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Beast River Fitness – WOD

Open Gym + Track Workout

DAILY MINDSET
“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step – awareness.

Let’s first recognize that we, by default, tend to gravitate towards “hostility”. This may sound strange at first, but when we think about it, we know that we are defensive creatures. And that a very active “fight or flight” mechanism lives within us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust.

Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be – pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand… all we see is a red flower.

It starts with awareness of where we currently are. Brutally honest self-reflection.
It then turns into a choice… a choice of lens that we will view the world in.
Change our perception, and we change our world.

Metcon

1: Metcon (Time)

TRACK WOD:

1 mile run. Max Effort.
Meeting Location:

-TRACK 🏃🏾‍♀️(East River Park – Track)

Equipment Recommended:

– Wristwatch ⌚

2: Metcon (No Measure)

6 x 2:00 Rounds:

10 Burpees

10 Jumping Squats

10 Situps

-Rest with whatever time you have left.

Warm-up

0: Metcon (No Measure)

Suggested Plan:

0-15: Warm Up

15-25: Mobility

25-45: Metcon

Row/Bike Warmup

3 Minutes Easy

30 Seconds Each

Jumping Jacks

Active Spidermans

Box Step-ups

Double Taps

Alternating Bird Dogs

Box Step-ups

Single Unders

Inchworm to Push-ups

Box Step-ups

MOBILITY

Pigeon Pose on Box: 2 Minutes Each Side

Calf Stretch on Post: 1 Minute Each Side
https://www.youtube.com/watch?v=zKB6E1LXnWs&ab_channel=CompTrainClass

https://www.youtube.com/watch?v=KxO1TcdFynU&ab_channel=CompTrainClass

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Homeward Bound”

AMRAP 20:

20 Burpee Box Jumps (24″/20″)

40/30 Calorie Row

80 Double Unders

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Beast River Fitness – WOD

Open Gym Only

DAILY MINDSET
“Rome was not built in a day.” – John Heywood

An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical message is less about how “great things take time”, and more, about the importance of laying the next brick.

We can become consumed with the idea of making it… finishing “Rome”. And in so, we don’t place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey.

The call to action is to lay the focus on that next brick… with every ounce of energy we have. Full mind, body and spirit in the present moment.

It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that is, you have your empire.
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’s time to cross the bridge, from planning to execution, many lose their way. And nothing materializes.

View “preparation” as two equal parts:

Thought
Action
Without the thought behind, it’s wasted energy in multiple directions.
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. We’ll take the hard road.

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-30: WOD

30-45: After Party

2 Rounds

30 Seconds Each

PVC Pass Throughs Video

Active Samson Video

PVC Overhead Squats Video

Push-up to Down Dog Video

PVC Sotts Press Video

Wall Squats Video

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Metcon

1: Metcon (Time)

“From the Top”

For Time [15 Minute Cap]:

30 Power Snatches (95/65)

30 Overhead Squats (95/65)

30 Squat Snatches (95/65)

On the Minute: 5 Toes to Bar

2: Metcon (No Measure)

AFTER PARTY

Box Squats

7 Sets of 2

Set Box Just Below Parallel

Deadstop For 1 Second on Box

Percentages Based on 1RM Back Squat

Sets 1-2: 60%

Sets 3-4: 65%

Sets 5-7: 70%

Rest 1-2 Minutes Between Sets

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https://beastriver.com/covid

Beast River Fitness – WOD

Outdoor WOD with Griff + Open Gym, Reduced Schedule.

DAILY MINDSET
“Death is one prophecy that hasn’t failed.” – Edmund Wilson

Have you ever been asked, “What would you do if you only had a week to live?”

Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.

But the morbid truth, is that we all have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.

Metcon (Time)

“12 DAYS OF CHRISTMAS”

For Time:

1 Thruster (135/95)

2 Hang Power Cleans (135/95)

3 Deadlifts (135/95)

4 Burpees

5 Toes to Bar // V-ups

6 Box Jumps (24’/20′)

7 Hand Release Push-ups

8 Reverse Lunges (BW)

9 KB American Swings (53/35)

10 Sit-ups

11 Wallballs (20/14)

12 Row cal.

Like the song the “12 Days of Christmas,” complete each exercise in ascending order

– 1, then 2-1, then 3-2-1, then 4-3-2-1, etc.

