Wednesday 15JAN20

January 15, 2020Uncategorized

CrossFit East River – WOD

DAILY MINDSET
“The future belongs to those who prepare for it today.” – Malcolm X

There’s something intoxicating about planning for the future. It’s the dream-world.

Yet when it comes time to cross the bridge from planning to execution, many lose their way. And nothing materializes.

View preparation as two parts, equally theoretical and tangible action.
Without the thought behind, it’s wasted energy in multiple directions.
And without action to follow thought, it’s nothing but a pipe dream.

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. Are we going to react to tomorrow, or are we going to respond to today?

Weightlifting

1: Metcon (Weight)

Pausing Front Squat Complex

Build to a Heavy Complex:

1 Pausing Front Squat

1 Front Squat

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Four Loko”

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats (165/115)