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Reebok CrossFit Roppongi – CrossFit

DAILY MINDSET
“I do not want to waste any time. And if you are not working on important things, you are wasting time.” – Dean Kamen

Imagine generalizing our lives into two categories:
Urgent things, and important things.

Urgent things are responding to text messages, emails, and putting out small fires throughout the day at work, home, and everywhere in between.

Important things are starting the journey we’re been putting off for 5 years.

Time is absolutely escaping us. We know we have limited time here. But too often, our actions don’t fall in line with that understanding. We get distracted by the things that truly aren’t important. And at the end of a day, we may find ourselves questioning, “what the hell did I do today? What did I actually accomplish?”.

Not a single person here hasn’t had that feeling. It’s good of us to recognize that we naturally default to the “urgent” things. They create the illusion of being more pressing, or worse, more “important”. But we know that’s not the case. Yet, we still allow ourselves to fall victim to the habit.

The truth is that the above won’t change on its own. We have to work hard… very, very hard… to put the important things first. But if we can cultivate that ability, to put first things first, every day will have purpose.

Let’s make that our aim.

Strength

Metcon (No Measure)

[Performance]

1) Tempo Back Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70% of your 1RM Back Squat. 3 seconds on the descent, back up at whatever speed is appropriate.

2) Hip Thrusts: 10 reps Every 2:00 x 5 sets

Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift and increase load as heavy as possible.

[Fitness]

1) Tempo Double Dumbbell Front Rack Squat: 5 Reps x 5 sets

2) Single Leg Hip Thrusts: 10/side reps x 3 sets

1: Tempo Back Squat

2: Hip Thrust

Conditioning

Metcon (Time)

[Performance]

15-12-9 reps:

Calories Row/Bike

Abmat Sit-Ups

Hand Release Push-Ups

(Rest 3 minutes)

repeat.

[Fitness]

12-9-6 reps:

Calories Row/Bike

Abmat Sit-Ups

Abmat Push-Ups

(Rest 3 minutes)

repeat.

*Time Cap: 14 minutes

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