Tuesday TRACK DAY 29SEP20
Announcements
Additional Programming Resources:
Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid
Beast River Fitness – WOD
Today has TWO workouts posted.
-Workout #1 is the outdoor TRACK WOD that is an outdoor class. The outdoor class meets at the East River Park Track.
-Workout #2 is a suggested indoor workout for open gym.
DAILY MINDSET
“If we did all the things we are capable of, we would literally, astound ourselves.” –Thomas Edison
Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.
We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.
Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.
This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.
Metcon
1: Metcon (AMRAP – Rounds and Reps)
Outdoor WOD Part 1:
20m AMRAP:
100m Sprint
10 Reverse Burpees
10 V-ups from a hollow body
This is an outdoor workout. It meets at the East River Park Track.
https://www.youtube.com/watch?v=FAYtTojm8hE&ab_channel=CrossFitWinterPark
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-15: Warm-Up
15-35: Deadlifts
35-45: Mini Burner
30 Seconds Each
Glute Bridges
Active Spidermans
Single Leg Glute Bridges (30 Seconds Each)
Push-up to Down Dog
Glute Bridge Walkouts
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
1: Deadlift (Heavy 3, DS @ 90% and 80%)
2: Metcon (AMRAP – Rounds and Reps)
8m AMRAP:
10 KB Snatches (53/35) – Right
5 Strict Pull-ups -or- 10 Ring Rows
10 KB Snatches – Left
10 Goblet Squats w/ KB