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Beast River Fitness – WOD

AM Outdoor WODs + Open Gym Sessions

DAILY MINDSET
“All progress depends on the irrational person.”

The initial thought that a human being could run a sub 4:00 mile was absurd. Another ridiculous initial thought: let’s put human beings in a giant metal tube and hurl them into outer space.

Yet someone went against the grain, and did things differently than the status quo. And accomplished the impossible.

We know that change is uncomfortable. It has to be. And we welcome it, the mistakes and fumbles that come along with, and seek out more. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.

Metcon

1: Metcon (Time)

Outdoor WOD

5 Rounds:

3 Minutes “Dumbbell DT”

1 Minute Rest

1 Rounds of “Dumbbell DT”

12 Double Dumbbell Deadlifts

9 Double Dumbbell Hang Power Cleans

6 Double Dumbbell Push Jerks

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-35: Split Jerks

35-45: Mini Burner

30 Seconds Each

Active Samson

PVC Overhead Squats

Push-up to Down Dog

PVC Hollow Hold

Lateral Squats

PVC Arch Hold

Overhead Barbell Warm-Up

5 Good Mornings

5 Jumping Squats

5 Strict Press & Reach

5 Push Presses

5 Split Jerks

Strength

1: Split Jerk (7×2 – work on technique today! )

https://www.youtube.com/watch?v=PsiO8lZTU2I&ab_channel=CrossFit%C2%AE

Metcon

2: Metcon (Time)

For time:

4 Rounds:

4 Ground to Overhead 185/115

4 K2E

4 Burpees over the bar

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Beast River Fitness – WOD

Open gym only today.

DAILY MINDSET
“”The only person you are destined to become is the person you decide to be.”” Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen. Choose.
Decisions = Destiny.

Warm-up

1: Warm-up (No Measure)

Suggested timeline for today’s suggested WOD:

0-15: Warm Up

15-27: Strength Superset 1

27-39: Strength Superset 2

39-45: Cooldown

3 Rounds

30 Seconds Single Unders

30 Seconds Push-up to Down Dog

30 Seconds Banded Single Arm Rows (15 Seconds Each)

30 Seconds Jumping Air Squats

Strength

1: Metcon (Weight)

Complete a round every 2 minutes for 10 minutes (5 rounds total).

1a) 5 x Back Squats @ 60-75% of your 1RM

1b) 10L/10R Hammer Curls w/ DB

Post weight used for back squats.

2: Metcon (Weight)

Complete a round every 2 minutes for 10 minutes (5 rounds total).

2a) 5 x Deadlifts @ 60-75% of your 1RM

2b) 10L/10R Single Arm Push Presses w/ DB

Post weight used for deadlifts.

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Beast River Fitness – WOD

Today has TWO workouts posted.
-Workout #1 is the outdoor TRACK WOD that is an outdoor class. The outdoor class meets at the East River Park Track.
-Workout #2 is a suggested indoor workout for open gym.

DAILY MINDSET
“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. It is however often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack the concrete intentions. And when we hit the chaotic storm that is life, we don’t have the foundation we need to stand on.

If we have to pause to think about what our goals are, we haven’t yet defined them to the extent we need. Something is missing. They need to come to the mind in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable.

“I need to get better with money”, turns into “I will have $40 of each paycheck transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.

Metcon

1: Metcon (Time)

“Just Work”

For time:

-800m easy pace

-3 minutes rest

-800m SPRINT

-3 minutes rest

-800m SPRINT

-3 minutes rest

-400m SPRINT

-3 minutes rest

-400m SPRINT

-Post slowest 800m time to WODIFY.

-Partner up as needed to push yourself.
Meeting Location:

-East River Park Track 🏃‍♂️

Equipment Required:

-Wristwatch/Stopwatch

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

Bodyweight Warmup (30 Seconds Each)

Active Samson

Hollow Hold

Push-up to Down Dog

Active Spidermans

Arch Hold

Shoulder Taps

Squat to Stands

Straight Leg Sit-ups

Alternating Bird Dogs
https://www.youtube.com/watch?v=bhsZ7SURH34&feature=youtu.be&ab_channel=CompTrain

https://www.youtube.com/watch?v=l1cjHXMWScE&feature=youtu.be&ab_channel=CompTrain

https://www.youtube.com/watch?v=yS3FoUwVV5E&feature=youtu.be&ab_channel=CompTrainClass

Metcon

2: Metcon (AMRAP – Rounds and Reps)

10m AMRAP:

20 HR Push Ups

20 Wall Balls 20/14

20 Ab Mat Situps

2: Metcon (No Measure)

For Time: (scale with kipping HSPU or HR PU as needed)

100% of Max Strict Handstand Push-ups

80% of Max Strict Handstand Push-ups

60% of Max Strict Handstand Push-ups

80% of Max Strict Handstand Push-ups

100% of Max Strict Handstand Push-ups

Rest 1 Minute Between All Sets

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Beast River Fitness – WOD

Open Gym + Outdoor WOD

DAILY MINDSET
“Water the flowers, not the weeds.”

