, then you will hop on the next bus to 45 or 60.  For the majority of us, this is 30 days of clean eating, smart exercise, and above all, planning.  It’s more about your health and the new lifestyle you want to lead.  Let’s all see who comes out on the other side looking better!  Here’s what you should be doing now.  The Pre-Req’s:

  1. It Starts with Food, by Dallas and Melissa Hartwig.  Read the book!  It will provide lots of insight as to why you are doing this.  If you have a Nook, I'm happy to lend you my copy.
  2. Watch this movie,  "Sick Fat and Nearly Dead".  It is not about the Whole 30 exactly.  However, it's a poignant "wake up call" movie of which mirrors Whole30 & a healing-with-food lifestyle. 
  3. Attend a chat session with Coach Carla either 8/21 6:30 PM or 8/26 5:30 PM @ CFNH.  I'm here to help you get started and educate on all things nutrition and Whole 30.
  4. Get rid of the unhealthy foods in your kitchen and go shopping (a quick list here) now.

Now for the Rules.  It's really simple.  You WILL Eliminate the following foods:

  • Grains and grain like foods  (pasta, bread, crackers, quinoa, couscous, wheat, rice, oats, etc)
  • Legumes (incl soy and peanuts – shell beans like snap peas and green beans are ok)
  • Sugar and artificial sweeteners (Fruit juice is an acceptable sweetener, but nothing else)
  • Dairy (ALL milk, yogurt, cheese.  NO HEAVY CREAM ALLOWED) {clarified butter or Ghee is allowed}
  • White Potatoes (All Sweet potatoes are allowed)

In addition:

  • Do not try to recreate junk foods or desserts with "approved" ingredients
  • Do not step on the scale or take body measurements for the duration of the challenge.
  • Do not used processed foods except coconut milk (canned), applesauce, tomatoe sauce, chicken broth, olives.  None may contain MSG, sulfites or carrageenan
  • You MAY eat green beans, sugar snap peas and snow peas
  • You MAY use vinegars but none with added sugar, sulfites or malt (which is gluten!)

What we are asking from all of you:

  • How many days will you commit to?  30, 45, 60?  The choice is yours!  Let me know.
  • Submit $20 to the Office.  This small fee will be used to reward the winners.  We have set up a line item so we can bill you directly for it, or you can bring in cash or check for us.  Prizes will be announced once we know how many challengers we have.
  • PHOTOS:  Pre 9/3, 2-week, and 4-week progress photos.  This time, you take the photos.  Feel free to cut your head off if you want.  Wear as minimal amount of clothing as you feel comfortable.  This is important.  This is how we tell if you made progress.  As soon as you commit, submit your pics to  The pictures will stay private and ONLY be used to judge the winners.  You take them yourself.  This is what I’m talking about.  Moose Musa, front and sideways.  This was from his first challenge.  If you see him in the gym, just look at how much he's changed!  (You can cut your head off if you don't want your face in it.  Selfies from your smart phones are fine!)

  • Contribute weekly to the FB Blog called: CFNH Nutrition & Challenge Group  This can be in the form of pictures, recipes, reflections about how the challenge is going for you, or just simply questions.  Your captains and I will do our best to answer any question that may arise.  The goal here is to get as much interaction between all of YOU so that you all get the most out of the challenge.  If you are concerned about posting anonymously, your captains and I will be available by email to answer anything.  If you are caught in the grocery store, and need a quick answer, just text us.  We will be at your beckon call.
  • Attend in-person meetings/meals throughout the challenge.  We will be hosting events in and out of the gym.  Your attendance is your bonus points.  This will be an opportunity for all of you to share – in person – recipes, trials and successes, as well as ask us questions directly and see how WE eat with recipes to try.  These meet-ups will be occurring every week, sometime during the weeks of September.  We will be announcing the exact date, location, and format, at least a week in advance so people have time to add it into their schedules.
  • Now, get your off-limits foods out of the way by Labor Day.  CLEAN OUT YOUR FRIDGE AND CABINETS AND START PREPPING AND PLANNING.
  • Journal your food, Supplements, Sleep and workouts. (Yes, this will be counted with a point system.  The journal will be posted to the blog and the FB page the week before the challenge begins)

We are excited to have you join us for this exciting new nutrition challenge.  As always, if you have any questions, comments, or concerns, please do not hesitate to ask – either here on the blog, or directly to me at  Good luck to all of you!  I’m looking forward to hearing about all of your great progress!

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