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CrossFit East River – WOD

MINDSET
“The single biggest problem in communication is the illusion that it has already taken place.” – George Bernard Shaw

Have you ever believed that someone fully understood what you said, but it turned out they were far off base? Sometimes it turns out to be funny, but sometimes… it’s not. And emotions flare.

Let’s say we used all the right words, said in all of the right tonalities. Or, so we think at the time. Because where perception is reality, misunderstandings will take place. It’s a human condition. When the mother asks her son, “is your room clean”, we can imagine two very different interpretations.

Is the child wrong? Is the mother wrong? We can agree, neither. Both are perceptions. So how can we get better at this? It’s less about trying to master it, and more, about being understanding of it. Where both mother and son believed to be in the right, there’s no one to blame. Keep cool, recognize the situation for what it truly is, and simply communicate further.

Warm-up

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Metcon

2: Metcon (No Measure)

“Supple Sunday”

5 Giant Sets:

8 Reverse Burpees

12 Pausing Glute Bridges

16 Weighted Sit-ups

20 Single Leg Glute Bridges (10 Each Leg)

Rest 1 Minute Between Rounds

STIMULUS

DESCRIPTION

“Supple Sunday” is designed to challenge mostly our strength, control, and positioning over our conditioning

This lower intensity piece is not for time, rather for quality

“Giant Sets” mean you’ll move with a purpose from one movement to the next without sacrificing technique or standards

There is no score today – but you can record the any notes on the workout for future reference
https://www.youtube.com/watch?v=3B0Ir7wK9MY

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CrossFit East River – WOD

MINDSET
“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee

Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told, he would never be able to walk again.

In that moment, he had a choice. To believe that his life was limited, to which a self-fulfilling prophecy would have followed. Or, he could choose to believe that there truly are no limits – only the ones we impose on ourselves.

Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome.

Bruce made his choice. When we reach our next challenge, what will be ours? Will we see it as our limit, or as the plateau that it truly is?

Warm-up

1: Metcon (No Measure)

WARMUP

1 Round:

400 Meter Easy Jog

2 Rounds:

30 Seconds Active Spidermans

30 Seconds Active Samson

30 Seconds Inchworm to Push-ups

3 Rounds:

10 Mountain Climbers (10 Each Leg)

10 Single Dumbbell Deadlifts (5 Each Side – Hit Between Feet)

10 Reverse Lunges (5 Each Side)

Metcon

2: Metcon (Time)

“Wedding March”

For Time:

50 Burpees

1 Mile Run

75 Odd Object Ground to Overhead

1 Mile Run

100 Meter Walking Lunge

“Wedding March”

For Time:

50 Burpees

1 Mile Run

75 Alternating Dumbbell Power Snatches

1 Mile Run

100 Meter Walking Lunge

STIMULUS

DESCRIPTION

Working through a long chipper workout to start off the weekend

In this steady grind of a workout, the goal is to keep moving forward as much as possible by pushing through larger sets of odd object ground to overheads

We expect this piece to take around 25-35 minutes to complete
https://www.youtube.com/watch?v=eDA4WY8sWAU

Finisher

3: Metcon (No Measure)

Body Armor

Tabata Side Planks:

8 Rounds:

20 Seconds On

10 Seconds Rest

STIMULUS

DESCRIPTION

A simple and effective core focus for today’s Body Armor piece

The challenge here comes from completing all 8 rounds on 1 side before switching to the other side

Focus on keeping your hips high and pushed forward so the body is in a straight line from head to toe

There is no rest between sides on top of the 10 seconds of rest following the 8th set

With some rest built in, try to hold for as much of the 20 seconds as possible

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CrossFit East River – COVID-FIT

MINDSET
“Patience is not the virtue. Discipline is.”

Discipline is not reserved for the military for martial artists. Whereas patience is our anchor for holding steady through the storm, it is our discipline that pushes us forward.
Discipline to our commitments, regardless of how large or seemingly small.
Discipline to our values, staying true to ourselves in both our best and worst moments.
Discipline to the details, when there’s every excuse in the world to “let it slide”.

