The CFWS 12 Week Paleo Zone challenge first, second and third place winners have been determined!!

The 12 week challenge entailed an initial and final  hydrostatic weigh in to accurately determine bodyfat percentage.  With this data, we were able to determine changes in both lean mass (muscle) and fat mass (uh… fat).

Additionally, we tracked improvements in exercise performance with a benchmark CrossFit WOD.  We chose Helen as our benchmark WOD as we thought this would be a great indicator of improved performance due to improved strength to weight ratios.  For those who are unfamiliar, Helen goes like this:

3 Rounds for Time:

• Run 400m
• 21 Kettlebell Swings (53,35)
• 12 Pull-ups

We allowed for scaling of both the KB Swings and Pull-ups; for consistency between the two assessments, we required participants to use the same scaled versions of their final Helen workout as they did in the initial one.

PaleoZone Challenge participants scored points based on the three criteria listed above as follows:

• 1 point awarded for every pound of lean mass gained
• 1 point deducted for every pound of lean mass lost
• 1 point awarded for every pound of fat mass gained
• 1 point deducted for every pound of fat mass lost
• 1/2 point awarded for every percentage point of improvement in Helen time
• 1/2 point deducted for every percentage point of regression in Helen time.

Our goal with this challenge was to share with our members the profound benefits that go along with working out as hard as possible in the gym and supporting their efforts with the correct eating habits outside of the gym.  While this challenge spanned just 12 weeks, we have taught participants from the beginning that this is indeed a lifestyle change.  Those who choose to stick with this change will continue to see the benefits of the Paleo lifestyle for years to come.  Unlike crash diets based on restriction, the Paleo diet simply defines very clearly for us what foods the human body was meant to consume.  We then eliminate all other problematic foods and allow the body to thrive on the foods that truly act as fuel.  Implementing the Paleo lifestyle has undeniable benefits — anyone who has been through one of our challenges can attest to this!

The top three finishers in this challenge will receive the following prizes:

– 3rd Place: Mike Ryan –

Mike has earned his enrollment fee in the Paleo Zone Challenge back by scoring a total of 8.02  points.  Mike lost 11.3 pounds of fat and also lost some muscle mass while doing so, which ultimately brought his score down from where it would have been had he maintained his lean body mass.  Overall, Mike has made a significant improvement by decreasing his fat mass and will now focus on regaining his lost lean mass to improve his body composition even more.  Mikes before and after Helen WOD times were exactly the same; we expect that Mike probably went out a bit too hard on the first round and a half during his post challenge assessment.  Next time he hits this WOD, we expect a big PR.

Great work Mike!!

– 2nd Place: Jason Noma –

Jason has also earned his enrollment fee in the Paleo Zone Challenge back as well as a $100 Cash Prize by scoring a total of 13.04  points.  Jason lost 10.3 pounds of fat and lost about 3 pounds of muscle mass – again, the loss of lean body mass is not a goal as this will ultimately result in a decrease of overall strength and metabolic ability compared to the same fat loss with no loss in muscle mass.  Jason’s percent of improvement in his pre and post Helen WODs was 11.6, which gave him a total score of 13.04 points.

Nice job Jason!!

– 1st Place: Adham Sbeih –

Adham has also earned his enrollment fee in the Paleo Zone Challenge back as well as a $250 Cash Prize by scoring a total of 21  points.  Adham donated his prize money to the folks at CASA Yolo during our Yolo Holiday CrossFit Classic.  Adham lost 2.9 pounds of fat and gained 5.9 pounds of muscle mass.  Adham’s percent of improvement in his pre and post Helen WODs was 24.5, which gave him a total score of 21 points and made him the clear winner by scoring 8 points higher than the next closest competitor.  Since winning this challenge, Adham has stepped up his CrossFit game.  Adham’s ability to find intensity in metcons has never been higher; Adham has been PRing almost every lift we do in the gym as well.  We don’t see Adham slowing down any time soon!!

Keep it up Adham!

All three of these athletes are walking testimonials to the effectiveness of fueling the body properly for high intensity workouts.  Anyone who wants the same results can easily attain them by following our program.  We have all the tools you will need.  All we need back from you is an unwaivering commitment to improving your diet.  If you are ready to make that change, read on!

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 The next Paleo Challenge will start

January 8th, 2012

Sign up today for your initial hydrostatic weigh-in.  Mike Hickok with Body Fat Test will be running the assessments on January 8th.  The sign up sheet is located on the whiteboard directly below the daily warm-up.

The challenge will run from January 8th through March 31st, 2012.

There will be a pre-challenge meeting on Saturday, January 7th at 10AM immediately following the WOD.  We will be fully outlining all components of the challenge, including a basic overview of what the paleo and zone components of our dietary guidelines.  We will also cover schedule of meetings that will be held throughout the challenge.  An overview of the following day’s assessment process will be covered as well.  If you are at all interested in the Paleo Challenge, you must come to this initial meeting.

We will only be accepting hydrostatic weighing assessments performed by Mike through Body Fat Test.  If you are unable to make the initial assessment date for any reason, you must contact Mike and get in on one of his other mobile hydrostatic weighing locations click here for a calendar of Mike’s upcoming locations.

If you have any questions, email us at info@crossfitwestsac.com.  We are looking forward to a great challenge!!