Wednesday 13NOV19

CrossFit East River – WOD

DAILY MINDSET
“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” – Daniel Pink

Our greatest strength as humans: Malleability.

Like playdough, the human being can mold and remold to whatever it desires. It’s incredible when you really think about it.

Yet over time, we can forget that, and say things like “I’m too old for that”, or, “I’ll never be able to do that”. Our playdough stays in a certain form for so long, it hardens. And we can barely move it, if at all.

However, with a single droplet of water at a time, one can start to soften the playdough. The playdough moves again, restored.

We must remember that playdough will always be playdough. We just need to bring the discipline, patience, and hard work… and we’ll take the shape of whatever we seek to be.

Weightlifting

1: Back Squat (Back Squat Complex)

Back Squat Complex

Build to Heavy Complex:

1 Pausing Back Squat (3 Seconds)

1 Back Squat

Metcon

2: Metcon (Time)

“Step Aerobics”

3 Rounds For Time:

30 DB Hang Clean and Jerk (15 each side)

20/14 Calorie Bike/Row

20 Single Dumbbell Box Step-ups (10 each Side)

Box: 24/20

Dumbbell: 50/35