Patience is a subset of a deeper practice. That of discipline.

Warm-up

1: Metcon (No Measure)

WARMUP

1 Round:

1 Minute Hollow Hold

1 Minute Wall Sit

1 Minute Front Plank

2 Rounds:

30 Seconds Push-up to Down Dog

30 Seconds Single Leg Glute Bridges (Each Side)

30 Seconds Slow Air Squats

3 Rounds:

3 Push-ups

6 Odd Object Rows

9 Air Squats

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Cindvee”

AMRAP 20:

9 Push-ups

15 Odd Object Rows

21 Air Squats

Minutes 0-10: Wear Pack or Weight Vest

Minutes 11-20: Bodyweight

“Cindvee”

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Minutes 0-10: **Wear Pack or Weight Vest **Minutes 11-20: Bodyweight

STIMULUS

DESCRIPTION

“Cindvee” is a twist on a popular benchmark workout

For the first 10 minutes of the workout, you’ll complete this triplet workout weighted

You can use a weight vest or a back pack loaded with weight

You’ll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight
https://www.youtube.com/watch?v=_PSxkHVDkQM

2: Metcon (AMRAP – Rounds and Reps)

“Cindvee”

AMRAP 20:

9 Push-ups

15 Odd Object Rows

21 Air Squats

Minutes 0-10: Wear Pack or Weight Vest

Minutes 11-20: Bodyweight

“Cindvee”

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Minutes 0-10: **Wear Pack or Weight Vest **Minutes 11-20: Bodyweight

STIMULUS

DESCRIPTION

“Cindvee” is a twist on a popular benchmark workout

For the first 10 minutes of the workout, you’ll complete this triplet workout weighted

You can use a weight vest or a back pack loaded with weight

You’ll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight
https://www.youtube.com/watch?v=_PSxkHVDkQM

Finisher

3: Metcon (No Measure)

Body Armor

3 Sets For Max Reps:

Single Arm Kneeling Arnold Strict Press (Each Side)

STIMULUS

DESCRIPTION

We’re working shoulder stamina in today’s Body Armor

Complete max unbroken reps on each arm of a Single Arm Kneeling Arnold Strict Press

When the bell is on the shoulders, the palm will be rotated to face the body

As you press the bell overhead, you’ll rotate the hand to a neutral position

Focus on keeping the chest upright and torso static throughout the movement

Choose a weight that ideally allows for 10+ reps each set

Rest as needed between arms and sets

3: Metcon (No Measure)

Body Armor

3 Sets For Max Reps:

Single Arm Kneeling Arnold Strict Press (Each Side)

STIMULUS

DESCRIPTION

We’re working shoulder stamina in today’s Body Armor

Complete max unbroken reps on each arm of a Single Arm Kneeling Arnold Strict Press

When the bell is on the shoulders, the palm will be rotated to face the body

As you press the bell overhead, you’ll rotate the hand to a neutral position

Focus on keeping the chest upright and torso static throughout the movement

Choose a weight that ideally allows for 10+ reps each set

Rest as needed between arms and sets

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CrossFit East River – WOD

MINDSET
“When doing your risk analysis, how do you measure the risk of doing nothing?”

There will always be a reason to wait. Always a reason to push to tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfect.

Every single one of us has experienced this… we held off on something, and maybe never started, ultimately because we genuinely believed we were going to fail. Or at least, not get it right, to the extent we wanted.

A lens to view these decisions through, is to put us 10 years from now. What is is the bigger risk – to look back and realize that the attempt didn’t come exactly the way we had envisioned, or… to look back and realize that we never tried?

Sometimes the biggest risk is never taking one. Sometimes we just need to jump, and build our wings on the way down.

