Challenge by: CrossFit Coney Island
CFCI 2019 Nutrition Challenge

Right after the new year begins, we will attempt to reset our bodies and increase our fitness with a 6 week Health and Nutrition challenge. From January 7th until February 17th we will partake in a Nutrition Challenge. To keep it simple we will stick to our simple Nutrition Prescription: Eat Real Food. Not Too Much. Mostly Plants. In these 3 short sentences we will find the guidelines for our six-week challenge. The points will be as follows:
(Our goal is to have at least 25 athletes participate.) 

You can earn up to 5 points a day. 

1 point a day for eating real food

1 point a day for eating not too much

1 point a day for eating mostly plants

1 point a day for sleeping 7+ hours

1 point a day for doing the WOD

The points are yes (+1) or no (+0). If you did it, you get the point...if you didn't, you get a zero.

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.

Not too much means 3-4 meals a day, no seconds, and no snacking. We will rely on the portion controlled containers to measure our food. CFCI will provide 2 trays per participant. 

Mostly Plants is just that, every meal needs to consist mostly of vegetables. A plate should be covered with vegetables then the protein and starch can be added. The large section of the container is for vegetables but you are allowed unlimited vegetables at each meal.

Sleep is more important than working out. No amount of working out can undo the negative effects of a poor night’s sleep.

The WOD.  30 minutes to 1 hour of exercise. You are allowed up to 5 points a week for the WOD 2 x a week. 

There are no extra points. We know that eating, exercise and sleeping right will get you healthy and that is what we will reward with points.

$40 buy-in.


  • 1st Place: $200 + Five 1hr Private Sessions
  • 2nd Place: $100 + Three 1hr Private Sessions 
  • 3rd Place: 1 Hr Private Session 

...And mad RESPECT!

Challenge Details

Starts Monday January 7th
Ends Sunday February 17th

Weigh-ins: Jan 2nd-9th

  • Body Weight (lbs)
  • Body Fat Percentage
  • Waist Diameter (inches)

Good Food List:
Protein will go in one of the small compartments of your tray. The leaner the better. Grass-fed and organic are ideal. Wild-caught cold water fish are best.

Sample List:

  • Fish
  • Meat
  • Eggs

Carbs will go in the other small compartment. We want to have nutrient-dense carbohydrates. Fruits and these starchy carbs will do that for us.

  • Sample List
  • Sweet potato
  • Squash
  • Fruit

Vegetables will go in the large part of your container. Each meal must have at least this many vegetables. To keep it simple, if it’s a vegetable eat it. Diversify what vegetables are on your plate from meal to meal and you are all set.

Sample List:

  • Yes

A serving size of fat is the size of your thumb. Here are the healthy options like avocado, grass-fed butter, olive and avocado oil, and fish oil.  For a frame of reference, 1 almost/peanut = 1gm of fat. 

Sample List

  • Avocado
  • Nuts & seeds
  • Coconut oil
  • Olive oil
  • Avocado oil
  • Grass-fed butter
#WodifyRise #RiseToTheChallenge #Nutritionchallenge

How many trays?

If you are a male or female over 165lbs you are allotted 4 trays per day.
If you are a male or female under 165lbs you are allotted 3 trays per day.

CFCI will provide 2 trays per participant. 


Pre/Post Workout

Very simply put pre and post workout supplements are focussed on performance. If you are not where you want to be composition wise performance is not the priority. For that reason, if you are a man over 15 percent body fat or a woman over 22 percent body fat then you do not need to take pre or post workout supplements.

“What About” Foods

These are foods that people commonly ask about. “What about this food?”

  • If it’s a vegetable eat it, if it’s meat eat it.
  • No cold cuts or cured meats
  • No almond or coconut flour
  • No canola or vegetable oil
  • No honey, agave, maple syrup or sweeteners of any kind
  • No oatmeal
  • No Rx bars, Quest bars, or any bars
  • Nut butters must have no added ingredients other than salt
  • Up to one cup of unsweetened almond milk per day
  • Up to two tablespoons of grass-fed heavy cream per day
  • Clean bacon is a fat
  • For this challenge we are removing dairy from our diet to see if we actually feel better without it. It’s possible that “normal” while eating dairy feels a lot worse than not eating it.
Mon, January 7, 2019 - Sun, February 17, 2019 Eastern Standard Time
CrossFit Coney Island
We want you to be your best!

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