D21 – Memorial Day Meltdown – Official Rules

In Nutrition by Eric Griffith

Memorial Day Meltdown Nutrition Challenge

Date: 5/8/17 – 5/28/17  |  Cost: $21

We will use the next 21 days to dial in this simple approach. The goal is to shred-up and get beach ready. As always the idea is to find a healthy nutrition plan that can sustain us for the rest of the year. But for the next 3 weeks we will go hard! What does it mean to Eat Real Food, Not Too Much, Mostly Plants?

Real Food
Real food is anything that was once alive. We will be avoiding anything processed that was designed in a lab.

As Coach Glassman says in his “Fitness in 100 Words,” we will be eating meats and vegetables, nuts and seeds, some fruit, little starch and no sugar. This means we will be avoiding the following foods:

  • Any grains (wheat, corn, rice, oatmeal)
  • Legumes (peanuts, beans, chick peas)
  • Dairy (cheese, yogurt, milk)
  • Alcohol
  • Refined vegetable oils (no canola oil or margarine)

Mostly Plants
Every meal, regardless of time of day, should be made up of mostly vegetablesA diet rich in fruits and vegetables fills you up more and guards your health in the long run.

Not Too Much
For this challenge, we ask that you use portioned plates to measure out our vegetables, carbs and protein. The number of trays per day will correspond to your shirt size. No snacking and don’t go back for seconds. However, if you feel that you need a snack you are allowed to eat unlimited raw vegetables. You’re welcome.

Male # of Meals Female # of Meals
Small 3 (Full) Small 3
Medium 4 Medium 3 (Full)
Large 4 (Full) Large 4
X-Large and larger 5 X-Large 4 (Full)


Point System

You can only get a perfect daily score of 3 for 6 days of the week. You must take 1 rest day. On your rest day, a perfect score is 2 points.

2 Points for a perfect day of eating

1 Point for hitting your number of meals

1 Point for eating clean

Bonus Point:

1 Point: You worked out that day–either at an affiliate or off the list of Travel WODs. Up to 6 in a week.

Memorial Day Murph
The Memorial Day Meltdown ends with Murph on Monday May 29.  After the workout we will celebrate with a barbecue at the Doan’s house.


Travel WODs

1. 35 Burpees, 50 Sit-Ups, 35 Burpees
2. AMRAP 20: 5 Chest Slapping Pushups, 10 Sit-Ups, 15 Air Squats
3. 4 Rounds: .25m Treadmill Run, 50 Air Squats
4. Tabata – 8 rounds each of 20 seconds “On”, 10 seconds “Rest”:
Pushup, Air Squat, Sit-Ups, Burpees
5. AMRAP 15: 5 Strict Pull-Ups, 10 Jumping Lunges, 15 Sit-Ups

1. 3 Rounds: .5 mile Treadmill Run, 20 Dumbbell Thrusters (30’s/20’s)
2. AMRAP 10: 7 Dumbbell Hang Clean and Jerks (40’s/30’s), 12 Burpees
3. AMRAP 20: 6 Strict Pull-Ups, 12 Dumbell Snatches (alternating), 18 Air Squats
4. “Dumbell DT” – 5 Rounds: 12 DL, 9 Hang Power Cleans, 6 Push Jerks (45’s/35’s)
5. 4 Rounds: .25 Treadmill Run, 20 Sit-Ups, 15 Dumbbell Hang Squat Cleans (35’s/25’s)


Frequently Asked Questions:

Should I supplement protein pre- or post workout?
This will be different based on your own personal goals. A protein shake is not required. However, it is important that you are getting adequate fuel throughout the day to speed recovery and restore your glycogen. As long as you are eating a meal within 1-2 hours pre and post workout, you don’t really need a protein shake. If weight loss is your goal, we recommend trying to stick to whole foods.

What about Kill Cliff?
Post workout only

Amino Acids/Electrolytes?
Pre/intra/Post Workout Only


Go for it!

Protein Shakes?

Post workout (within 45 min)

Balsamic vinegar (must be the only ingredient), red wine vinegar, apple cider vinegar, mustard, hot sauce (check label for additives/sugar), spices, and seasonings are okay (read the ingredients!), garlic cloves, herbs.

Only source of sweetener can come from whole foods. AKA Fruit. No honey, molasses, maple syrup, table sugar, coconut sugar, stevia, other artificial sweeteners.

What about eating out?
I understand that these cases do come up. For 21 days, we are asking you to prepare all of your meals at home. If you eat out, do your best to portion the meal out and eat within the guidelines. Unless you know exactly how that meal was prepared you cannot get full points for it. This is called a challenge for a reason. While it is definitely not sustainable in the long term, we are looking for maximum results in this 3-week time span.

What if I’m still really hungry?
Communication is key, so please let us know how you are feeling along the way. Remember though, when we are eating at a calorie deficit to see weight/fat loss, it is normal to feel hungry. Make sure you are staying hydrated. You should never be “starving.” Work on timing out meals strategically to help keep you from going too long without eating. You can also save some of your “meal” for a snack.

These are okay, but need to be unsweetened, and no milk. Almond milk is ok but only almond milk- no additives or sweeteners. Up to 1 cup a day maximum.