Imagine your vision being a water hose.
And wherever your attention goes, you water.
Because whatever we end up watering… grows.

Every day, we are going to spend our water (our thoughts), on something. And there is a finite amount that we get to spend. If we choose to spend it on the weeds, those thoughts will grow stronger. Purely for the visualization, imagine gossip, and where that takes us.

Check in with ourselves today.
Are we watering the flowers, or the weeds?

Metcon

1: Metcon (Time)

Outdoor WOD:

For time:

50-40-30-20-10:

Weighted Object, Alternating, Snatches

Weighted Object Thrusters, Switch every 5 reps.

After Each Round (5 Times):

60 Double Unders

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15 Warm-Up

15-25: Mobility

25-45: Overhead Squats

PVC Warmup

3 Rounds:

30 Seconds PVC Pass Throughs

30 Seconds PVC Overhead Squats

Try to Get More Narrow with Each

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

Mobility:

-2 minutes squat goblet squat hold (grab a weight and actively hold your hips below parrlell)

-2 minutes thoracic spine smash with double lax ball or foam roller

-90 seconds pigeon stretch each side
https://www.youtube.com/watch?v=CwWpf4B1kxM&feature=youtu.be&ab_channel=CompTrain

Strength

1: Overhead Squat (Find a heavy 3RM, DS @ 95 and 90%)

-Go out of the rack, use crash pads, maintain technique but go a little heavy 🙂

-That’s all for today, make sure to spend a lot of time getting mobilized and warmed up to go heavy.

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Beast River Fitness – WOD

AM Outdoor WODs + Open Gym Sessions

DAILY MINDSET
“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” -Elizabeth Roth

As the rose bush grows, it grows buds. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. To the point where if it grows too many, the bush can actually exhaust itself and die.

Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) to have an ample supply. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what ideas can stay… and what can go.

Metcon

1: Metcon (Time)

Outdoor WOD

For Time:

800 Meter Run

40 Weighted Object Snatches

20 Weighted Object Plank Rows

800 Meter Run

40 Weighted Object Clean & Jerks

20 Weighted Object Plank Rows

800 Meter Run

40 Weighted Object Thrusters

20 Weighted Object Plank Rows

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-35: Hang Squat Cleans

35-45: Mini Burner

30 Seconds Each

Active Samson

PVC Overhead Squats

Push-up to Down Dog

PVC Hollow Hold

Lateral Squats

PVC Arch Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

1: Hang Clean (Squat, 7×1 @ 80-90%, perfect form )

Metcon

2: Metcon (AMRAP – Rounds and Reps)

8m AMRAP

6 Front Squats 225/155

6 Strict C2B

GO FAST!

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Beast River Fitness – WOD

Open gym only today.

DAILY MINDSET
“Stay committed to your decisions, but stay flexible to your approach.” -Tony Robbins

Is it a change of plan, or a change of vision?

We’re a committed, hungry group. We don’t shy away from discipline… we actually embrace it. And that dedication often shows itself when we set goals. We hard-charge them.

Yet along the way, we will have detours. Sometimes they will be by choice – and sometimes by chance. Regardless, we need the step back to assess what we are feeling. We can beat ourselves up for losing the “original plan”, or we can embrace the new path ahead, well knowing the detour signs are ultimately leading us to where we seek.

Committed to the destination, while flexible on the route.

Warm-up

1: Warm-up (No Measure)

Suggested timeline for today’s suggested WOD:

0-15: Warm Up

15-27: Strength Superset 1

27-39: Strength Superset 2

39-45: Cooldown

3 Rounds

30 Seconds Single Unders

30 Seconds Push-up to Down Dog

30 Seconds Banded Single Arm Rows (15 Seconds Each)

30 Seconds Jumping Air Squats

Strength

1: Metcon (Weight)

“Anterior Annihilation”

3 Rounds for quality:

5 Power Cleans (Unbroken)

7 Front Squats w/ Power Clean Weight

14 Alternating Jumping Lunges

Post Weight Used For Power Cleans

2: Metcon (Weight)

“Positively Posterior”

3 Rounds for quality:

5 Romanian Deadlifts (Unbroken)

7 Deadlifts w/ RDL weight (Unbroken)

14 V-Ups from a Hollow Body

Post Weight Used For RDLs

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Beast River Fitness – WOD

TRACK Day + Open Gym
Today has TWO workouts posted.
-Workout #1 is the TRACK WOD. This workout meets at the East River Park Track.
-Workout #2 is a suggested indoor workout for open gym.

