Thursday 19NOV20
Announcements
Additional Programming Resources:
Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid
Beast River Fitness – WOD
TRACK Day + Open Gym
Today has TWO workouts posted.
-Workout #1 is the TRACK WOD. This workout meets at the East River Park Track.
-Workout #2 is a suggested indoor workout for open gym.
DAILY MINDSET
“Bread today is better than cake tomorrow” – Chinese Proverb
There is a common misconception about drive. That if we pause to celebrate today, that we will lose our fire for tomorrow. We’ll lose our competitive edge. And we’ll be satisfied with where we are.
Something we want to recognize: Gratitude is not linked to a lack of drive. Or a lack of performance. It’s actually quite the opposite.
There’s a hormone in our brain called dopamine. It’s the “feel good” hormone. And it’s released whenever we hit that big lift, PR that workout, or just do something well. Call it the celebration hormone.
When athletes go wrong here, it’s because they fail to see something:
That dopamine is incredibly, incredibly addicting.
Think back to when you were first starting CrossFit, and let’s say you were in class. You’re thinking and working hard on your technique, and coach walks by and catches you with marked improvement to your form. He/She says – “Hey.. freakin’ nice job there. That’s an incredible improvement!”.
How would you feel? Think about it for a moment. I think we would have felt proud, accomplished, and… eager for the next one. The next praise. Because that felt good. And I want that next one. So I’m going to bust my ass even harder now to get my technique even better.
Now purely for thought – take the opposite. Pretend you never got that praise, ever. It’s only “not good enough” at all times. Fast forward 2 years. Which athlete is thriving?
Dopamine is a weapon. An absolute weapon. We just need to use it properly. Celebrate today, if for no other reason, than because it will make us even hungrier for tomorrow.
Metcon
1: Metcon (Time)
Outdoor WOD Part 1:
For time:
2 Rounds:
400m Run
50m Bear Crawl
50m Crab Walk
400m Run
40 Jumping Lunges, Alternating
40 Situps
Meet @ East River Park Track 🏃♀️ for Outdoor WOD
2: Metcon (No Measure)
Outdoor WOD Part 2:
AFTER PARTY
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Hamstrings
Quads
Glutes
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-15: Warm-Up
15-30: Press
30-45: Metcon
1 minute each:
PVC Pass Throughs
Overhead Squats w/ PVC
PVC Behind the Neck Strict Press
Flutter Kicks w/ PVC locked out above body
PVC Z-Press
PVC Strict Press
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
https://youtu.be/d4ib5o5BST0
Strength
1: Shoulder Press (Build to a heavy double. )
Metcon
2: Metcon (Time)
3 Rounds
30 Double Unders
20 Alternating DB Snatches (50/35)