Saturday 25APR20

April 25, 2020Uncategorized

CrossFit East River – WOD

MINDSET
“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee

Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told, he would never be able to walk again.

In that moment, he had a choice. To believe that his life was limited, to which a self-fulfilling prophecy would have followed. Or, he could choose to believe that there truly are no limits – only the ones we impose on ourselves.

Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome.

Bruce made his choice. When we reach our next challenge, what will be ours? Will we see it as our limit, or as the plateau that it truly is?

Warm-up

1: Metcon (No Measure)

WARMUP

1 Round:

400 Meter Easy Jog

2 Rounds:

30 Seconds Active Spidermans

30 Seconds Active Samson

30 Seconds Inchworm to Push-ups

3 Rounds:

10 Mountain Climbers (10 Each Leg)

10 Single Dumbbell Deadlifts (5 Each Side – Hit Between Feet)

10 Reverse Lunges (5 Each Side)

Metcon

2: Metcon (Time)

“Wedding March”

For Time:

50 Burpees

1 Mile Run

75 Odd Object Ground to Overhead

1 Mile Run

100 Meter Walking Lunge

“Wedding March”

For Time:

50 Burpees

1 Mile Run

75 Alternating Dumbbell Power Snatches

1 Mile Run

100 Meter Walking Lunge

STIMULUS

DESCRIPTION

Working through a long chipper workout to start off the weekend

In this steady grind of a workout, the goal is to keep moving forward as much as possible by pushing through larger sets of odd object ground to overheads

We expect this piece to take around 25-35 minutes to complete
https://www.youtube.com/watch?v=eDA4WY8sWAU

Finisher

3: Metcon (No Measure)

Body Armor

Tabata Side Planks:

8 Rounds:

20 Seconds On

10 Seconds Rest

STIMULUS

DESCRIPTION

A simple and effective core focus for today’s Body Armor piece

The challenge here comes from completing all 8 rounds on 1 side before switching to the other side

Focus on keeping your hips high and pushed forward so the body is in a straight line from head to toe

There is no rest between sides on top of the 10 seconds of rest following the 8th set

With some rest built in, try to hold for as much of the 20 seconds as possible