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Set 1:

Max calories on Assault bike in 1 minute

3 minutes for max floor press reps, athlete chooses load

Score is total volume plus calories

 

Rest 4 minutes

 

Set 2:

Max calories on Assault bike in 1 minute

3 minutes for max thruster reps, athlete chooses load

Score is total volume plus calories

 

Rest 4 minutes

 

Set 3:

Max calories on Assault bike in 1 minute

3 minutes for max kettlebell swings, athlete chooses load

Score is total volume

 

Set 4:

Max calories on Assault bike in 1 minute

3 minutes for max toes-to-bar

Score is total reps plus calories

Stay the course.

It’s as simple as that.

Maybe that isn’t a hack, but I think steering in the same direction is far less work than making a bunch of turns. For example, I spend a bit of time on the California freeway system, and everything is A-OK when you’re motoring onward. Leaving the freeway involves all kinds of ramps and turns and traffic lights, and the very kind GPS woman usually gets very upset at some point.

So stay on the freeway.

This is, of course, an analogy for nutrition and healthy eating. We planned the 204 Lifestyle Nutrition Reset for 28 days, but here’s the thing: This is how you should be eating. You should be consuming appropriately measured amounts of food in the proper macronutrient ratio. This is one of the great secrets of health and longevity.

As the challenge winds down, you have two choices:

1. You can say “thank heaven that’s over,” throw the scale and measuring cups in the drawer, eat anything you like and wait for our next nutrition challenge.

2. You can stay the course and continue eating appropriate quantities of high-quality food.

Option 1 is a poor choice. We’ll respect your decision, of course. But we’re not going to agree with it. We want you to be healthy, and we know that a good diet is critical. You cannot outwork a bad diet in the gym, and poor nutrition will cost you. Maybe not right now. But it will cost you big time down the road.

Option 2 is staying on the freeway. Over the last weeks, you’ve changed your behaviour and your patterns. You’ve consistently made better decisions. You’ve tried to eat the right amount of food in the right combinations as often as you can. You’ve allowed yourself a few planned indulgences, and you’ve forgiven yourself for mistakes. You’ve taken a lot of steps in the right direction, and your InBody scans at the end of the challenge are going to show that.

We’ve reviewed your progress throughout the challenge, by the way, and we can tell you that the results are very, very impressive. You guys have literally changed your lifestyles and laid the foundation for long-term health, happiness and fitness.

You have an exit approaching on Oct. 28, and, just as in California, there is a fast-food restaurant at the bottom of the off-ramp.

But you have to make a choice to get of the freeway you’re currently on. You have to actively choose to stop doing what your doing and eat poorly.

Don’t make that choice. Use what you’ve learned over the last weeks. You’ve got a map now, and you know how to get where you need to go. You’re full of high octane fuel, and the engine is humming.

Ignore the off-ramp, stomp the accelerator and turn up the radio. We’ll see you at the vegetable stand down the road.

To sign up for our revised 204 Lifestyle Trellis Program, click here.

CrossFit 204-PB clean finishTriple Ripper

Part 1

5 rounds:

3 power cleans (205/135lb.)

25 double-unders

6 chest-to-bar pull-ups

25 double-unders

9 ring dips

25 double-unders

Time cap: 18 minutes

Rest 5 minutes

Part 2

3 rounds:

100ft. Overhead walking lunges (45/25lb.plate)

15 plate burpees

Time cap: 10 minutes