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Tuesday TRACK DAY 24NOV20

November 24, 2020

Announcements

Additional Programming Resources:

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

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
“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.

Metcon

1: Metcon (Time)

4 x 800m with a partner.

Rest 3 minutes between efforts.

Post slowest 800m to time.
Meeting Location:

-East River Park Track 🏃‍♂️

Equipment Required:

-None!

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-30: Deadlifts

35-45: Burner

1 Round

1 Minute Row

1 Minute Down Dog

1 Minute Box Step-ups

1 Minute Kettlebell Deadlifts (30 Seconds Each Side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

1: Deadlift (Banded, 4×7 LIGHT weight)

-Let’s add a little variety with banded today for more advanced athletes.

-Drape a green or blue band over your barbell, center the band, and stand in the center of the band.

-Newer athletes should focus on just improving deadlift technique.

-Perfect form today, go for overall volume not highest weight for one set.

Metcon

2: Metcon (AMRAP – Rounds and Reps)

6m AMRAP;

6 Strict Chin Ups

12 HR Push Ups

24 Jumping Alternating Lunges

Monday 23NOV29

November 23, 2020

Announcements

Additional Programming Resources:

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

Beast River Fitness – WOD

Open Gym + Outdoor WOD

DAILY MINDSET
“Give more. Give what you didn’t get. Love more. Drop the old story.”

We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition.

When we “fight against” something, such as something in the past, we will only go so far. When we “fight for” something, it’s different. It’s purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains.

Do you hold onto something from the past? Can we reframe the mental dialogue?

Metcon

1: Metcon (Time)

Outdoor WOD:

50-40-30-20-10:

Jumping Lunges

Sit-ups

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-12 Warm-Up

12-35: Back Squats

35-45: Mini Burner

30 Seconds Each

Plate Hops

Glute Bridges (Feet on Plate)

Lateral Squats

Plate Hops

Single Leg Glute Bridges (30 Seconds Each)

Wall Squats

Plate Hops Video

Glute Bridge Walkouts

Plate Counterbalance Squats

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=1zSECvHUxcU&ab_channel=CompTrainClass

https://www.youtube.com/watch?v=iRImeYTD2jU&feature=youtu.be&ab_channel=CompTrainClass

https://www.youtube.com/watch?v=g6VIE3P2hLE&ab_channel=CompTrainClass

Strength

1: Back Squat (Pause 5×3 @ 75% )

Build up to 75%, pause for 2 seconds in the hole each rep.

Metcon

2: Metcon (AMRAP – Rounds and Reps)

5m AMRAP:

10 KB Swings 72/53

10 Wall Balls 20/14

Friday 20NOV20

November 20, 2020

Announcements

Additional Programming Resources:

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
“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

1: Warm-up (No Measure)

Suggested timeline for today’s suggested WOD:

0-15: Warm Up

15-35: Barbell

35-45: Metcon

1 Minute Each

Down Dog

Box Step-ups

Active Spidermans

Lateral Box Step-Overs

3 Frog Hops + 6 Air Squats (AMRAP For Quality)

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
https://www.youtube.com/watch?v=d4ib5o5BST0&feature=youtu.be

Strength

1: Hang Snatch (5×1)

-Build up to a moderate to heavy single.

-Focus is on technique.

-Full snatch.

Metcon

2: Metcon (Time)

12-9-6:

Overhead Squats 95/65

T2B/K290

Thursday 19NOV20

November 19, 2020

Announcements

Additional Programming Resources:

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

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
“Bread today is better than cake tomorrow” – Chinese Proverb

There is a common misconception about drive. That if we pause to celebrate today, that we will lose our fire for tomorrow. We’ll lose our competitive edge. And we’ll be satisfied with where we are.

Something we want to recognize: Gratitude is not linked to a lack of drive. Or a lack of performance. It’s actually quite the opposite.

There’s a hormone in our brain called dopamine. It’s the “feel good” hormone. And it’s released whenever we hit that big lift, PR that workout, or just do something well. Call it the celebration hormone.

When athletes go wrong here, it’s because they fail to see something:
That dopamine is incredibly, incredibly addicting.

