Sunday 12APR20

April 12, 2020Uncategorized

CrossFit East River – WOD

MINDSET
“Challenges are what make life interesting and overcoming them is what makes life meaningful.” — Joshua J. Marine

Everyone faces adversity. Not everyone responds the same way.

In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset.

In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just “wasn’t meant to be”. They blame the world, they blame the organization for having a bias, they blame the weather. It is a mentality that clings to excuses, versus solutions.

A growth mindset is one of extreme ownership. A world of continual self reflection. If something didn’t go as planned, what can I learn from this? What can I do better next time? The growth mindset welcomes the short-term pain, knowing that this will only make them better tomorrow. Instead of jumping to excuses, the growth mindset creates the solutions.

Change our mindset, and the world around us changes with it.

We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?

Warm-up

1: Metcon (No Measure)

Warm-up

AMRAP x 4 MINUTES

:30 Run, Bike or Row

5 Side Plank Rotations/Side

10 Air Squats

10 Bent Over Row

Metcon

2: Metcon (No Measure)

Workout – HOME

AMRAP x 16 MINUTES

1:30 Bike, Row, Run, Ski, etc.

:30 Star Side Plank L Side

:30 Star Side Plank R Side

20 Air Squats

10 db/Backpack Bent Over Rows

(No Measure)

Cool Down

3: Metcon (No Measure)

HOME GYM: Supple Sunday

# Upper Body Mobility

1. Wrist Stretches: 30 Seconds Each Direction

2. Pec Stretch on Wall : 1-2 Minutes Each Side

3. Puppy Pose: 2 Minute Hold

Lower Body Mobility

1. Spiderman Hold: 3 Minutes Each Side

2. Happy Baby: 2 Minute Hold

3. Plantar Stretch: 2-3 Minute Hold

4. Butterfly Stretch: 2 Minute Hold

5. Squat Hold: 3 Minutes

Midline Work

3 Rounds, Not for Time:

50 4-Count Flutter Kicks

40 Single Arm Bent Over Rows (20 each)

30 Weighted Glute Bridges

20 Weighted Sit-Ups

*Using Dumbbell or Odd-Object