CrossFit Evergreen – CrossFit

CFE INSPIRE

“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.

Deadlift (Deadlift


On the 2:00 x 5 Sets:
2 Deadlifts

*Use The Same Weight Across
)

– Aim to perform all sets at a weight that is between 85-90% of your 1RM deadlift.

– Reps should be completed unbroken each set.

– Score: Loading Used Across

WARM UP

10 Empty Barbell Deadlifts

7 Light Reps

5 Moderate Reps

3 Slightly Heavier Reps

Build To Working Weight

MODIFICATIONS

– Sub Dumbbells

Bell (Time)

3 Rounds for Time

21 Deadlifts (185/135 lb)

15 Pull-Ups

9 Front Squats (185/135 lb)
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
– Overview: Athletes should aim to move through this workout at their maximum sustainable pace. The biggest notable here will be the heavier front squats. Let’s make the main focus getting these completed in as little sets as possible each round.

– Deadlifts: Loading should not exceed 65% of your 1RM clean (being able to clean/front squat will be the limiting factor). Reps should be completed in 1:30 or less each round.

– Pull-Ups: Reps should be completed in 1:30 or less each round.

– Front Squats: Reps should be completed in 1:00 or less each round.

– Score: Total Time

– It may seem silly, but we should think about breaking up the deadlifts early to save our energy for the pull-ups and front squats. A quick break can go a long way for our grip and our back. Let’s aim for 2-3 sets.

– Aim to complete the pull-ups in 1-3 sets.

– If we can squeeze out unbroken sets of front squats, that will be a bigger separator in this workout.

MODIFICATIONS

DEADLIFTS

– Reduce Loading

– Reduce Reps

– Sub Dumbbells or Kettlebells

– Good Mornings

– Kettlebell Sumo Deadlift

PULL-UPS

– Reduce Reps

– Banded

– Strict

– Ring Rows

– Alternating Dumbbell Plank Rows

FRONT SQUAT

– Reduce Loading

– Reduce Reps

– Sub Dumbbells

– Sub Barbell

– 2x Air Squats