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Beast River Fitness – WOD

Open Gym + Outdoor WOD

DAILY MINDSET
“Life is like sailing. You can use any wind to go in any direction.” -Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Weighted Object Power Cleans

30 Double Unders / Penguin Hops

15 Weighted Object Thrusters

30 Double Unders

Warm-up

0: Warm-up (No Measure)

0:

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-35: Overhead Squats

35-45: Burner

30 Seconds Each

PVC Pass throughs

Side to side squats

PVC Around the Worlds

PVC Overhead Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

1: Overhead Squat ( (Heavy 5, DS @ 90/80%))

Work up to a heavy 5 rep OVH squat. This should not be a 5RM, just a heavy set for the day.

Do drop sets (take weight off) at 5 reps at 90% of your heavy 5, and 80% of your heavy 5.

Metcon

2: Metcon (Time)

3 Rounds for Time:

10 Overhead KB walking lunges in place, left 53/35

10 Wall Balls 20/14

10 Overhead KB walking lunges in place, right 53/35

10 K2E

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Beast River Fitness – WOD

Outdoor WOD + Open Gym Sessions,
-Outdoor WOD meets at gym

DAILY MINDSET
“Pain versus Discomfort”

There is a common misconception about pain. Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we lose a limb.
Real pain, is when we loose a loved one.

What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.

Metcon

1: Metcon (Time)

Outdoor WOD

For Time:

21-18-15-12-9:

Single Dumbbell Thrusters (50/35)

Single Dumbbell Bent Over Rows (Each Side)

Run 200m between each rounds

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested WOD:

0-15: Warm Up

15-35: Clean and Jerks

35-45: Mini Burner

1 Minute Each

Active Samson + Air Squats

Barbell Warrior Squats

Hollow/Arch Holds (30 Seconds Each) Hollow Video Arch

Barbell Bent Over Rows

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats
https://youtu.be/wkgnuD0D_tQ

Weightlifting

1: Clean and Jerk (Work up to a hvy 3, perfect technique, full squat)

2: Metcon (Time)

5 Rounds for time:

5 Deadlifts @ CJ weight

5 Burpees over the bar

Find a pace that works with the mask.

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Beast River Fitness – WOD

Open Gym Sessions Only Today

DAILY MINDSET
“All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” -Marcus Aurelius

Perception, Good Action, and Gratitude. Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.

Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgment in the present.

Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never, waste, our failures.

Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.

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″

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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
“Every strike brings you closer to your next home run.” -Babe Ruth

When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.

What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.

These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.

Every missed lift. Every poor competition. Every embarrassing stumble. It’s bringing us closer. This is where we get better.

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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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
“Nothing great was ever achieved without enthusiasm.” -Ralph Waldo Emerson

There is a difference between one who is “there”, and one who is “being there”.

Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.

We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.

The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.

The less obvious is our daily encounters outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?

It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.

Metcon

1: Metcon (Time)

Outdoor WOD Part 1:

5 Rounds for Time:

50′ Overhead Walking Lunge – Left

20 Weighted Sit-ups

50′ Overhead Walking Lunge – Right

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-20: Warm-Up (Yes, the CFWU is a long one)

20-35: Gymnastics

35-45: Mini Burner

0: 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

1: 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

2: Metcon (Time)

3 Rounds For Time:

10 Strict Pull-ups / Banded / Ring Rows

20 KB Swings, American 53/35

10 KB Goblet Squats

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Beast River Fitness – WOD

Open Gym + Evening Outdoor WOD

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
“True happiness is to enjoy the present, without anxious dependence of the future” –Seneca

How often do we rush to finish line? Immediately turning to the next, only to rush once again?

The aim is not to ignore the future. Yet when we spend so much time working for the future, we by default ignore the present. Until… it has become the past. All of this can sound mindlessly simple – and it is. Yet we often become so frantically busy planning for the future, that we actually miss living in this moment.

Happiness is delivered in many forms, with the most important being… present enjoyment of the moment. Happiness has all that it wants. Wherever we go today, go with everything we got.

