Saturday 28NOV20
Announcements
Additional Programming Resources:
Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid
Beast River Fitness – WOD
AM Outdoor WODs + Open Gym Sessions
DAILY MINDSET
“Adversity causes some to break. For others, it breaks records.”
Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.
But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.
That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.
Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.
Metcon
1: Metcon (Time)
Outdoor WOD
10-9-8-7-6-5-4-3-2-1:
Odd Object Squat Cleans
Before Each Round:
200 Meter Run
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-15: Warm-Up
15-35: Squat Snatches
35-45: Mini Burner
30 Seconds Each
Active Samson
PVC Overhead Squats
Push-up to Down Dog
PVC Hollow Hold
Lateral Squats
PVC Arch Hold
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Strength
1: Hang Snatch (Squat, 7×1 @ 75-85%, perfect form )
Metcon
2: Metcon (Time)
9-6-3
Overhead Squat 135/95
Burpees over the barbell
GO FAST!
