Tuesday TRACK DAY 10NOV20
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
“True strength is the courage to admit weakness.”
Show me an athlete who is afraid to look bad, silly, or stupid… and I’ll show you back an athlete who will lose every time.
Vulnerability is a hot theme nowadays, and rightfully so.
It’s the first step, and arguably most challenging, in facing our fears. It’s an extension of the “awareness” phase, where we admit to ourselves (and potentially to others), that we have soft spots. And much like many other aspects in life, awareness is everything.
Gone are the days where “toughness” is summarized with gritted teeth and bad attitudes. Real mental toughness is facing the demons, the skeletons in the closet, the soft spots, and going on the attack.
Show me an athlete who is willing to look bad, silly, or stupid… and I’ll show you back a very powerful competitor.
Metcon
1: Metcon (Time)
“Born to Run”
For Time:
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 21 Air Squats
200 Meter Run, 15 Air Squats
200 Meter Run, 9 Air Squats
Meeting Location:
-East River Park Track 🏃♂️
Equipment Required:
-None!
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-15: CrossFit Warm – Up
15-30: G-EMOM
35-45: G-WOD
1: The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Subs:
Supermans for back extensions
Ring Rows if needed for pull-ups
HR Pushups if needed for Dips
Gymnastics
2: Gymnastics EMOM 3 (Kip/Tripod/Pistols) (No Measure)
12m EMOM
a) 10 kips / 15 kips / 10 7-kips
b) hold tripod 45s / 6 tripod straddle to headstand / 6 tripod pike to headstand
c) 12 alternate leg candlesticks / 12 alternate leg candle sticks w/ medball / 12 pistols, alternating
This EMOM has 3 different movements with 3 suggested levels of difficulty for each movement. Perform the highest level difficulty you can do within each minute.
3: Metcon (Time)
For time:
15 Strict Pull Ups
30 HR Pushups
30 Alternating Lunges
10 Strict Pull Ups
20 HR Pushups
20 Alternating Lunges
5 Strict Pull Ups
10 HR Pushups
10 Alternating Lunges