Metcon

1: Metcon (Time)

Outdoor WOD Part 1:

“Wiped Clean”

20m AMRAP

30 Air Squats

15 DB Snatches, Alternating 50/35

30 Abmat Situps

15 DB Snatches, Alternating 50/35

2: Metcon (No Measure)

Outdoor WOD Part 2:

“After Party”

3 Rounds:

30 Side-plank hip taps each side

30 V-ups

30 Flutter kicks with a pause at top (slow)

30 Mountain climbers

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-35: Squats

35-45: Burner

30 Seconds Each

Glute Bridges Video

Air Squats to Medicine Ball

Single Leg Glute Bridges

Medicine Ball Front Squats

Glute Bridge Walkouts

Medicine Ball Thrusters

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

1: Front Squat (Heavy 5, DS @ 90/80%)

Work up to a heavy 5 rep back squat. This should not be a 5RM, just a heavy set for the day.

Do drop sets (take weight off) at 5 reps at 90% of your heavy 5, and 80% of your heavy 5.

Metcon

2: Metcon (Time)

3 Rounds for Time:

10 Wall Balls 20/14

10 K2E

10 MB Situps 20/14

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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 – No Outdoor WOD

DAILY MINDSET
“The only thing that is different about me, is that I’m not afraid to die on a treadmill.” -Will Smith

It’s not about the treadmill. 
It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.

Probably.

But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.

Full heart, full commitment, full effort. Wherever we go.

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-35: Push Jerk

35-45: Mini Burner

30 Seconds Each

Flutter Kicks

Push-up to Down Dog

Hollow Hold

Supine Bicycle Kicks

Active Samson

Arch Hold

Situps

Shoulder Taps

Flutter Kicks

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

1: Push Jerk (Work up to a heavy 3, DS @ 90% and 80%)

Metcon

2: Metcon (Time)

4 Rounds For Time:

3 Chin-Ups

6 Ground to Overheads 95/65

9 Front Squats

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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
“Excitement comes from the achievement. Fulfillment comes from the journey.”

Winning the award is exciting. Fulfillment is looking back at the hard work put in.

There’s irony when think we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win, hit the goal, or get the promotion. The ever-lasting fulfillment 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

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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 + 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
“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” –Newton

Picture a giant flywheel. It’s at rest, and we are going to manually start it.

To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.

By the time the flywheel does a single pass, it’s significantly easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever.

We’ve all felt this before. What was an incredible struggle at first, became so natural and easy to continue. We just needed to start.

There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.

Metcon

1: Metcon (Time)

Outdoor WOD Part 1:

5 Rounds for Time:

50′ Overhead Walking Lunge – Left

20 Weighted Sit-ups

50′ Overhead Walking Lunge – Right

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-35: Gymnastics

35-45: Gymnastics WOD

30 Seconds Each

Lateral Hops Over PVC Pipe

Lateral Squats

PVC Straight Leg Swings (15 Seconds Each)

Squat to Stands

PVC Lift Offs

Wall Squats

PVC Arch Hold

Air Squats

PVC Hollow Hold

Gymnastics

1: 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

2: Metcon (Time)

3 Rounds For Time:

15 HR Push-Ups

15 T2B

15 Alternating Box Step-Ups (24/20)

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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
“If we did all the things we are capable of, we would literally, astound ourselves.” –Thomas Edison

Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.

We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.

Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.

This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

Outdoor WOD Part 1:

20m AMRAP:

100m Sprint

10 Reverse Burpees

10 V-ups from a hollow body
This is an outdoor workout. It meets at the East River Park Track.

https://www.youtube.com/watch?v=FAYtTojm8hE&ab_channel=CrossFitWinterPark

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-35: Deadlifts

35-45: Mini Burner

30 Seconds Each

Glute Bridges

Active Spidermans

Single Leg Glute Bridges (30 Seconds Each)

Push-up to Down Dog

Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

1: Deadlift (Heavy 3, DS @ 90% and 80%)

2: Metcon (AMRAP – Rounds and Reps)

8m AMRAP:

10 KB Snatches (53/35) – Right

5 Strict Pull-ups -or- 10 Ring Rows

10 KB Snatches – Left

10 Goblet Squats w/ KB

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