– all the way to 12-11-10-9-8-7-6-5-4-3-2-1

—

Outdoor will be a KB version

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Beast River Fitness – WOD

Open Gym Only

DAILY MINDSET
“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle

There are habits we can see, and habits we cannot.

There’s the physical side of habits which are easier to identify. Do we wake up at the same time every day? Do we show up to the gym consistently to train? Do we hold true to the nutrition plan we set out?

What’s more challenging, is to look further inward. And seek out the invisible habits. To reflect on the way we think.

When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, how did we feel?
When the gossip arrived in the locker room, what were our first thoughts?

If our thoughts become actions, this must be where we start.

Warm-up

0: Metcon (No Measure)

Suggested timeline for today’s suggested WOD:

0-15: Warm Up

15-30: Barbell

30-45: 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

Strength

1: Deadlift (5×3 Moderate to Heavy)

Metcon

2: Metcon (Time)

5 Rounds For Time

20 DB Snatches 50/35

50 Double Unders

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Announcements

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Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Open Gym + Track Workout

DAILY MINDSET
“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich

Are we trying to do too much?

We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. “One great decisive aim”. What it hones in on, is the factor of choice.

To be able to stand in a room with a thousand doors, and be able to close 999 of them.
It can be ironically be far more challenging to not do something… than to do it.
Together let’s take a step back today, and boil things down the basics. What are we after?
Sometimes less can be more.

Metcon

1: Metcon (Time)

TRACK WOD:

3 Rounds:

800m Run

Rest 5 minutes.

Run each 800m in a group of 2-3 others, SPACED OUT.

Post slowest time to WODIFY.
Meeting Location:

-TRACK 🏃🏾‍♀️(East River Park – Track)

Equipment Recommended:

– Wristwatch ⌚

2: Metcon (No Measure)

4 x 2:00 Rounds:

10 HR Pushups

10 V-Ups

10 Jumping Alternating Lunges

Warm-up

0: Metcon (No Measure)

Suggested Plan:

0-15: Warm Up

15-25: Mobility

25-45: Metcon

Warm Up:

1 Minute Easy Bike or Inchworm Push Ups

30 Seconds Glute Bridges

30 Seconds Hollow Hold

45 Seconds Moderate Bike

30 Seconds Single Leg Glute Bridge (Right)

30 Seconds Single Leg Glute Bridge (Left)

30 Seconds Faster Bike

30 Seconds Arch Hold

30 Seconds Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility:

Banded Lat Stretch: 45 Seconds Each Side

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Cross Body Stretch: 45 Seconds Each Side

Metcon

1: Metcon (Time)

“Layover”

5 Rounds For Time:

15/10 Calorie Assault Bike or 10 Burpees

10 Chest to Bar Pull-ups

Directly Into…

5 Rounds:

10 Power Cleans (95/65)

10 Push Jerks (95/65)

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Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Open Gym Only

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’s time to cross the bridge, from planning to execution, many lose their way. And nothing materializes.

View “preparation” as two equal parts:

Thought
Action
Without the thought behind, it’s wasted energy in multiple directions.
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. We’ll take the hard road.

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-10 Warm-Up

10-20 Mobility

20-45 WOD

2 Rounds

30 Seconds Each Station

Squat to Stands

Push-up to Down Dog

Medicine Ball Throws

Hollow Hold

Arch Hold

Dumbbell Ankle Stretch: 40 Seconds Each Side

Kneeling Hamstring Stretch: 40 Seconds Each Side
https://www.youtube.com/watch?v=Dow1Pz28JwI

https://youtu.be/MnuhCI6ca5k

Metcon

2: Metcon (AMRAP – Rounds)

“Eighteen Wheeler”

AMRAP 18:

18/15 Calorie Assault Bike / 10 Burpees

15 Wallballs (20/14)

12 Dumbbell Snatches (50/35)

9 Toes to Bar

Read More

Announcements

Additional Programming Resources:

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Visit our COVID Corner for more information on our new health policies:
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

Read More

Announcements

Additional Programming Resources:

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Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Open Gym Only

DAILY MINDSET
“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps

Outnumbered by multiples, General Puller drove his Marines that day to victory. Many question how, given the massive mathematical odds against him that day.

