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 *absolutely nothing* accomplished.
Let’s take note of what we do today with a critical eye. And let’s cut the fluff.
Strength
Front Squat
Front Squat:
8-8-6-6-4-4
Metcon
Jack Sparroe (Time)
For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches
30 Dumbbell-Facing Burpees
Directly Into..
150ft. Single Dumbbell Overhead Walking Lunge
*DB Weight: MRx:30/20 Rx:50/35
*DB Hang Power Snatches: Switch Arms Every 5 Reps
*DB Overhead Walking Lunge: Switch Arms As Needed
Movement Prep
6 Calorie Row
6 Dumbbell Hang Power Snatches 50 / 35 lb
6 Dumbbell-Facing Burpees
6 Single Dumbbell Overhead Walking Lunge Steps (Left Arm)
6 Single Dumbbell Overhead Walking Lunge Steps (Right Arm)
Modifications
100/80 CALORIE ROW
– Reduce Cals
– 80/64 Cal Assault Bike, Ski Erg
– 1200m Run
DUMBBELL HANG POWER SNATCHES
– Reduce Weight
– Reduce Reps
– Kettlebell Swings
DUMBBELL-FACING BURPEES
– Reduce Reps
– Regular Burpees
SINGLE DUMBBELL OVERHEAD WALKING LUNGE
– Reduce Weight
– Reduce Distance
– Single Dumbbell Front Rack Walking Lunge
Stimulus
– Conditioning Category: Threshold
– The 100/80 calorie row should take less than 7:00.
– The hang dumbbell snatches should be performed at a weight where all 50 reps can be completed with no more than 1 break. This movement should take less than 2:00.
– The dumbbell facing burpees should take less than 3:00.
– The walking lunge should be performed at a weight we can complete the full 150ft. with no more than 2 quick breaks. This movement should take less than 3:00.
– Score: Time
Strategy
– Sprint start then settle into a steady pace on the row.
– The dumbbell hang power snatches have a slow cadence to them so this is a great place to breathe.
– Steady pace on the burpees. Stepping up could be helpful in finding a sustainable pace.
– Aim to switch arms at halfway or every 25 feet depending on how the shoulders are feeling. We want to make quick work of the lunges so that we spend as little time with the dumbbell overhead as possible.