Run in the sun!
Run in the sun!
Summer will return – till them, we’ll run inside.

Press 3-3-3-3-3

As many rounds as possible in 10 minutes of:

Max shuttle sprints (50 ft. there, 50 back)*

*Every minute, stop and perform 5 burpees

CrossFit 204-GT snatch-ft
CrossFit 204-GT snatch
Extra points awarded for great lifting faces.

Whether you competed on not, please come out to our wrap-up event at 3 p.m. Nov. 28 at Original Joe’s!

Part 0 – Floating Event to be completed anytime before Sunday evening.

Partner 1,000-m row

The rower must be set to 1,000 m. Each athlete must row 500 m only. The monitor will count down from 1,000, and the first athlete may not start another stroke once the monitor reads 499 or less. The monitor will “drift” during transition, and that’s fine. The second athlete will transition onto the rower and finish. A coach must be present to verify the score. This event can happen anytime during a skill session or after a class as long as the coach approves. Score is the total time.

Part 1

In 8 minutes, establish a 2RM hang snatch

Athletes will use one bar and platform. A women’s bar can be used and will count as 35 lb. The snatch can be a power, split or full. Knee touches will not count. Body-weight equation will be used for scoring.

Rest 3 minutes

Part 2

5 rounds of:
8 ring dips (Rx+) or 2 wall walks (Rx)
12 hang power cleans (75  lb. Rx+, 55 lb. Rx)
16 sit-ups
20 overhead plate lunges (45/25 lb. Rx+, 25/15 lb. Rx)

Time cap: 12 minutes

The work can be divided any way. If you finish before the cap, you get more rest.

Rest 5 minutes

Part 3

In 12 minutes, each athlete will establish a 1RM floor press and perform max rounds and reps of Cindy (5 pull-ups, 10 hand release push-ups, 15 air squats) in the remaining time.

This is a 2-part scoring opportunity. Athletes must both register a floor press score and at least one round of Cindy. Teams can decide what their strategy will be: There is no time limit on either part as long as the minimum requirements are met. For Cindy, the work can be divided any way, as long as both athletes perform at least 1 rep.

Scoring will use the body-weight equation for the floor press and total rounds and reps for Cindy.

Two notes:

The floor press requires a visible 1-second pause at the bottom of the rep. Coaches will no-rep you for bouncing.

You must use dubloons to count rounds of Cindy.

Eat less sugar.

Eat less sugar.With almost a month of reduced sugar intake behind you, it’s now time to evaluate:

What did you learn about foods and sugar?

What did you notice about your health and performance as you cut added sugar from your diet?

What tempted you, and how will you avoid it in the future?

What great substitutions did you find for foods you can do without?

Most importantly: Will you continue to eat less sugar?

The holidays are coming, and it’s likely a bit of extra sugar will find its way to your mouth. That said, you’ve built up momentum in November, and we’d encourage you to allow yourself reasonable treats in December while still carefully monitoring the amount of sugar you consume.

Remember this: Added sugar is not good for you, and a poor diet can undo even the best fitness program. To get the full benefits of the hard work you put in at CrossFit 204 every day, eat nutritious food with limited amounts of added sugar. If you do, we know your health will improve–dramatically in some cases.

Before the end of the month, it’s time to make a plan of action for December. Consider tracking your sugar in December to see if you’re getting back into extreme levels of consumption. Consider one cookie rather than three. Consider serving healthy alternatives at holiday events. Like sugar in your coffee? Consider half a packet instead of a full packet. Any reduction in intake of added sugar is a win.

So start thinking. The end of the challenge is coming, and we want to move into December with a plan for success. Feel free to share your thoughts and ideas by commenting below.

CrossFit 204-MC snatch
CrossFit 204-MC snatch
Wonder woman!

Refer to your numbers from Nov. 10 and build as follows:

1. Strict handstand push-ups: 50%+3, 50%+2, 50%+1, 50%+2

2. Kipping handstand push-ups: 50%+3, 50% +2, 50%+1, 50%+2

75 med-ball cleans

Rest 1 minute

75 kettlebell swings