10 Week Fitness & Physique Challenge

CrossFit ThunderDome

Get ready to transform your fitness journey with our exclusive ten-week fitness challenge! For only $199, you’ll gain access to personalized nutritional coaching, expert workout guidance, a carefully crafted workout regimen, coaching on movements, and dedicated mentoring. Elevate your fitness experience and achieve your goals with our comprehensive program.
Are you ready to make this commitment to your health and well-being?

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2024 10-Week Fitness & Physique Challenge Rules

1.Sign up HERE to reserve your spot today and pay your $199 entry on or before February 23rd.

2. The official weigh-in will be at our gym on February 24th. Weigh-in will start at 8:00 AM. A brief explanation of the challenge, along with a brief Q&A, will follow at 9:00 AM before our regular Saturday workout. Your initial and follow-up weigh-ins are crucial components in refining your nutrition plan. I can't help you with your nutrition-based concerns without them.

3. Random workouts will be implemented for benchmark purposes and assess your fitness progress. These workouts will not be announced as benchmarks until the end of the challenge. I urge each of you to strive to make it to the gym at least every day from Monday through Friday. This obviously goes without saying since your results will be a direct reflection of your dedication.

4. Participants will be divided into teams. Team members are encouraged to hold each other accountable. There will be instances throughout the challenge wherein each team member’s actions could result in the entire team losing or gaining a point. Athletes will be afforded opportunities to earn extra points by way of tasks or promotional activities.

5. Another opportunity for athletes to earn additional points can be achieved through teamwork. Athletes (two or more) can earn one point each time they run a minimum of 1 mile together. There is no limit on earning these points, however, all running points must be earned at the gym, meaning it must be the point of origin and completion. Points cannot be earned on days where the athlete skipped the workout of the day.

6. Athletes will be given specific tasks to complete each week of the challenge, sometimes multiple tasks. Completing each task will earn the athlete and their respective team one point.

7. Points will be awarded based on the athlete's participation in different aspects of the challenge. For example, an athlete can earn 1 point for participating in at least 5 WODs per week and one additional point if they check in on Facebook at least 3 times per week.

8. Athletes will be provided with other opportunities to earn points throughout the challenge. For instance, there may be certain challenge workout sessions announced during designated days that will have special point values attached to them.

9. Body fat percentage loss points will be calculated based on the percentage of an athlete’s total body fat percentage loss. For example, Athlete A lost 10% body fat, going from 20% down to 10%, while Athlete B lost 15% body fat going from 30% down to 15%; both will receive the same value since they both achieved a 50% body fat percentage loss.

10.Athletes can potentially lose points during the challenge for various reasons such as cheating on their diet plan or consuming alcoholic beverages. Absences from more than two WODs within any given Monday through Friday period will also result in point deductions.


Note: Please remember this is a friendly competition. We request athletes to give their all and to lend support and encouragement to fellow athletes who might appear to be struggling. Integrity entails doing the right thing even when one knows that no one is watching.

Paleo Diet Guidelines


1.A Paleo diet should be high in fat, moderate in animal protein and low to moderate in carbohydrates. Calorie  counting is not encouraged, neither is portion control.


2.Eat unlimited amounts of saturated fats like coconut oil and butter or clarified butter. Beef tallow, lard and duck fat are also good, but only if they come from healthy and well-treated animals. Beef or lamb tallow is a better choice than lamb or duck fat. Olive, avocado and macadamia oil are also good fats to use in salads and to drizzle over food,


3.Eat generous amounts of animal protein. This includes red meat, poultry, pork, eggs, organs (liver, kidney, heart…), wild caught fish and shellfish. Don’t be scared to eat the fatty cuts and all meals with proteins should contain fat as well. Learn to cook with bones in the form of stocks and broths.


4.Eat good amounts of fresh or frozen vegetables either cooked or raw and served with fat. Starchy vegetables like sweet potatoes and yams are also great as a source of non-toxic carbohydrates.


5.Eat low to moderate amounts of fruits and nuts (NO PEANUTS). Try to eat mostly fruits low in sugar and high in antioxidants like berries as well as nuts high in omega-3, low in omega-6 and low in total polyunsaturated fat like macadamia nuts. Consider cutting off fruits and nuts altogether if you have an autoimmune disease, digestive


6.Preferably choose pasture-raised and grass-fed meat coming from a local, environmentally conscious farms. If not possible, choose lean cuts of meat and supplement your fat with coconut oil, butter or clarified butter. Also preferably choose organic, local and/or seasonal fruits and vegetables.


7.Cut out all cereal grains and legumes from your diet. This includes, but is not limited to, wheat, rye, barley, oats, corn, brown rice, soy, peanuts, kidney beans, pinto beans, navy beans and black eyed peas.


8.Cut out all vegetable, hydrogenated and partly-hydrogenated oils including, but not limited to, margarines, soybean oil, corn oil, Crisco, peanut oil, canola oil, safflower oil and sunflower oil. Olive oil and avocado oil are fine, but don’t cook with them, use them in salad dressings and to drizzle over prepared food.


9.Eliminate sugar, soft drinks, all packaged products and juices (including fruit juices). As a rule of thumb, if it’s in a box, don’t eat it. At the grocery store, visit only the meat, fish and produce sections.


10.Eliminate dairy products other than butter and maybe heavy cream. You don’t need dairy, but if you can’t live without, read this article and consider raw, full-fat and/or fermented dairy.

**** Take time and research Glycemic Index (GI) and Glycemic Load (GL)****


Here is a good start: www.alsearsmd.com/glycemic-index/
















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