April 22, 2019
April 24, 2019


CrossFit NCS – BEST


“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.


On the 2:00 x 6 (2 Full Rounds, 12:00 Total):

Minutes 1+2 – 1:40s Light Bike

Minutes 3+4 – 5 Strict Pull-Ups/Ring Rows, 10 Pushups, 15 Sit-Ups + 30 Double-Unders

Minutes 5+6 – Half of the Barbell WU (below)

Round 1 – 5 Good Mornings, 5 Elbow Rotations, 5 Strict Presses

Round 2 – 5 Deadlifts, 5 Hang Muscle Cleans, 5 Power Cleans

2 Rounds:

:60s Laying Front Rack Stretch – Video

:30s Wrist Stretches on Box – Video

Specific primer for “Bad Blood”

1 Round, at low intensity:

:30s – Burpee Box Jumps

:30s – Bike

:30s – Power Cleans

:30s – Bike

Followed by 2 rounds, steadily building intensity on the second iteration:

5 Burpee Box Jumps

3 Power Cleans

7/5 Calorie Bike

Rest as needed between.

Following our final round, rest 4:00, and begin.

Strict Handstand Push Up (AMRAP – Reps)

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. With the piece being “for time”, we are looking to challenge ourselves by getting back onto the wall sooner than we want to. As an example, if an athlete has 10 unbroken strict handstand pushups, he or she would be completing 10 x 3 for time.

If we do not yet have 3 or more strict handstand pushups, click “Workout Prep Notes” for modifications.

Bad Blood (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Push Presses (95/65)

1 Minute Calorie Bike

1 Minute Rest

Metcon (No Measure)

2,400 Meter Row

Meters 0-200 – 2K Pace + 15 Seconds

Meters 201-400 – 2K Pace + 10 Seconds

Meters 401-600 – 2K Pace + 5 Seconds

Not for score, and rather for recovery and pacing practice.

Let’s take an athlete who has a current/estimated 2K row time as 7:00 flat. Their average /500m pace for that effort would be 1:45. So for today’s workout, they would complete:

Meters 0-200 – 2:00 / 500m pace

Meters 201-400 – 1:55 / 500m pace

Meters 401-600 – 1:50 / 500m pace

After completing the last 200 meter portion above, we roll directly back to the first pace. Repeating this for a total of (4) iterations, we have our 2,400 meter row.