Mighty’s Focus 45 Challenge


Loosely based on the Whole 30 and Paleo methodologies, we will be incentivizing you to look better naked for the new year. How many of us set goals and fall short of them due to commitment and focus, well here is your chance to put your money where your mouth is. Below are rules, start date is Jan 1st.


  1. Put your money where your mouth is. Entry fee will be $25 going towards a pot that will be the winning purse at the end of the challenge.
  2. Must be willing to take before and after pictures. Before pictures must to be taken between Jan 1st-5th (photos should be front/back/side). Follow the food choices strictly.
  3. For every “cheat” (1/4 cup limit) meal/drink you must complete 25 burpees in 5 minutes or less prior to consuming your 1/4 cup cheat. The only exception is alcohol (also 1/4 cup per 25 burpees) is to be consumed before the 25 burpees are performed and is also to be completed in 5 or less minutes. If at any time this rule is not honored, you will not be eligible for the winning purse.
  4. Keep a food journal. Seriously, it’s for your own good (and how you prove you are eligible for the purse).
  5. You get 2 “cheat meals” during the challenge. Use wisely!
  6. At the conclusion of the “Focus 45” challenge, all pictures will be taken at Mighty. If you are unable to take pictures at Mighty you must take your pictures with a newspaper reflecting the current date.
  7. Winners will be chosen by Coach Ace, Coach Sarah and Coach Thom. The winner will share his/her before and after pictures.


  1. Eat EGGS & Lean Meats. Beef, Chicken, Fish, Sea Food, Buffalo, Venison and game meats.
  2. Vary the type of veggies 3. Fruit. Preferably Low Sugar fruits.
  3. Walnuts, cashews, almonds.
  4. Olive and coconut oil.


  1. Processed Meat. On occasion, we are okay with organic chicken sausage (these are nitrate, dairy, gluten- and casein-free) and high quality bacon, deli meat, and jerky.
  2. Dried Fruit. In general, dried fruits are processed with extra sweeteners. It’s best to go for the real thing.
  3. Non-Paleo Vegetables. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, they’re far more “pod” than “bean”, and we want you to eat your veggies.
  4. Coffee and black tea. A cup of coffee with heavy cream is a very good alternative to coffee with artificial creamer… But still costs 25 burpees.
  5. While it’s technically not “Paleo”, we’re fine with using it in small quantities as a salad dressing or in salsa.
  6. While some “approved” foods like olives or bacon will have some salt in them, go easy when adding salt to your food.
  7. Fish Oil. Start taking Fish Oil. Take it as directed although many experts say to take far more than suggested.


The Hardest Part of Any Journey is the First Step. A New Diet is No Different.

Making the paleo switch comes with challenges. Depending on how heavy your diet is with grains and sugar before you switch, you will experience an adjustment period of varying degrees of intensity. You will experience a dip in your performance and have times when feel lethargic, cranky; this period usually lasts about two weeks. Keep in mind that your body is going through withdrawals and there is a light at the end of the adjustment tunnel.

It’s only 6 weeks. Avoid the 1/4 cup cheats. During the 6-week challenge, stay focused and strong. Try not to cheat. Instead of going for a cookie when you are having cravings, reach for a sweet, in season apple.

Crossfit is a way of life. You eat well, you train hard, you push yourself. It teaches you so much about yourself.

Ben Smith


  • Improve your athletic performance
  • Slow progression of an autoimmune disease
  • Enjoy a longer, healthier, more active life
  • Lose weight without dieting and exercise,
  • Reduce or eliminate your risk of diseases, including cancer, heart disease, diabetes, and the vast majority of all chronic degenerative diseases that affect humanity
  • Permanently free yourself from acne


Part of the difficulty of starting paleo is the amount of preparation involved. Make sure you plan ahead so you aren’t stuck in a situation where you are left with no options. A lot of people like to use Sunday to prep for the week. Other people make lunch for the next day at the same time as they are making dinner, so they don’t feel like they are spending too much time in the kitchen. Find a system that works and stick to it.

There will be places or situations where you know you have difficulty staying on diet. Make sure you have options ready available to you. Talk to your family so they know what you are doing and you don’t come home to a meal filled with food you aren’t supposed to be eating.


Lean Meats:

  • Lean beef
  • Flank steak
  • Top sirloin steak
  • Lean hamburger
  • London broil
  • Chuck steak
  • Lean veal
  • Lean pork
  • Pork loin
  • Pork chops
  • Lean poultry (white meat, skin removed)
  • Chicken breast
  • Turkey breast
  • Game hen breasts
  • Rabbit meat (any cut)
  • Goat meat (any cut)
  • Alligator
  • Bear
  • Bison (buffalo)
  • Caribou
  • Elk
  • Emu
  • Goose
  • Kangaroo
  • Muscovy duck
  • New Zealand cervena deer
  • Ostrich
  • Pheasant
  • Quail
  • Rattlesnake
  • Reindeer
  • Squab
  • Turtle
  • Venison
  • Wild boar
  • Wild turkey


  • Chicken (enriched omega 3 variety)
  • Duck
  • Goose



  • Abalone
  • Clams
  • Crab
  • Crayfish
  • Lobster
  • Mussels
  • Oysters
  • Scallops
  • Shrimp


Nuts and Seeds:

  • Almonds
  • Cashews
  • Brazil nuts
  • Chestnuts
  • Hazelnuts (filberts)
  • Macadamia nuts
  • Pecans
  • Walnuts
  • Pine nuts
  • Pistachios (unsalted)
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds


  • Artichoke
  • Asparagus
  • Beet greens
  • Beets
  • Bell peppers
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Collards
  • Cucumber
  • Dandelion
  • Eggplant
  • Endive
  • Green onion
  • Kale
  • Kohlrab
  • Lettuce
  • Mushrooms
  • Mustard greens
  • Onions
  • Parsley
  • Parsnip
  • Peppers (all kinds)
  • Pumpkin
  • Purslane
  • Radish
  • Rutabaga
  • Seaweed
  • Spinach
  • Squash (all kinds)
  • Swiss chard
  • Turnip greens
  • Turnips
  • Watercress

Fruit (1 piece – Max 1/2 cup/day):

  • Apple
  • Apricot
  • Banana
  • Blackberries
  • Blueberries
  • Boysenberries
  • Cantaloupe
  • Cherimoya
  • Cherries
  • Cranberries
  • Figs
  • Gooseberries
  • Grapefruit
  • Grapes
  • Guava
  • Honeydew melon
  • Kiwi
  • Lemon
  • Lime
  • Lychee
  • Mango
  • Nectarine
  • Orange
  • Papaya
  • Passion fruit
  • Peaches
  • Pears
  • Persimmon
  • Pineapple
  • Plums
  • Pomegranate
  • Raspberries
  • Rhubarb
  • Starfruit
  • Strawberries
  • Tangerine
  • Tomatoes
  • Watermelon
JannaFerraroMighty’s Focus 45 Challenge