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Beast River Fitness – WOD

Meeting Location:
-Gym 🏠

Equipment Recommended:
-Weighted Object ✔
– Yoga Mat ✔

MINDSET
“If you aren’t going all the way, why go at all?” – Joe Namath

The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Unyielding to any circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.

If we are going to fall flat on our face in something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. It’s going to be really freaking cold. So we have two options.

Let’s burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.

When we go to work, we show up to put in a championship performance.

When we have family over for dinner, we show up to put in a championship performance.

When we go to the gym to train ourselves, we show up to put in a championship performance.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

10 Single Arm Alternating Snatches

20′ Weighted Walking Lunge

10 Burpees

20′ Weighted Walking Lunge

10 Single Arm Alternating Snatches

Rest 1:1 After Each Set
Meeting Location:

-Gym 🏠

Equipment Recommended:

-Weighted Object ✔

– Yoga Mat ✔

2: Metcon (No Measure)

AFTER PARTY

Midline Recovery

30-25-20-15-10:

Sit-Ups

Hollow Rocks

After Each Round:

2 Minute Machine Recovery

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Beast River Fitness – WOD

Meeting Location:
GYM

Equipment Free Friday!

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. It was for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.

That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first 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. 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 win. That’s what we do.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

0:30 Plank

20 HR Push-ups

30 Walking Lunges

200 Meter Run

2: Metcon (No Measure)

AFTER PARTY

Body Armor

3 Giant Sets:

8 Single Leg Glute Bridges (left)

8 Single Leg Glute Bridges (Right) Video

40 Flutter Kicks

Rest 2 Minutes Between Sets

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Beast River Fitness – WOD

Meeting Location:
Gym 🏋️‍♀️

Equipment Recommended:
-Weighted Object ✔

MINDSET
Science has measured humans to have 20,000 genes. Some onions have 40,000.

The idea of better or worse “gene pools” is a myth. True for our skin and hair color at birth, but not at all towards our potential in life.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.

The great thing about Epigenetics is that we’re all born with it. We just need to get after it.

Metcon

1: Metcon (Time)

21-15-9:

Weighted Power Cleans

Weighted Front Squats

Weighted Push Jerks
Meeting Location:

Gym 🏋️‍♀️

Equipment Recommended:

-Weighted Object ✔

2: Metcon (No Measure)

AFTER PARTY

Capacity Builder

On the 4:00 x 4 Rounds:

9 Devil’s Press With Weighted Object

18 Burpees over object

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Beast River Fitness – WOD

Today is the first of “Track Tuesdays.” Meet at the East River Park Track at the class start time. No equipment required.

MINDSET
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 yourself permission to create junk. To be able to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement, can become our worst enemy. Judge less, and practice more. That’s the secret sauce.

Metcon

1: Metcon (Time)

“Goodie Bag”

For Time:

800 Meter Run

20 Burpees

30 V-Ups

200 Meter Shuttle Sprint (50m x 4)

30 V-Ups

20 Burpees

800 Meter Run

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Beast River Fitness – WOD

Recommended Equipment:
-Weighted Object ✔

MINDSET
“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb

To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.

We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.

Metcon

1: Metcon (Time)

On the 4:00 x 5 Rounds:

20 Jumping Lunges

20 Hand Release Push-ups

20 Air Squats

20 Deadlifts
Recommended Equipment:

-Weighted Object ✔

Post your slowest round to time.

2: Metcon (No Measure)

AFTER PARTY

Body Armor (A)

3 Sets:

Max Effort L-Sit/Hang

Between Sets [2 Times]:

100 Meter Farmers Carry

Body Armor (B)

3 Sets Not For Time:

20 Sit-ups

30 Hip Extensions

400m jog (recovery pace)

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Beast River Fitness – WOD

Equipment Recommend: (All the toys Saturdays)
-Weighted Object ✔
-Jump Rope ✔

MINDSET
“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb

To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.

We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.

Strength

1: Metcon (AMRAP – Reps)

3x 0:30 rounds:

MEx HR Pushups

Reset as needed between the 3 sets

Metcon

2: Metcon (Time)

“BeastBurn”

With a partner:

10 Rounds:

10 Thrusters

20 Double Unders

10 Burpees over weighted object

-Switch after each full round, 5 rounds total per partner.
Equipment Recommend: (All the toys Saturdays)

-Weighted Object ✔

-Jump Rope ✔

No Contact between partners, air high-fives only 😃

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Beast River Fitness – WOD

Equipment Free Friday!

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

View preparation as two parts, equally theoretical and tangible action.
Without the thought behind, it’s wasted energy in multiple directions.
And 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. Are we going to react to tomorrow, or are we going to respond to today?

Metcon

1: Metcon (Time)

“Hot Flash”

5 Rounds For Time:

10 Air Squats

20 Walking Lunges

10 Jumping Air Squats

20 Alternating Jumping Lunges

300m Shuttle Sprint (50m x 6)

Rest 2 minutes between rounds:.

Post slowest time of the 5 rounds to comments.

2: Metcon (No Measure)

AFTER PARTY

Midline Conditioning

Not For Time:

Collect 1min L-Sit/Hang Hold

20 Sit-ups

Collect 45secs L-Sit/Hang Hold

35 Sit-ups

Collect 30secs L-Sit/Hang Hold

50 Sit-ups

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Beast River Fitness – WOD

Equipment Recommended:
-Weighted Object ✔
-Yoga Mat ✔

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

Choice is one of the most powerful things we have as human beings.
But hiding in that power, is also one of the most destructive forces imaginable.

Ironically enough, the missing link to accomplishing that “thing”, is choice… specifically, the lack of it.

A different thought process from the quote above, is to stop trying to do everything.

To be able to stand in a room with a thousand doors, and be able to close 999 of them.

Are we trying to do too much? Sometimes less truly can be more.

Metcon

1: Metcon (Time)

“Tee Time”

5 Rounds:

20 Weighted Object Swings

35 Sit-ups

50 Mountain Climbers*

*Both Legs Up = 1 Rep
Equipment Recommneded:

-Weighted Object ✔

-Yoga Mat ✔

2: Metcon (No Measure)

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Lats

Upper Back

Glutes

Quads

Read More

Beast River Fitness – WOD

Equipment Recommended:
-Weighted Object ✔

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

This is an old adage that speaks to the time it takes to build something great.

And it’s indeed an accurate statement, and a healthy outlook on mastering a skill or 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 on the prize, we only have one eye for the journey.

The call to action is not to build our dreams today, but, to place down the next brick. Every day, for years, if it takes us so. But we won’t miss a day. Until, we have your empire.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

15m AMRAP:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks
Equipment Recommended:

-Weighted Object ✔

2: Metcon (No Measure)

AFTER PARTY

Midline

3 Giant Sets:

30 Sit-ups

:30 Plank Hold

30 Weighted Glute Bridges

:30 Second Weighted Glute Bridge Hold

Rest 2 Minutes Between Sets

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Beast River Fitness – WOD

Equipment Recommended:
-Weighted Object ✔
-Yoga Mat ✔

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

1: Metcon (Time)

“Central Park”

5 Rounds:

20 Push-ups

30 Sit-ups

200 Meter Farmers Carry
Equipment Recommended:

-Weighted Object ✔

-Yoga Mat ✔

2: Metcon (No Measure)

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Quads

Glutes

Lower Back

Upper Back

Read More