Think back to when you were first starting CrossFit, and let’s say you were in class. You’re thinking and working hard on your technique, and coach walks by and catches you with marked improvement to your form. He/She says – “Hey.. freakin’ nice job there. That’s an incredible improvement!”.

How would you feel? Think about it for a moment. I think we would have felt proud, accomplished, and… eager for the next one. The next praise. Because that felt good. And I want that next one. So I’m going to bust my ass even harder now to get my technique even better.

Now purely for thought – take the opposite. Pretend you never got that praise, ever. It’s only “not good enough” at all times. Fast forward 2 years. Which athlete is thriving?

Dopamine is a weapon. An absolute weapon. We just need to use it properly. Celebrate today, if for no other reason, than because it will make us even hungrier for tomorrow.

Metcon

1: Metcon (Time)

Outdoor WOD Part 1:

For time:

2 Rounds:

400m Run

50m Bear Crawl

50m Crab Walk

400m Run

40 Jumping Lunges, Alternating

40 Situps
Meet @ East River Park Track 🏃‍♀️ for Outdoor WOD

2: Metcon (No Measure)

Outdoor WOD Part 2:

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Calves

Hamstrings

Quads

Glutes

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-30: Press

30-45: Metcon

1 minute each:

PVC Pass Throughs

Overhead Squats w/ PVC

PVC Behind the Neck Strict Press

Flutter Kicks w/ PVC locked out above body

PVC Z-Press

PVC Strict Press

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats
https://youtu.be/d4ib5o5BST0

Strength

1: Shoulder Press (Build to a heavy double. )

Metcon

2: Metcon (Time)

3 Rounds

30 Double Unders

20 Alternating DB Snatches (50/35)

Wednesday 18NOV20

November 18, 2020

Announcements

Additional Programming Resources:

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

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
“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: Metcon (Time)

Outdoor WOD Part 1:

5 Rounds For Time:

100m burden run with object.

20 Alternating Weighted Object Snatches

20 Object-Facing Burpees

20m Time Cap.

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 1 (No Measure)

12m EMOM

A. Pull up bar Complex

B. 10 Pistols, alternating

C. Static Hold

Bar complex is

3 Strict, 6 Kipping/Butterfly, 3 T2B

Static Hold is

Tuck/L hang or L sit

Metcon

3: Metcon (No Measure)

Body Armor

3 Giant Sets:

7 Barbell Bench Press

14 Double Dumbbell Bent Over Row

28 Banded Pull-Aparts

Rest 2 Minutes Between Sets

Tuesday TRACK DAY 18NOV20

November 17, 2020

Announcements

Additional Programming Resources:

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

Beast River Fitness – WOD

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.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

25m AMRAP:

15 Burpees

200m Run

15 Air Squats

200m Run
Meeting Location:

-East River Park Track 🏃‍♂️

Equipment Required:

-None!

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-30: Deadlifts

35-45: Burner

1 Round

1 Minute Row

1 Minute Down Dog

1 Minute Box Step-ups

1 Minute Kettlebell Deadlifts (30 Seconds Each Side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

1: Deadlift (4″ Deficit, 4×7 LIGHT weight)

-Let’s add a little variety with deficits today for more advanced athletes.

-Stand on a 45lb plate to achieve a 4″ deficit or a 25lber for 2″.

-Newer athletes should focus on just improving deadlift technique.

-Perfect form today, go for overall volume not highest weight for one set.

Metcon

2: Metcon (Time)

For time:

3Rounds:

5 Strict Chinups / Ring Rows

10 Clapping Pushups

15 KB Swings 53/35, American

Monday 16NOV20

November 16, 2020

Announcements

Additional Programming Resources:

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

Beast River Fitness – WOD

Open Gym + Outdoor WOD

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.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

Outdoor WOD:

AMRAP 15:

50 Single Weighted Object Push Jerks

50 Single Weighted Object Reverse Lunges

50 Single Weighted Object Deadlifts

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-10 Warm-Up

10-25: Power Snatches

25-45: Overhead Squats

30 Seconds Each

Plate Hops

Glute Bridges (Feet on Plate)

Lateral Squats

Plate Hops

Single Leg Glute Bridges (30 Seconds Each)

Wall Squats

Plate Hops Video

Glute Bridge Walkouts

Plate Counterbalance Squats

Strength

1: Power Snatch (Work up to moderate weight. 5×2 @ 70-80%)

2: Overhead Squat

10 Reps @ 67% 1RM

8 Reps @ 74% 1RM

6 Reps @ 80% 1RM

4 Reps @ 85% 1RM

2 Reps @ 90% 1RM

Rest as need between sets BUT 15 minute time cap for all sets.

