Saturday 16JAN21

January 16, 2021Uncategorized

Beast River Fitness – WOD

AM Outdoor WODs + Open Gym Sessions

DAILY MINDSET
“I define anxiety as experiencing failure in advance.” – Seth Godin

It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well.

This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.

What we think, we will become. And if we dwell on the thought on failing, it becomes a self-fulfilling prophecy. We start to focus in, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.”

Metcon

1: Metcon (AMRAP – Reps)

Outdoor WOD:

5 Rounds For Reps:

1 Minute Max Single Dumbbell Power Snatches

1 Minute Max Double Dumbbell Front Squats

1 Minute Max Shuttle Runs (10 Meters)

1 Minute Rest

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-20: Warm-Up

20-30: Setup

30-50: WOD

6 Minutes Straight

1 Minute Bike/Row (Easy Pace)

1 Minute Push-up to Down Dog

:30 Good Mornings + :30 Seconds Elbow Rotations

1 Minute Bike (Moderate Pace)

1 Minute Active Spidermans

:30 Romanian Deadlifts + :30 Hang Power Cleans

MOBILITY

Forearms Stretch: 45 Seconds

Active Twisted Cross: 45 Seconds

Front Rack Stretch: 45 Seconds
https://www.youtube.com/watch?v=kjoVDajRxZ0

https://youtu.be/ot1uqBS2v-Q

https://www.youtube.com/watch?v=dg4ckXN2gqE

Metcon

1: Metcon (AMRAP – Reps)

“Heavy Machinery”

5 Rounds For Reps:

1 Minute Max Calorie Bike/Row

1 Minute Max Power Cleans (135/95)

1 Minute Max Burpees

1 Minute Rest