HealthFlex
×
  • Home
  • Get Started
  • Schedule
  • Drop-In
  • About
    • Staff
    • Pricing and Policies
    • Facility
    • Resources
      • mobility WOD
      • Travel WODs
  • Today’s WOD
  • Contact

Tuesday TRACK DAY 10NOV20

November 10, 2020Uncategorized

Announcements

Additional Programming Resources:

Self-Guided 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

Check us out on Instagram @BeastRiver

[wp_my_instagram username=”beastriver” limit=”6″ layout=”6″ size=”thumbnail” link=””]

Recent Posts

  • WOD – Tue, Jul 1
  • WOD – Mon, Jun 30
  • WOD – Sun, Jun 29
  • WOD – Sat, Jun 28
  • WOD – Fri, Jun 27

BARBELLS AND BURPEES

We'd love to hear from you!
The contact form is the best way to quickly get in touch. If you’d like to stop by the box, please visit our schedule page to make we’re in before you stop by.

‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 766-1049‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym