• CFA040919

    CrossFit Altius – CrossFit

    Daily Mindset

    “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 is no surprise that his methods for time management, task management, and productivity have been studied by many people.

    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, news stories. Meanwhile, important tasks are things that contribute to our long-term mission, values, and goals.

    Said another way, urgent things take us away from important things. We know there are only so many minutes in each day.

    It brings us to the question: “Do I really need to be doing this?”

    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 the urgent things, we can go through a whole day, busy-as-ever, and feel like we got *nothing* done by the days end.

    Let’s take note of what we do today – and cut the fluff. Even if it’s cutting out a tiny urgent habit… it will add up.

    Warm-up

    0:00-10:00

    ## 30 Seconds

    Easy Bike

    Medicine Ball Deadlifts

    Moderate Bike

    Medicine Ball Front Squats

    Faster Bike

    Medicine Ball Thrusters

    ## Barbell Warmup

    5 Stiff Legged Deadlifts

    5 Hang Power Cleans

    5 Front Squats

    5 Strict Press

    5 Elbow Rotations

    5 Good Mornings

    5 Back Squats

    Strict Handstand Pushups (10 sets)

    10:00-25:00

    Using last week’s measure on our current max set, complete:

    10 Sets:

    30% of Max Strict Handstand Pushups

    Each set must be unbroken, and athletes are to rest as needed between.

    *Last week, during the max effort test, we had the below two options if we did not yet have (3) unbroken strict handstand pushups.

    Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.

    Barbell Half Presses – Using a barbell, the range of motion is from forehead level (just above the eyes) to lockout overhead. This trains the specific range of motion of the handstand pushup. Same aim as the dumbbell strict presses – let’s choose a weight that allows for at least 8-10 repetitions, with the aim being that we want to be in the 8-15 rep range.

    After choosing our movement, complete 7-10 sets of the 30%.

    Rehearsal

    27:00-30:00

    ## 1 Round

    20 Seconds Wallballs

    20 Seconds Push Presses

    20 Seconds Bike

    Bad Blood (5 Rounds for reps)

    5 Rounds:

    1 Minute Wallballs (20/14)

    1 Minute Push Presses (95/65)

    1 Minute Calorie Bike

    1 Minute Rest

    Cool Down

    Wall Hip Stretch 2:00