Tuesday TRACK DAY 08DEC20
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 you aim at nothing, don’t worry… we’ll hit it.”
A clear and defined goal seems like an obvious first step. It is however often missed.
It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack the concrete intentions. And when we hit the chaotic storm that is life, we don’t have the foundation we need to stand on.
If we have to pause to think about what our goals are, we haven’t yet defined them to the extent we need. Something is missing. They need to come to the mind in the blink of an eye, as if it’s a subconscious reaction.
Let it be specific, measurable, and actionable.
“I need to get better with money”, turns into “I will have $40 of each paycheck transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.
Be intentional. Specificity is everything.
Metcon
1: Metcon (Time)
“Just Work”
For time:
-800m easy pace
-3 minutes rest
-800m SPRINT
-3 minutes rest
-800m SPRINT
-3 minutes rest
-400m SPRINT
-3 minutes rest
-400m SPRINT
-Post slowest 800m time to WODIFY.
-Partner up as needed to push yourself.
Meeting Location:
-East River Park Track 🏃♂️
Equipment Required:
-Wristwatch/Stopwatch
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-15: Warm-Up
15-30: WOD
30-45: After Party
Bodyweight Warmup (30 Seconds Each)
Active Samson
Hollow Hold
Push-up to Down Dog
Active Spidermans
Arch Hold
Shoulder Taps
Squat to Stands
Straight Leg Sit-ups
Alternating Bird Dogs
https://www.youtube.com/watch?v=bhsZ7SURH34&feature=youtu.be&ab_channel=CompTrain
https://www.youtube.com/watch?v=l1cjHXMWScE&feature=youtu.be&ab_channel=CompTrain
https://www.youtube.com/watch?v=yS3FoUwVV5E&feature=youtu.be&ab_channel=CompTrainClass
Metcon
2: Metcon (AMRAP – Rounds and Reps)
10m AMRAP:
20 HR Push Ups
20 Wall Balls 20/14
20 Ab Mat Situps
2: Metcon (No Measure)
For Time: (scale with kipping HSPU or HR PU as needed)
100% of Max Strict Handstand Push-ups
80% of Max Strict Handstand Push-ups
60% of Max Strict Handstand Push-ups
80% of Max Strict Handstand Push-ups
100% of Max Strict Handstand Push-ups
Rest 1 Minute Between All Sets