It was for no other reason than they believed. They truly believed, with every fiber of their bodies, that they would win that day.

To accomplish anything extraordinary, we first need to believe it’s possible. At first, that sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first (and sometimes only) to tell ourselves that next task or goal is not possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.

Like the Marines that day, sometimes we just need to get out of our own head, and do what we best. Go to work. Even when we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything.

Even when every damn reason tells us we can’t… let’s go. That’s what we do.

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-10: Warm-Up

10-20: Mobility

20-25: Setup AMRAP

25-40: AMRAP

3 Rounds with a light kettlebell

5 kettlebell circles around your head, each direciton

10 goblet squats

30 second hold bottom of squat

3 Rounds with a workout weight kettlebell

5 Thrusters Right

5 Kettlebell Swings – American

5 Thrusters Left

-Stretch/mobilize what you feel needs some TLC

Metcon

1: Metcon (Time)

5 Rounds For Time: (easy pace)

80 Double Unders

40 Sit-ups

20 Hand Release Push-ups

10 Single Dumbbell Devil’s Press (5 Each)

Read More

Announcements

Additional Programming Resources:

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Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Open Gym Only Today

DAILY MINDSET
Some interesting fun facts to share.
Science has measured humans to have 20,000 genes.
Science has also measured onions… which come in at over 40,000.

The idea of better or worse “gene pools” is a myth. They determine our natural hair and eye color, but we stand by this core belief to our last breath: they do not control our potential.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. It’s the quality that human beings can learn and grow faster than the vast majority of species on our planet.

The great thing about Epigenetics is that we’re all born with it.
Forget what you were born with. And focus about what you can become.

Warm-up

0: Warm-up (No Measure)

Suggested Warm Up:

0-10: Warm Up

20-30: Metcon

30-45: After Party

Warm Up:

2 minutes bike/run/row

30 Seconds Each

Single Unders

Lateral Squats

Single Unders

Wall Squats

Single Unders

Air Squats (Hands Overhead)

Metcon

1: Metcon (Time)

On the 4:00 x 5 Rounds:

50 Double Unders

10 Double Dumbbell Front Squats

20×16′ Double Dumbbell Farmer’s Carry

(16′ equals platform length)

Post slowest time to WODIFY

2: Metcon (No Measure)

AFTER PARTY

Gymnastics Conditioning

On the 5:00 x 3 Sets:

40% Max Ring Muscle-ups

50′ Single Dumbbell Overhead Walking Lunge (Left)

30% Max Ring Muscle-ups

50′ Single Dumbbell Overhead Walking Lunge (Right)

20% Max Ring Muscle-ups

Read More

Announcements

Additional Programming Resources:

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Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Open Gym Only

DAILY MINDSET
“You can’t build on top of success you don’t acknowledge.” – Dallas Travers

There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back, acknowledging the success we’ve had. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we were psyched… but only for mere seconds. Before we knew it, we were already thinking, “what’s next?” The finish line moved yet again.

It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15 Warm-Up

15-45: “Victoria”

PVC Warmup

3 Rounds:

30 Seconds PVC Pass Throughs

30 Seconds PVC Overhead Squats

2 Rounds, 30 seconds each:

-PVC Thrusters

-Active Spiderman Lunges, Alternating

-Jumping Air Squats

-Inchworm to push-up

Strength

Metcon

1: Metcon (Time)

“Victoria”

5 Rounds for Time:

10 Thrusters (95/65 lb)

14 Box Jumps (24/20 in)

12 Sumo-Deadlift High-Pulls (95/65 lb)

12 Burpees

27 Kettlebell Swings (1.5/1 pood)
Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting (Newtown, CT, USA) on December 14, 2012. She was a CrossFitter.

The workout was initially posted on Facebook by MyBoxLive with a call to athletes to do the workout in her memory on December 29, 2012 at their local boxes. The event creator posted the WOD with this comment: “I’m a teacher myself, and I felt helpless when I was sitting in my own classroom hearing the news that children and teachers were murdered. I looked at my students and couldn’t help but think what if…I can only hope that I would have the courage to do what Victoria did.”

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