Monday “Full Circle” 11JAN21
Beast River Fitness – WOD
Open Gym Only
DAILY MINDSET
“Our patience will achieve more than our force.” – Edmund Burke
We are emotional beings. And we can only be rational, after we’ve been emotional.
When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.
Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.
Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-15: Warm-Up / Mobility
15-35: WOD
35-45: After Party
3 Sets
30 Second Row
10 Seconds Rest
30 Seconds Single Unders
10 Seconds Rest
30 Seconds Bike
10 Seconds Rest
Look to Build Intensity Slightly with Each Set
Mobility:
Pigeon Pose: 90 Seconds Each Side
https://www.youtube.com/watch?v=sFvViEiegKw
Metcon
1: Metcon (Time)
“Full Circle”
For Time:
1,500 Meter Row or 1200m Run (2 laps around the block)
100 Double Unders
50 Calorie Assault Bike or 1,500m Row
100 Double Unders
1,500 Meter Row or 1200m Run
2: Metcon (No Measure)
AFTER PARTY
Stamina Squats
On the Minute x 14 (7 Rounds):
Minute 1: 2 Front Squats
Minute: 4 Back Squats
Barbell Load: 75-77% 1RM Front Squat (For Both Lifts)
