Wednesday 25NOV20
Announcements
Additional Programming Resources:
Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid
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.
DAILY MINDSET
“Don’t look for the third thing.” – Marcus Aurelius
Marcus Aurelius breaks down a good deed into two positive results:
You did good
You helped another
The first positive result is that you did good. Every good deed is a vote towards ourselves becoming better human beings. The second is that your actions helped another. Whether big or small, you’ve benefitted another human being today.
There is a “third thing” that one can seek, and it was Marcus strongly speaks against: credit.
When one contributes with a good deed, doing right by oneself, and doing rigiht by another, is enough. The desire to receive praise for such an action is the pitfall he warns against. To go around expecting thanks is what he deems as greedy, which can trickle into other areas of life.
Metcon
1: Metcon (Time)
Outdoor WOD Part 1:
3 Rounds x AMRAP 4:
21 Shuttle Runs (10 Meters)
21 Alternating Weighted Object Snatches
21 Weighted Object-Facing Burpees
Rest 4 Minutes Between
Post slowest round to time
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-12: CFWU (cut short to allow time for body armor)
12-30: G-EMOM 1
30-45: Body Armor
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:
30s Archold for back extensions
Ring Rows for Pullups if needed
HR Pushups for Dips
Gymnastics
2: Gymnastics EMOM 2 (No Measure)
12m EMOM
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.
Metcon
3: Metcon (Time)
40 Double Unders
20 Toes to bar
30 D/Us
15 T2B
20 D/Us
10 T2B
10 D/Us
5 T2B
