Karla, whistling while she presses.

Here are some of the details for the Nutrition Challenge coming up on November 1st. Sign up on the RPCF FB page.

RPCF 30 Day Paleo Challenge
“Eat like a caveman and perform like a beast”
Nov 1st- Dec 1st (No Cost To Enter)


The Paleo Diet is a lifestyle. It is an approach to diet that is based on the quality of foods you eat. It mimics the diets of our hunter-gatherer ancestors – consisting of lean meats, seafood, vegetables, fruits, nuts and seeds. It excludes foods that came from agriculture or processing – dairy, grains, refined sugars, etc.

The basic concept is that these foods are the foods that we are genetically adapted to – after all, our diets have evolved and modernized,” our bodies haven’t. There are many benefits to eating this way, including a naturally lean body, acne-free skin, improved athletic performance and recovery, and relief from numerous metabolic-related and autoimmune diseases.


Eat- Meat & Veggies, Nuts and seed, some fruit, little starch, no sugar

Avoid grains, dairy, legumes and processed foods.

• You can eat all non-starchy seasonal vegetables
• Plenty of seasonal fruit
• Moderate healthy fats
• Moderate nuts and seeds
• No grains or cereals at all
• No legumes
• No dairy products (eggs are not dairy)
• No processed foods – make it yourself!
• No sugars. Agave, organic honey, molasses, pure spun golden sunshine….it doesn’t matter. They are all out.
• No artificial sweeteners. These are not food! They are out too.

* Athletes looking to gain weight are welcome to eat potatoes and yams


If you cheat on any food item you lose your point for that day. 30 days = 30 points. The person with the highest points wins!

Each athlete is awarded 4 Bonus points for cheat days, but you don’t have to use them.

Sign up process:

Join FB event or sign up on board
Jen will have a whiteboard in the back for tracking each athletes progress.


New RPCF T-shirt to winners


We will be providing links and resources towards the paleo diet. Stay tuned to this page and our blog.

Data and progress:

The daily class WOD’s will be the girl benchmark workouts in the week prior to the challenge and in the final week. Since we have very few members actually using Beyond the White Board, we have decided to make a switch to a new software program with an iphone / andriod app. Stay tuned for details.

Today’s Workout:

Jump Rope Double Unders
Each set must be unbroken, if you trip or stop you restart the set you’re on.
Single Multiplier = 4
15 Minute Time Cap


Bench Press 5-5-5-5
between Bench, perform 7 weighted pull-ups
rest 2-3 minutes between rounds

Three rounds for time of:
20 Wall Ball Shots (10 lbs.)
15 Straight Leg Raise

Three rounds for time of:
30 Wall Ball Shots (16/10 lbs.)
20 Toes to Bar or L-Sit leg raise

Three rounds for time of:
30 Wall Ball Shots (20/14 lbs.)
20 Toes to Bar