Friday 18DEC20
Announcements
Additional Programming Resources:
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https://beastriver.com/covid
Beast River Fitness – WOD
Open Gym Sessions Only Today
DAILY MINDSET
A short story to share.
Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.
Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.
Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!” Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”
As we grow, give ourselves permission to create “junk”. Give ourselves permission to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time… but we also all know it can’t be that way.
Our own judgement can become our worst enemy, so let’s combat that.
Judge less. And practice more. That’s the secret sauce.
Warm-up
1: Warm-up (No Measure)
Suggested timeline for today’s suggested WOD:
0-15: Warm Up
15-35: Barbell
35-45: Metcon
30 Seconds Each
Box Step-ups (Lower)
Knuckle Drags
Active Samson
Active Spidermans
Push-up to Down Dog
Box Step-ups (Higher)
30 Seconds Each
Single Dumbbell Romanian Deadlifts
Single Dumbbell Russian Swings
Single Dumbell Strict Press
All Right, Then All Left
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
https://www.youtube.com/watch?v=d4ib5o5BST0&feature=youtu.be
Strength
1: Deadlift (Heavy sets of 6, then 4, then 2 )
Metcon
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
40 Single Dumbbell Hang Clean and Jerks (50/35)
20 Box Jumps (24″/20″)
10 Deadlifts (245/165)r