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Beast River Fitness – WOD

DAILY MINDSET
“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

Metcon

1: Metcon (Distance)

“Closing Time”

On the 2:00 x 12 Rounds:

5 C2B Pullups

5 Power Snatches (115/85)

Max Meter Row With Time Remaining

No Rest Between Rounds

Score Is Total Meters

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Beast River Fitness – WOD

DAILY MINDSET
“You make a living with what you get. You make a life with what you give.” – Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous?

If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.

Strength

1: Metcon (Weight)

Every 2 minutes for 12 minutes:

3 Back Squats

Score lightest weight used for all 6 sets.

Metcon

2: Metcon (Time)

15-12-9-6-3

Kettlebell Swings (53/35)

Pull-ups

Thrusters (75/55)

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Beast River Fitness – WOD

DAILY MINDSET
“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short.
There’s no time to bunt.
Let’s swing for the fences.

Strength

1: Hang Power Clean (3 reps E2M for 10 minutes. Score lightest.)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

12m AMRAP

5 Strict Pullups

10 Deficit HR Pushups (hands on 25lb plates)

15 Goblet Squats (53/35)

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Beast River Fitness – WOD

DAILY MINDSET
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

Thursday Recovery “WOD”

4 x 10 minute cycles:

Each Cycle:

AMRAP 6

10 Front Rack Lunges

10 Strict Presses

10 Bent Over Rows

At 6:00, 16:00, 26:00, 36:00

-Cardio

-Rest remainder of 10 minutes

Cardio options

200/400 Meter Run

300/500 Meter Row

500/1,000 Meter Bike

Choose barbell weight 15/35/45/+ depending on the intensity of the day’s workout you’re looking for.

Similarly choose your cardio distance depending on the intensity of the day’s workout you’re looking for.

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Beast River Fitness – WOD

DAILY MINDSET
“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Pain gets a bad rap.
Not in our world.

Pain is a purely a temporary feeling… where suffering is a state of mind.

As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.

Pain is mandatory.
Suffering is optional.

Metcon

1: Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

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Beast River Fitness – WOD

Work week 1 notes –

Today marks the start of our 2021 cycle work weeks!

Get in the gym consistently, watch your nutrition, ensure you get your rest, stay focused and the magic will happen!

DAILY MINDSET
“I want to see it, before I believe it.”

We are visually oriented people.
We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

Strength

1: Metcon (Weight)

Back Squats

On the 2:30 x 5 Sets:

Set 1: 10 Back Squats

Set 2: 8 Back Squats

Set 3: 6 Back Squats

Set 4: 4 Back Squats

Set 5: 2 Back Squats

-A new set begins every 2:30 [0:00-2:30-5:00-7:30-10:00]

-Look to build in weight as the reps decrease

Metcon

2: Warm-up (No Measure)

4 RFQ:

4 TGU Left (53/35)

20 KB Swings

4 TGU Right

10 Jumping Squats

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Beast River Fitness – WOD

Testing – Active Recovery Day –

Use today as an opportunity to give your body a break or catch up on prior benchmark workouts that you may have missed.

Current benchmarks we’ve done were:
5 RM Deadlift
5 RM Push Jerk
“Annie”
“Filthy Fifty”
500m Row

DAILY MINDSET
“75% Emotional, 25% Physical”

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependant on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

Warm-up

0: Metcon (No Measure)

MOBILITY

Couch Stretch: 1 Minute Each Side

Barbell Ankle Stretch: 1 Minute

Barbell Thoracic Opener: 1 Minute
https://www.youtube.com/watch?v=Lv-w40pllco

https://www.youtube.com/watch?v=VSqAZzdB-UA

https://www.youtube.com/watch?v=AGoQN4GtT_U

Strength

1: Turkish Get Up (3×5 each side, moderate weight )

Metcon

2: Metcon (AMRAP – Rounds and Reps)

12m AMRAP:

5 KB Thrusters 53/35 (right)

10 Box Calories Rower/Bike

5 KB Thrusters (left)

10 V-Ups

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Beast River Fitness – WOD

Testing Day 3 –

Here’s a classic benchmark CrossFit workout to test you in a longer time domain. Get ready to play with ALL the toys tomorrow.

DAILY MINDSET
“Your obsessions become your possessions.” – Ed Mylett

The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

Metcon

1: Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Swap a 2nd rounud of KB swings for back extensions.

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Beast River Fitness – WOD

Testing Day 2 Notes-

Today’s testing benchmark is another barbell movement – the Push Jerk. Simply this movement is a test of how much weight you can lift overhead. Unlike the Split or Squat Jerk the Push Jerk is a relatively unskilled movement.

To finish off the day’s benchmarks is a simple test on the rower. A 500m Sprint. See you in the gym!

DAILY MINDSET
“There will never be better you, than you.”

There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

Weightlifting

1: Push Jerk (5RM)

Metcon

2: 500m Row (Time)

Max Effort 500m Row

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Beast River Fitness – WOD

Testing Day 1 Notes:

-Today we’re testing a productive and useful application of strength, 5RM deadlift, and a semi-technical conditioning workout, metcon, in a 6-8minute time domain.

“Annie” a benchmark CrossFit workout falls under semi-technical as someone who has double unders consistently will out perform someone who is more conditioning but struggles with double unders. Master your doubles!

DAILY MINDSET
“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe

Cue, craving, response, reward.

In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the only thing.

The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us “the least in return”. As in, there won’t be a reward for whatever we do for them.

How we act inside that moment is the reality of our character.

Weightlifting

1: Deadlift (5RM)

Metcon

2: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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