Warm-up

1: Metcon (No Measure)

WARMUP

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

Metcon

2: Metcon (Time)

“Tosh Sprints”

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

Rest 1:1 Between Runs

STIMULUS

DESCRIPTION

“Tosh Sprints” is a simple and effective interval style workout

You’ll work through 3 rounds of 3 distances, resting the same amount of time you worked between runs

For Example: If it took you :45 seconds to complete the 200 meter run, you will rest :45 seconds before beginning the 400 meter run

You will follow this 1:1 work to rest ratio for each distance

With rest built into each round, the goal is to move quickly through each effort

Your score is the total time, including rest, it takes you to complete the 3 rounds

We can expect this piece to take around 25-35 minutes to complete

MODIFICATIONS

ROW or SKI ERG

250 Meters

500 Meters

750 Meters

BIKE ERG

500 Meters

1000 Meters

1500 Meters

ASSAULT OR ECHO BIKE

14/10 Calories

28/20 Calories

42/30 Calories

SCHWINN BIKE

20/14 Calories

40/28 Calories

60/42 Calories
https://www.youtube.com/watch?v=pL30M5cJYRQ

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CrossFit East River – WOD

MINDSET
“The carpenter doesn’t show up to the job with a single hammer, and a single nail.”

To the carpenter, no two jobs are the same.

He may bring the exact same toolbox, yet each build has something different about it. So we realize, it’s not the tools that made it different… it’s something about the carpenter.

Think of every skill and craft we practice as a vote towards a larger goal. The goal of adaptability. To be able to flow into any situation, like water, able to approach from a hundred different angles.

Because just like the carpenter, we won’t ever know the specifics of the next problem until we’re in it. Uncertainty is the only certainty. But also just like the carpenter, it’s not the toolbox that solves the problem. It’s the mind behind it.

Warm-up

1: Metcon (No Measure)

1 Minute Active Spidermans

40 Seconds Single Dumbbell Deadlifts (20 Seconds Each Side)

1 Minute Frog Hops

40 Seconds Single Dumbbell Russian Swings (20 Seconds Each Side)

1 Minute Mountain Climbers

40 Seconds Single Dumbbell Push Press (20 Seconds Each Side)

Metcon

2: Metcon (Time)

“Grip and Rip”

[On the 0:00]

For Time:

21 Burpees

1 Round of “Odd Object DT”

18 Burpees

1 Round of “Odd Object DT”

15 Burpees

1 Round of “Odd Object DT”

12 Burpees

1 Round of “Odd Object DT”

[On the 10:00]

For Time:

21 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

18 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

15 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

12 Air Squats Hops Over Dumbbell

1 Round of “Odd Object DT”

“Grip and Rip”

[On the 0:00]

For Time:

21 Burpees

1 Round of “Dumbbell DT”

18 Burpees

1 Round of “Dumbbell DT”

15 Burpees

1 Round of “Dumbbell DT”

12 Burpees

1 Round of “Dumbbell DT”

[On the 10:00]

For Time:

21 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

18 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

15 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

12 Air Squats Hops Over Dumbbell

1 Round of “Dumbbell DT”

STIMULUS

DESCRIPTION

We’ll complete rounds of an Odd Object version of a popular Hero Workout in today’s two part workout

Part 1 of the workout is for time and begins on the 0:00

In this section, you’ll alternate between burpees and 1 round of “Odd Object DT”

“Odd Object DT” goes as follows:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

We’ll time cap Part 1 at 9 minutes to allow for at least 1 minute or rest before beginning part 2

Part 2 is also for time and begins on the 10:00

In this section, you’ll alternate between air squat hops over the Odd Object and 1 round of “Odd Object DT”

There is no time cap for this part

Your score is the sum total of Part 1 + Part 2
https://www.youtube.com/watch?v=4guTyfZdNSQ

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CrossFit East River – WOD

MINDSET
“One of the most difficult things to give away is kindness. It usually comes back to you.” – Anonymous

Science has shown us that showing kindness to another elicits one of the most powerful hormonally driven emotions we can feel. But what is even more interesting, is that kindness is contagious.

