CrossFit Evergreen – CrossFit
“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower
Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.
He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.
Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now.
If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *nothing* done by its end.
Let’s take note of what we do today with a critical eye. Let’s cut the fluff.
Warm-up
See coach’s board
Ride like the wind (Time)
10 Rounds for Time:
5 Squat Cleans MRx: 95/65, Rx: 115/85, Rx+: 135/95
10/7 Calorie Echo Bike
20 Minute Time Cap
Strategy
THE BIG TAKEAWAYS
1. We can approach this workout in 1 of 2 ways: cycle the barbell and recover on the bike OR quick singles on the barbell and push the bike.
2. No matter what approach you take, let’s treat the first 3 rounds as the buy-in, the middle 4-5 rounds as the actual workout, and the final 2-3 rounds as the home stretch. Aim to ramp up your pace in the first 3 rounds, settle for the next 4-5 rounds, and leave a little in the tank to have a little kick at the end for the last 2-3 rounds.
3. If cycling the bar, you could do unbroken sets of 5, 3 unbroken reps + 2 single reps, or 3 unbroken reps + 2 unbroken reps.
4. If going with singles, keep the eyes on the bar and be ready to get set for the next rep as soon as the bar settles.
Squat Clean (Squat Clean [Until the 25:00])
Build to a heavy single
Stimulus
– Whenever you finish “Ride Like The Wind”, you’ll have until the 25 minute mark on the running clock to build to a heavy single squat clean
– Enter heaviest load lifted as your score
Tabata Abs (AMRAP – Reps)
:20/:10, work/rest, 8 rds of each
– abmat sit ups
– flutter kicks
– Superman holds (each rd counts as 1)
– floor wipers
– V ups
Roll & Stretch
Take at least 10 minutes to roll and stretch