“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.
We’re working all monostructural movements in this longer interval piece
You’ll complete the 4 listed stations for time and rest with whatever time remains in the 15 minute window
Record your times for both rounds, as your score will be the slower of the 2
Each effort should take between 8-12 minutes to complete
This gives you at least 3 minutes to recover between sets
See further down the page for movement subs
Even the fastest times today will be over the half way point of each interval
This means that in each round, we are resting less time than we are working
That being said, these aren’t meant to be all out sprints, but do look to push the pace outside of your comfort zone in the first interval
When we typically do interval workouts like this, we are going for 3-5 rounds
Today is different, in that we only have to complete 2 rounds
It will be mentally easier to hold your opening round paces the second time around knowing there are no more rounds to follow
We’ll be fresh off rest for the 800 Meter Run and be able to push knowing there is rest coming after the 200 Meter Wreck Bag Run
The stations that will have the biggest impact today will be the bike erg and the rower
We are rewarded for a higher power output with a faster accumulation of calories
Let’s try to put forth a big effort on these machines at a speed that you see yourself being able to hold for both rounds
Holding the Calorie Per Hour outputs below will get you the following number of calories completed on the minute:
800: 13.3 Calories Per Minute
900: 15 Calories Per Minute
1000: 16.7 Calories Per Minute
1100: 18.3 Calories Per Minute
1200: 20 Calories Per Minute
1300: 21.7 Calories Per Minute
1400: 23.3 Calories Per Minute
1500: 25 Calories Per Minute
1600: 26.7 Calories Per Minute
1700: 28.3 Calories Per Minute
1800: 30 Calories Per Minute
1900: 31.7 Calories Per Minute
2000: 33.3 Calories Per Minute
CrossFit Evergreen – CrossFit
“You can’t build on top of success you don’t acknowledge.” – Dallas Travers
There’s a dark side to being so driven. We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we *were* psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.
It’s not wrong to be passionately driven. That’s not where the harm comes from. The harm comes when we don’t celebrate our victories.
We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.
In teams of two Follow the path outlined by the coach.
Buy-in: 50 wall ball situps 20/14
Then carry the wall ball, when going downhill, along the .62 mile course.
When going uphill one partner performs a two-handed push throw (chest level). The other partner attempts to grab the ball before it rolls back downhill.
Partners alternate these actions.
Cash out: 50 wall ball situps 20/14 – Please be aware of traffic if any, stay safe.
– there is a 120 foot change in elevation.
CrossFit Evergreen – CrossFit
“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps
Outnumbered by multiples, General Puller drove his Marines that day to victory. It was for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.
That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first to tell ourselves that next task or goal is *not* possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.
Like the Marines that day, sometimes we just need to get out of our own head, and do what we best. Work. Even when, we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything. Even when every damn reason tells us we can’t… let’s go win. That’s what we do.
Working heavier percentages of your 10RM Back Squat in this piece
We’ll start with lighter weights/high reps and move towards heavier weights/lighter reps over these 3 sets
We last completed a 10RM Back Squat test on 6.8.20
If you don’t have this number, you can estimate your 10RM as roughly 75% of your 1RM Max or 85% of your 5RM
Rest as needed between sets to maintain quality movement and unbroken sets
CrossFit Evergreen – CrossFit
“Perfection can be spelled with the word paralysis.” – Churchill
The act of “starting” is all to often the most challenging.
As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.
This defense mechanism is amazing for avoiding predators. It can save our life! But on the other hand… it can also prevent it.
Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.