Saturday WOD for Warriors 14NOV20

November 14, 2020

Announcements

Additional Programming Resources:

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

Beast River Fitness – WOD

Every Veterans Day, hundreds of veterans, veteran supporters, gyms, and boxes across the nation participate in WOD for Warriors, a functional fitness workout, to support Team RWB and the men and women who have served our country.

We invite you to crush a WOD this veterans day and show your support for our nation’s veterans with Team Red, White & Blue!

If you’d like to donate to TeamRWB you can do so here:
https://donate.teamrwb.org/give/293865/#!/donation/checkout

Metcon (Time)

Outdoor WOD:

Armistice WOD

11 rounds, for time:

11 Mountain Climbers

11 Air Squats

11 Hand Release Pushups

11 Burpees

200 meter run

For an added challenge – wear a weighted vest
https://youtu.be/81RXacVzkUw

Friday “Strong Friday” 13NOV20

November 13, 2020

Announcements

Additional Programming Resources:

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
“Do not fear failure. But be terrified of regret.” – Ashley Soughtley Spaulding

The reality of life is that we will hear more “no’s” than “yes’s”.
And we will fail.
A lot.

But despite the hundreds of doors closed on our phase, the hundreds of times we are told “no way”, they will never haunt us. What we will regret will be the instances where we gave up. Where we told *ourselves” no.

We don’t fear failure… we welcome it. It’s where the learning occurs. Where the real magic happens.

Warm-up

1: Warm-up (No Measure)

Suggested timeline for today’s suggested WOD:

0-15: Warm Up

15-30: Strength Superset 1

30-45: Strength Superset 2

3 Rounds:

30 Seconds Shoulder Taps in plank/or upside down on wall

30 Seconds Inchworm to Standing

30 Seconds Alternating, Jumping Lunges

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

2: Metcon (No Measure)

5 Rounds for quality:

2a) 5 Pull-Ups / 10 Ring Rows

2b) 7 Push Presses (challenging weight, from ground)

2c) 14 alternating forward lunges w/ barbell in front rack (push press weight should work)

3: Metcon (No Measure)

5 Rounds for quality

3a) 24 Alternating DB Hammer Curls (use light DBs)

3b) 12-24 Box Dips

3c) 24 Alternating Box Step Ups w/ DBs, 20″/12″

Thursday 12NOV20

November 12, 2020

Announcements

Additional Programming Resources:

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

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.

lfillment comes from the journey.

Metcon

1: Metcon (Time)

Outdoor WOD Part 1:

“Down the Ladder”

800m Run

Rest twice as long as your 800m run.

800m Run.

Rest the same amount of time as your 2nd 800m run.

400m Run

Rest twice as long as your 400m run.

400m Run.

Rest the same amount of time as your 2nd 400m run.

200m Run.

Rest 3 minutes.

200m Run.

35m time cap.

Bring a wrist watch.

For total time.
Meet @ East River Park Track 🏃‍♀️ for Outdoor WOD

2: Metcon (No Measure)

Outdoor WOD Part 2:

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Calves

Hamstrings

Quads

Glutes

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-12: Warm-Up

12-20: Test movements

20-45: “Forced March”

2 Rounds

With Dumbbell:

1 Minute strict burpees

1 Minute Active Samson + Air Squat

1 Minute DB Farmers Carry (30 Seconds Each Side)

Carry DB in Circle Around Your Platform

Strength

1: Metcon (AMRAP – Rounds and Reps)

“Forced March”

25m SLOW AMRAP:

30 2-Count Weighted Flutter Kicks (hold both DB/KBs above you)

20 Alternating Lunges w/ DB/KBs (hold at side)

10 Devil’s Presses
https://www.youtube.com/watch?v=ZiDrhqsURBs