Chi-Rho Nutrition challenge

Nutrition Challenge January 7th through February 18th, 2019 You may join at anytime in this 6 week period, but the sooner you join the more points you will be able to acquire for the prizes!

Nutrition is the foundation of fitness and the key to reaching your goals. By joining the challenge, you will receive pre and post InBody scans, educational training and assistance from your coaches, access to a participant only Facebook group, and accountability from coaches and other athletes. If you follow the guidelines, you are guaranteed to see results.

Rules and Regulations:

Registration - Registration begins on Wednesday, January 2nd. Sign up on our web site at, on the sign up sheet at the coaches counter, on our facebook page @crossfitChi-Rho, or e-mail us telling us you are in at Registration fee is $60 which goes towards your two InBody scans and prizes and future gym equipment. Your financial account will be charged via Wodify unless you send an email to request alternative means.

Allowed Foods for Point per day - You may eat Lean to fairly lean meats (List will be provided); All vegetables, nuts and seeds with no added sugars, All fruit, small amounts of starch (sweet potatoes and brown rice/ quinoa) and dairy (whole or strained milk products containing zero added sugars or sweetners), no added sugar ingredients,  One serving of alcohol per day(list will be provided). The key is to balance your protein, complex carbohydrates, and good fats (derived from avocados, almonds, olives, etc. list will be provided). ***Whole grain items are okay for points IF they do not have artificial ingredients/added sugars or artificial sweeteners.***

InBody Scans- Two InBody scans are included with your entry fee. You should get your first scan between January 7-11th or as soon as possible thereafter for best results. Your second scan should be as soon as possible following the end of the challenge.

Points - Points accumulation will be on the honor system and tracked by your inbody resutls. Points are accumulated by abstaining from outlawed foods. You will receive an email invitation to an editable Google Docs spreadsheet (shared by all athletes and participants) where you* will log your name and you* will record your daily* score. The specifics to the point system are as follows:

1 point per day for NOT consuming each of the following

● Sugar - including any type of refined sugar, corn syrup, high fructose corn syrup, and maple syrup. Sugar as a naturally occurring ingredient in things like fruit, dairy products, and whole grain products are allowed. The key is to reduce ALL added sugars to zero and limit natural sugars to your limit;

● Artificial sweeteners (stevia, xylitol, sucralose, 100% pure honey and agave nectar are allowed) but not to be abused;

● Any bread or pasta (100% whole grain is allowed if no added sugars are present);

● Any trans fats found on nutrition labels (olive oil, coconut oil, palm oil, grapeseed oil are all allowed)

● Soda (sparkling water, Zevia and our recovery drinks are allowed).

1 point at the end of the competition per percent improvement on your InBody Scan per the following categories:

●  Decrease in body fat percent

●  Increase in Skeletal Muscle Mass

Should there be a tie, the tie breaker will be the attendance log at CrossFit Chi-Rho.

Prizes 1st Place- $200 in gym credit to be used however you wish and 1 hour of personal training of your choice

2nd Place- 10 usage recovery drink punch card and 1⁄2 hour of personal training

3rd Place- 1⁄2 hour of personal training and Chi-Rho t-shirt

For more information, contact Hayden Mays at 901-827-3316


1 Serving of alcohol a day allowed but NOT recommended

  • 12 ounces of beer (5% alcohol content).

  • 8 ounces of malt liquor (7% alcohol content).

  • 5 ounces of wine (12% alcohol content).

  • 1.5 ounces or a “shot” of 80-proof (40% alcohol content) distilled spirits or liquor (e.g., gin, rum, vodka, whiskey).


  • List of proteins: Very Lean (Eat regularly)

      • Egg Whites

      • Chicken Breast Skinless

      • Turkey Breast, Skinless

      • Pork Tenderloin

      • Pork Chop

      • 93% Lean Ground Beef

      • 95% lean ground turkey

      • Turkey Jerky

      • Protein Powder

      • Nonfat yogurt

      • Cottage Cheese

      • Tofu

      • Bone broth

      • Deli meats

      • Oysters

      • Crab/lobster

      • Shrimp

      • Mussels

      • Scallops

      • Tuna

      • White Fish

    • Fairly Lean (Eat a few times a week)

      • Whole eggs

      • Chicken thigh

      • Turkey leg

      • Turkey bacon

      • Burger patties

      • 80% ground beef

      • Bison

      • Full fat yogurt or Ricotta

      • Cheeses

      • Whole MIlk

      • Steak

      • Lean Sausage

      • Salmon

      • Sardines

      • Pork Sirloin

      • Leg Ham

  • Carbohydrates

    • Vegies

      • Greens

      • Sprouts

      • Broc

      • Cauli

      • Onion

      • White or Sweet potato

      • Squash

      • Carrots

      • Sweet peppers etc.

    • Fruits

      • Bananas

      • Apples

      • Pears

      • Oranges

      • Citrus

      • Pineapple

      • Mango

      • Berries

    • Whole Grains***

      • Breads

      • Pastas

      • Quinoa

    • Other

      • Brown Rice

      • Steel cut or rolled Oats

      • Unsweetened Corn

  • Fats (nothing with the INGREDIENT* Hydrogenated)

      • Avocado

      • Olives

      • Egg yolks

      • Nuts and natural* nut butters

      • Seeds

      • Fatty Fish

      • Oils (Olive, Avocado, Sesame, Coconut)

      • Pasture Raised Meats


1205 Clinton Industrial Park Road, Clinton, MS 39056


Phone:  601-724-3625


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