DAILY MINDSET
“”You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”” -George Lorimer

“Win the morning, win the day” is something we’ve all heard a couple times.

It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

Outdoor WOD

25m AMRAP:

100m Sprint (across field)

10 Burpees

10 HR Push-Ups

100m Sprint (across field)

30 Double Unders (or 30 penguin hops)

30 Air Squats

Rest 1 minute
Meet @ East River Park Track 🏃‍♀️ for Outdoor WOD

-Jump Rope recommended

https://www.youtube.com/watch?v=H-m3t33fM_I&ab_channel=ZOARFitness

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 (No Measure)

15m AMRAP – steady pace (recovery workout)

5 Wall Walks

10 Plate – ground to overheads

15 Abmat situps

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

Beast River Fitness – WOD

AM Outdoor WODs + Open Gym Sessions

DAILY MINDSET
“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.

Metcon

1: Metcon (Time)

Outdoor WOD

10-9-8-7-6-5-4-3-2-1:

Odd Object Squat Cleans

Before Each Round:

200 Meter Run

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-35: Squat Snatches

35-45: Mini Burner

30 Seconds Each

Active Samson

PVC Overhead Squats

Push-up to Down Dog

PVC Hollow Hold

Lateral Squats

PVC Arch Hold

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

Strength

1: Hang Snatch (Squat, 7×1 @ 75-85%, perfect form )

Metcon

2: Metcon (Time)

9-6-3

Overhead Squat 135/95

Burpees over the barbell

GO FAST!

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Beast River Fitness – WOD

“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

Metcon

Metcon (Time)

~ Meet at track ~

Thanksgiving – “12/26/20”

12 Burpees

26 Alt. Jump Lunges

20 Bear Crawl (yrds out and back)

_____

“12/26/20”

200 Run

“12/26/20”

400 Run

“12/26/20”

800 Run

“12/26/20”

400 Run

“12/26/20”

200 Run

_____

CASH-OUT

3 RNDS

12 V-up

26 Bicycles

20 Hollow Rocks

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Beast River Fitness – WOD

Open Gym + Outdoor WOD Day

Today has TWO workouts posted.
-Workout #1 is the outdoor WOD that is an outdoor class. The outdoor class meets at the gym.
-Workout #2 is a suggested indoor workout for open gym.

DAILY MINDSET
“Don’t look for the third thing.” – Marcus Aurelius

Marcus Aurelius breaks down a good deed into two positive results:

You did good
You helped another
The first positive result is that you did good. Every good deed is a vote towards ourselves becoming better human beings. The second is that your actions helped another. Whether big or small, you’ve benefitted another human being today.

There is a “third thing” that one can seek, and it was Marcus strongly speaks against: credit.

When one contributes with a good deed, doing right by oneself, and doing rigiht by another, is enough. The desire to receive praise for such an action is the pitfall he warns against. To go around expecting thanks is what he deems as greedy, which can trickle into other areas of life.

Metcon

1: Metcon (Time)

Outdoor WOD Part 1:

3 Rounds x AMRAP 4:

21 Shuttle Runs (10 Meters)

21 Alternating Weighted Object Snatches

21 Weighted Object-Facing Burpees

Rest 4 Minutes Between

Post slowest round to time

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-12: CFWU (cut short to allow time for body armor)

12-30: G-EMOM 1

30-45: Body Armor

1: The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Subs:

30s Archold for back extensions

Ring Rows for Pullups if needed

HR Pushups for Dips

Gymnastics

2: Gymnastics EMOM 2 (No Measure)

12m EMOM

A) 10 Strict Ring Dips

B) 5xTripod to Headstand

C) 45s hold in air squat

B) pike or straddle to head stand. Slow and controlled pike to floor for negative

C) try to squat with feet progressively closer together each round. Heels down.

Metcon

3: Metcon (Time)

40 Double Unders

20 Toes to bar

30 D/Us

15 T2B

20 D/Us

10 T2B

10 D/Us

5 T2B

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