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.

View Public Whiteboard

Strict Press x 2 (5 Rounds for weight)

Strict Press

For Total Load:

5 Sets of 2
– Barbell can be taken from a rack or blocks.

– Athletes can build or use the same weights across all sets.

– Rest as needed between sets.

– Score: Enter loading for all 5 sets. Overall score will be the sum total weight.

Tenfold (AMRAP – Rounds and Reps)

“Tenfold”

AMRAP 10:

30 Double Unders

1 Thruster

30 Double Unders

2 Thrusters

…

Add 1 Thruster Each Round

Barbell: MRx: 75/45, Rx: 95/65
– Conditioning Category: Threshold

– Double Unders: Reps completed in less than 45 seconds.

– Thrusters: Loading shouldn’t exceed 50% of your 1RM thruster.

– Score: Rounds + Reps

– Aim to hold onto the barbell for unbroken sets for as long as you can.

– If you are getting close to needing a break on the barbell, break the double unders first. It will take less time to break on the rope than it will to break on the barbell.

– Focus on fast transitions between the 2 movements.

Prep

10 Double Unders

1 Thruster

10 Double Unders

2 Thrusters

Modifications

DOUBLE UNDERS

– Reduce Reps

– 45 Single Unders

– 30s On Any Machine

THRUSTERS

– Reduce Reps/Loading

– Sub Dumbbells

GHD Sit-ups

Tabata x 8 Rounds

40 Sec. Work

20 Sec. Rest

Mrx: 25/15 weighted AbMat sit-ups,

Rx: 35/25 weighted Ab May sit up,

Rx+: GHD