Tuesday TRACK DAY 27OCT2020
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
“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson
“Satisfied” feels like a dangerous word.
As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.
We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.
The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.
Metcon
1: Metcon (Time)
Track WOD Part 1:
400m Easy Pace
-Rest 2-3 minutes
400m SPRINT (post this time to WODFIY)
-Rest 3-4 minutes
This workout meets at the East River Park Track 🏃♂️.
2: 1-Mile Run (Time)
Max Effort 1-Mile Run
Track WOD Part 2.
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-15: Warm Up
15-35: Slow Burner
35-45: Stretching/Mobility
30 Seconds Each
Single Leg Glute Bridges (Each Side)
Kettlebell Deadlifts
Glute Bridges
Russian Kettlebell Swings
Glute Bridge Walkouts
Kettlebell Goblet Squats
Pausing Back Squats (2 Seconds in Bottom)
Metcon
1: Metcon (AMRAP – Rounds and Reps)
20m AMRAP @ a steady pace:
15 Wall Balls 20/14
15 Kettlebell Swings 20/14
15 HR Pushups
15 Ab Mat Situps
2: Metcon (No Measure)
Suggested Stretching:
-Tspine smash w/ double lax ball 90second+
-Hamstring stretch 90 seconds+ each side
-Couch stretch
https://www.youtube.com/watch?v=0TvZq5G4jHY&ab_channel=LNPFitness
https://www.youtube.com/watch?v=wiS23PuSmPI&ab_channel=LukaHocevar