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Beast River Fitness – WOD
Open Gym + Outdoor WOD Day
Today has TWO workouts posted.
-Workout #1 is the outdoor WOD that is an outdoor class. The outdoor class meets at the gym.
-Workout #2 is a suggested indoor workout for open gym.
“Nothing great was ever achieved without enthusiasm.” -Ralph Waldo Emerson
There is a difference between one who is “there”, and one who is “being there”.
Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.
We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.
The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.
The less obvious is our daily encounters outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?
It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.
1: Metcon (Time)
Outdoor WOD Part 1:
5 Rounds for Time:
50′ Overhead Walking Lunge – Left
20 Weighted Sit-ups
50′ Overhead Walking Lunge – Right
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-20: Warm-Up (Yes, the CFWU is a long one)
35-45: Mini Burner
0: The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
30s Archold for back extensions
Ring Rows for Pullups if needed
HR Pushups for Dips
1: Gymnastics EMOM 2 (No Measure)
A) 10 Strict Ring Dips
B) 5xTripod to Headstand
C) 45s hold in air squat
B) pike or straddle to head stand. Slow and controlled pike to floor for negative
C) try to squat with feet progressively closer together each round. Heels down.
2: Metcon (Time)
3 Rounds For Time:
10 Strict Pull-ups / Banded / Ring Rows
20 KB Swings, American 53/35
10 KB Goblet Squats