Saturday 11APR20

CrossFit East River – WOD

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.

Warm-up

1: Metcon (No Measure)

WARM-UP

2-3 Sets

10 Odd -Object Press

20 Air Squats

200m Run

2-3 Sets

15 Banded Good Mornings*

30 Second Front Plank

*Use broomstick, band, or no equipment

SUBS

Run

100 Odd-Object Step-ups (use something higher then the normal 24″/20″)

Metcon

2: Metcon (Time)

“Ham & Cheese” (No Equipment Version)

1 Mile Run

Into…

10-9-8-7-6-5-4-3-2-1:

Odd-Object Thrusters

Burpees

Into…

1 Mile Run

“Ham & Cheese”

1 Mile Run

Into…

10-9-8-7-6-5-4-3-2-1:

Goblet Dumbbell Thrusters

Burpees

Into…

1 Mile Run

STIMULUS

We have a simple couplet sandwiched between a 1 mile run buy in and cash out

Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out

For the couplet, lay out goes:

10 Odd-Object Thrusters

10 Burpees

9 Odd-Object Thursters

9 Burpees

8 Odd-Object Thrusters

8 Burpees

etc.

Standard burpees with chest to the ground and full extension of the hips with the jump at the top

This can be a long grind of a workout, we expect this workout to take 25-35 Minutes

The cash-out run following the couplet rounds gives you the opportunity to keep moving forward after ‘going big’

Going bigger that you’re accustomed to every once is a while can help reset your expectations of a certain movement and push your fitness and mentality forward

Your score is total time of completion