Think back to the last time you saw someone else doing something generous. Maybe it was as simple of a gesture as someone holding the door open for an elderly citizen entering a store. Or when another randomly buys the next person in line behind them their coffee at the drive-through Starbucks. Think back to those moments… how did you feel, witnessing that? Did it make you feel, more generous?

If kindness is contagious, we just need to start the chain.

Warm-up

1: Metcon (No Measure)

Easy Jog:

400 Meters

3 Rounds:

30 Seconds Knuckle Drags

30 Second Hollow Hold

30 Second Active Samson

Metcon

2: Metcon (Time)

“Oxygen”

3 Rounds:

50 Odd Object Rows

400 Meter Run

50 Sit-ups

800 Meter Run

“Oxygen”

3 Rounds:

25 Strict Pull-ups

400 Meter Run

50 Sit-ups

800 Meter Run

STIMULUS

DESCRIPTION

3 movements and 3 rounds in today’s longer workout

We expect this piece to take around 30-36 minutes to complete

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CrossFit East River – WOD

MINDSET
“The fact of the matter, is that it’s just my opinion.” Benjamin Franklin

Have you ever caught yourself saying, “Well the fact of the matter is…”?

Sometimes we can be so sure of something, that we forget that it’s actually not a fact. And that it’s truthfully just our opinion.

We are a proud, dedicated group. With strong, passionate beliefs. That is an amazing quality, and on the character level, one we do want to cultivate. Yet, there is a tipping point here.

We can hold such strong thoughts about something, that we can literally blind ourselves to another perspective. Another way of doing things. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to a core focus of ours, humility. To always have an open mind, and to always be a student.

Warm-up

1: Metcon (No Measure)

4 Sets:

30 Seconds Single Unders

30 Seconds Slow Air Squats

30 Seconds Push-up to Down Dog

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Seventy Two”

AMRAP 15:

1 Odd Object Hang Squat Clean

1 Odd Object Thruster

30 Line Hops

2 Odd Object Hang Squat Cleans

2 Odd Object Thrusters

30 Line Hops

3 Odd Object Hang Squat Cleans

3 Odd Object Thrusters

30 Line Hops

…

Continue to Add (1) Rep to Odd Object Movements Per Round

“Seventy Two”

AMRAP 15:

1 Double Dumbbell Hang Squat Clean

1 Double Dumbbell Thruster

30 Double Unders

2 Double Dumbbell Hang Squat Cleans

2 Double Dumbbell Thrusters

30 Double Unders

3 Double Dumbbell Hang Squat Cleans

3 Double Dumbbell Thrusters

30 Double Unders

…

Continue to Add (1) Rep to Dumbbell Movements Per Round

STIMULUS

DESCRIPTION

We’ll climb the ladder for 15 minutes in today’s ascending rep scheme workout

After each set of line hops, which remain at 30, the odd object reps will climb by 1 rep

We’ll use [Rounds + Reps] as our scoring choice to keep things simple

For Example: If you finish the round of 8’s and complete 6 hang squat cleans in the round of 9’s – your score is 8 Rounds + 6 Reps
https://www.youtube.com/watch?v=iElOHKUC3ys

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CrossFit East River – WOD

MINDSET
“Don’t bunt. Aim out of the ballpark.” – David Oglivy

One of the most dangerous things we can do in life: to dream too small.

What stops dreamers from dreaming, is fear.
We can convince ourselves that we don’t have what it takes. That we’re not ready yet. That we’re too young or too old.. This fear, in and of itself, is the dream killer. It’s a self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

It doesn’t start with the dream. It starts with the belief. The belief that we deserve to step up to the plate, and put the ball over the fences.

