DHCF Fall 2016 Nutrition Challenge – Diamond Hill CrossFit
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DHCF Fall 2016 Nutrition Challenge


DHCF Fall 2016 Nutrition Challenge

DHCF Fall 2016 Nutrition Challenge Oct 1st-Oct 30th

DHCF will start its nutrition challenge on October 1st for 30 days. It will be similar to previous challenges but with a few changes so please read so you will know the changes and we will also have a brief meeting Saturday on Oct 1st (the start of the challenge) after classes to discuss changes and answer questions.


One of the biggest changes will be, the addition of a small fee of $10 to join which will go towards the cash prize and to add some extra accountability and motivation. As with previous challenges we will work on the honor system with everyone keeping track of points, which must be put on DHCF challenge board by Oct 30th. Also you must do the challenge workout at beginning and end to be eligible for prize. The workout will be done on first day, Oct 1st and at end of challenge on Monday October 31st in all classes. We ask that if participating you make every effort to attend these classes. If not, you can do in Open gym time.


The basis of this challenge will be, as in Coach Glassman’s own words on nutrition for training, “eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake levels to support exercise and but not body fat.” Sounds pretty simple right? That because it is. It means to eat real whole foods, which are the best to help us get best results for performance in the gym and to improve our overall health and fitness.  We want to eat enough to support performance in gym which in turn will help to support any body composition goals. We want to become more aware of what we are eating and what goes into our bodies, so that means to start reading ingredients if you choose a packaged food.


The challenge is also to be based on principles of

  • Eating more whole foods
  • Removing inflammatory foods
  • Controlling insulin levels to avoid spikes and crashes

The Rules

Each participant will pay $10 joining fee

Each participant must do benchmark workouts

Each participant will keep track of points and post on DHCF Nutrition challenge board by October 30th

Each participant will take measurements with a DHCF coach at beginning and end of challenge. Measurements will include weight and body fat. While we do not require a before and after photo we strongly encourage you to take one yourself or with DHCF coach. Pictures will be seen by DHCF coaches only and not used publicly unless participant gives permission


The Points

 Each participant will start the day with 5 points and for every food eaten that is not included on challenge will subtract 1 point.


Bonus Points ( 6 pts max)

2 points for working out at DHCF whether class, Open gym or Barbell Club

1 point for working out outside of DHCF, you can only get either 2 bonus points for working out at DHCF class, Open gym or Barbell club and 1 if you work out on your own, not both.

1 point for drinking ½ your body weight in ounces per day

2 points for 10 minutes of mobility outside of class, ie your own time

1 point for taking 2 grams of fish oil per day

What to eat

 Meat (Protein)

  • Try to choose leanest cuts
  • Beef
  • Chicken
  • Lamb
  • Turkey
  • Seafood
  • Pork
  • Bacon not cured with sugar or nitrates
  • Sausage, with no nitrates or added sugars
  • Eggs


Vegetables (not limited to this list, only exception is corn) (Carbs)


  • Fresh Stuff! Not frozen if possible
  • Bok Choy
  • Brussels Sprouts
  • Beets
  • Yams/sweet potatoes
  • Broccoli
  • Green beans
  • Asparagus
  • Spinach
  • Tomatoes
  • Cucumber
  • Bell Peppers
  • Cauliflower
  • Lettuce and other leafy greens (kale, chard, bok choy, etc.)
  • Squash (butternut, spaghetti, acorn, etc.)
  • Onions
  • Okra
  • Mushrooms
  • Lettuce (All types)
  • Rhubarb
  • Kale
  • Swiss Chard
  • Zucchini
  • Spaghetti Squash


Nuts, oils and seeds (Fats) (Remember these are higher in calories)

  • Nut oils
  • Nut butters
  • All tree nuts
  • Pumpkin seeds
  • Sunflower seeds
  • Chia seeds
  • Ghee
  • Sesame seeds
  • Poppy Seeds
  • Olive Oil
  • Coconut Oil
  • Coconut


Fruit (not limited to this list) (Carbs)


  • All berries
  • Apples
  • Bananas
  • Cantaloupe/honeydew
  • Pineapple
  • Oranges
  • Grapes
  • Mango/kiwi and other tropical
  • Grapefruit
  • Pomegranate
  • Peaches
  • Plums



 Sweet potatoes

  • White Potatoes (not French fries)
  • Old Fashioned Oats
  • Steel Cut Oats
  • Rice
  • Quinoa



There will be NO:




Dairy with the exception of whey protein. The reason behind this is dairy can be inflammatory to the body damaging our bodies cells to work optimally.


Grains and Legumes. With the only exception being above listed grains from starch list, so that means wheat or any wheat containing food, pasta, bread, bagels, cake cookies, crackers, chips, pretzels, peanuts or peanut containing food. Grains and legumes can also be inflammatory to body and also contain phytates which can make it harder for our bodies to absorb important micro-nutrients, such as zinc, magnesium, iron and calcium.


No Sugar with exception of honey and maple syrup in moderation.


It is best to stick with whole foods that are nutrient dense (lots of micro nutrients) because while there are many treat like foods or food that are familiar to us like pancakes, waffles, muffins, breads etc that may meet guidelines of challenge we encourage you to not have these as a part of your diet for 30 days, see what other whole food choices you can make.


Although we are allowing some starches on the 30 days, the quote says “little starch”. Also the best times to eat starch is pre and post workout. The challenge is for 30 days only, but hopefully may help you to become more aware of how foods are affecting your body, by eliminating them you may feel very different and also turn you into a label reader to look for any hidden sugars in foods you may not realize contain them.


Good luck DHCF! Remember to look to your fellow DHCFers and coaches for support by using the Members only page. We also have a recipe share on our website that you can use to share great recipes you might find.


Together we are stronger!







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