Warm-up

1: Metcon (No Measure)

AMRAP x 3 MINUTES

Run/Bike/Row

into…

2 ROUNDS

:30 Side Plank (R)

:30 Side Plank (L)

10 Up-Down + 2 Push-Up*

10 Alt. Deadbugs

*1 Rep = Jump back into a tall plank, perform 2 push-ups, then jump forward into an air squat stance, and stand tall

Metcon

2: Metcon (No Measure)

“Supple Sunday”

4 Rounds (20 Minutes Total):

:40 Second Weighted Hollow Hold

:20 Seconds Rest

:40 Second Dumbbell Romanian Deadlifts

:20 Seconds Rest

:40 Second Single Arm Dumbbell Overhead Squat Hold (Left)

:20 Seconds Rest

:40 Second Single Arm Dumbbell Overhead Squat Hold (Right)

:20 Seconds Rest

STIMULUS

DESCRIPTION

This static hold heavy workout is primarily focused on our midline and overhead stability

You’ll work through 4 rounds of 40 seconds on and 20 seconds of rest

Following the last movement, you’ll rest 1:20 before beginning the next round

This piece takes 20 minutes in total

Record weights used for each round in the score section

You can increase in load or stay the same across the board
https://www.youtube.com/watch?v=0eUCY9TIPiU

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CrossFit East River – WOD

MINDSET
“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson

We can choose to believe that life is happening to us, or that we are fully in control.

We could stand by, and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script.

Life is a direct reflection of the choices that we make. That the good, bad, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens.

Warm-up

1: Metcon (No Measure)

2 ROUNDS :20 ON // :10 OFF

MVMT 1 – High Knees

MVMT 2 – Butt Kickers

MVMT 3 – Air Squats

MVMT 4 – Pike Push-Ups

Metcon

2: Metcon (Time)

“Froggin”

Every 5 Minutes x 5 Sets:

200 Meter Run

15 Burpees

200 Meter Run

STIMULUS

DESCRIPTION

Rounds begin every 5 minutes in this simple bodyweight interval workout

You’ll complete the three stations for time and rest whatever time remains until the next round begins

Rounds begin on the 0-5-10-15-20

Record your time following the second 200 meter run

Your score is the slowest of the 5 rounds

We’re looking for these rounds to take no more than 4 minutes – giving you at least 1 minute of rest

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CrossFit East River – WOD

MINDSET
“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” – Dr. Seuss

People aren’t thinking about you.
What people are thinking about – is what you’re thinking about them.

We’ve all been in this rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, to “look right” in their eyes. Again, we’ve all been there.

Taken from a children’s book, this quote is anything but childish. In a world where we can be consumed with the thoughts of anothers… we can realize that there’s only one opinion that matters. With every other one being background noise.

Warm-up

1: Metcon (No Measure)

2:00 Bike/Run (increase pace every :30)

into…

2 ROUNDS

10 Glute Bridge-Ups

20 Calf Raises

10 Burpee Broad Jumps

20 Mountain Climbers (1R + 1L = 1 Rep)

10/10 Clam Shells

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Sandpaper”

AMRAP 12:

2 Odd Object Clean and Jerks

2 Odd Object Thrusters

30 Line Hops

4 Odd Object Clean and Jerks

4 Odd Object Thrusters

30 Line Hops

6 Odd Object Clean and Jerks

6 Odd Object Thrusters

30 Line Hops

…

Continue to Add (2) Reps to Odd Object Movements Per Round

“Sandpaper”

AMRAP 12:

2 Double Dumbbell Power Cleans

2 Double Dumbbell Thrusters

30 Double Unders

4 Double Dumbbell Power Cleans

4 Double Dumbbell Thrusters

30 Double Unders

6 Double Dumbbell Power Cleans

6 Double Dumbbell Thrusters

30 Double Unders

…

Continue to Add (2) Reps to Dumbbell Movements Per Round

STIMULUS

DESCRIPTION

In this 12 minute workout, the reps on the odd object movements will climb by 2 each round

The line hop reps will stay static at 30

Your score total is total reps accumulated over the 12 minutes

Use the following cheat sheet for scoring:

Finish 2’s: 34

Finish 4’s: 72

Finish 6’s: 114

Finish 8’s: 160

Finish 10’s: 210

Finish 12’s: 264

Finish 14’s: 322

Finish 16’s: 384

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