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CrossFit East River – WOD

MINDSET
“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci

Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight.

Before it was invented… talk about a nightmarish idea. The thought of hurling ourselves into the air, like a bird, with no guarantee of landing. For him to write the above quote, speaks to his greatest accomplishment – his mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible regardless.

It’s good to acknowledge the primary job of our brain – to keep us safe.
It’s going to aim to convince us that we want to avoid risk, danger, and failure.
The saying “it’s you versus you” couldn’t be truer.
It’s not the competition that will beat us. It will only be ourselves.

Warm-up

1: Metcon (No Measure)

2 ROUNDS

25ft. High Knees

25ft. Butt Kickers

25ft. Over the Fence/ Under the Fence

5 Scap Push-Ups on Forearms

Metcon

2: Metcon (AMRAP – Reps)

“Tabata Something Else”

8 Rounds (20 Seconds On + 10 Seconds Off):

Odd Object Rows

Sit-ups

Push-ups

Air Squats

“Tabata Something Else”

8 Rounds (20 Seconds On + 10 Seconds Off):

Strict Pull-ups

Sit-ups

Push-ups

Air Squats

STIMULUS

DESCRIPTION

Working with all bodyweight movements in this Tabata style workout

Tabata intervals are 8 rounds of 20 seconds of work followed by 10 seconds of rest

You’ll complete all 8 rounds at one movement before advancing to the next

Keep a running count of the rep numbers completed at each station

You’ll enter your total reps separately for rows, sit-ups, push-ups, and air squats

You final score is total reps accumulated over the workout

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CrossFit East River – WOD

MINDSET
“The most common lies a man tells are to himself.” – Frederich Nietzsche

Do you ever think, about the way you think?

Hands down, we are our own harshest critic. Most of us would never, ever talk to another human being the way we talk to ourselves. Think about the doubts we’ve had recently, whether it be about ourselves, or other people. This is not an attempt to say we are bad people for having those thoughts. They come. But the step that must take place in the middle, is awareness. To recognize these “lies” as Nietzsche puts it, so that we can put them into their place.

As we move through our day today, let’s think about the way we think.

Warm-up

Metcon

1: Metcon (No Measure)

Warm-up

2 ROUNDS

:30 Bike/Run/Row/Jump Rope

10 Lunges

10 Alt. See-Saw DB bent over row* (or Backpack Row)

1: Metcon (No Measure)

Warm-up

2 ROUNDS

:30 Bike/Run/Row/Jump Rope

10 Lunges

10 Alt. See-Saw DB bent over row* (or Backpack Row)

2: Metcon (Time)

“Shenanigans”

Every 3 Minutes x 7 Rounds:

12 Odd Object Ground to Overhead

6 Lateral Burpees Over Odd Object

12 Odd Object Reverse Lunges

6 Lateral Burpees Over Odd Object

Scoring: Time

HOME GYM: “Shenanigans”

Every 3 Minutes x 7 Rounds:

12 Alternating Dumbbell Power Snatches

6 Lateral Dumbbell Burpees

12 Alternating Dumbbell Reverse Lunges

6 Lateral Dumbbell Burpees

Scoring: Time

STIMULUS

DESCRIPTION

We’ll work through 7 fast paced intervals today

You’ll work through the 4 stations for time and rest until the next round begins

Rounds begin on the 0-3-6-9-12-15-18

Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest

Your score is the slowest of the 7 rounds

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CrossFit East River – WOD

MINDSET
**“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”

It’s been said before that external events don’t define us. We 100% believe in that. Going a bit further, we also believe that external events cannot create us.

Winning the CrossFit Games is something incredible. A monumental achievement. We won’t discredit that. But… does it change who are?

It can’t. It’s external. We aren’t a different human being the morning after. What can change us however, is the character we become. The beliefs we choose to hold. The standards we live up to.

A change on the inside reflects on the outside.
Never the other way around.

Warm-up

1: Metcon (No Measure)

Warm-up

20 Single Unders

20 Fast Single Unders

20 High Jump Single Unders

10 Penguin Taps Drill (simulated doubles)

:20 Double Unders or Double Under attempts

Metcon

2: Metcon (Time)

“White Knuckles”

For Time:

40 Odd Object Rows

400 Meter Run

40 Odd Object Ground to Shoulder

800 Meter Run

40 Odd Object Shoulder to Overhead

400 Meter Run

40 Odd Object Rows

Scoring: Time

HOME GYM: “White Knuckles”

For Time:

20 Strict Pull-ups

400 Meter Run

40 Double Dumbbell Power Cleans

800 Meter Run

40 Double Dumbbell Push Jerks

400 Meter Run

20 Strict Pull-ups

Scoring: Time

STIMULUS

DESCRIPTION

In this chipper style workout, we’ll alternate between running and odd object movements

We expect this workout to be on the longer side, taking around 18-25 minutes to complete

ODD OBJECT ROWS

Choose a weight, rep number, or variation that takes 2 minutes or less to complete

ODD OBJECT GROUND TO SHOULDER

Choose a weight here that allows you to complete at least 10 reps at a time

ODD OBJECT SHOULDER TO OVERHEAD

This is ideally the same weight as the ground to shoulder – something you can complete at least 10 reps at at time

RUN

See below for run substitutions

MODFICATIONS

ODD OBJECT ROWS

Reduce Reps

20 Strict Pull-ups

Banded Strict Pull-ups

Ring Rows

ODD OBJECT GROUND TO SHOULDER

Double Dumbbell Power Cleans

Single Dumbbell Power Cleans

ODD OBJECT SHOULDER TO OVERHEAD

Double Dumbbell Push Jerk

Single Dumbbell Push Jerk

RUN

400 Meters:

500 Meter Row

1000 Meter Bike Erg

40/30 Calorie Schwinn Bike

28/20 Calorie Assault or Echo Bike

30 x 10 Meter Shuttle Runs

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CrossFit East River – WOD

MINDSET
“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

We don’t get what we want.
We get what we expect.

The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with.

But the opposite can also be true.
Our expectations become our realities.
It’s not good enough to want it. We have to believe it.

Warm-up

1: Metcon (No Measure)

Warm-up

2 ROUNDS

:30 Run

10 Alt. Step-Ups (or Reverse Lunges)

5 DBL DB Deadlifts (or Backpack)

5 DBL DB Hang Muscle Snatch (or Backpack)

10 Up-Downs

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Trust Fall”

AMRAP 20:

40 Air Squats

20 Push-ups

10 Reverse Burpees

*Every 2 Minutes (Starting at 0): 40 Line Hops

“Trust Fall”

AMRAP 20:

40 Air Squats

20 Push-ups

10 Reverse Burpees

*Every 2 Minutes (Starting at 0): 40 Double Unders

STIMULUS

DESCRIPTION

We’ll work through 4 movements in this longer, all bodyweight workout

Every 2 minutes, starting at the beginning of the workout, you’ll complete 40 line hops

Over and back = 1 rep on the line hops

With the remaining time in the 2-minute window, get as far as you can into the rounds of squats, push-ups, and reverse burpees

When the clock hits the next 2 minute interval, you’ll complete 40 more line hops before picking up where you left off

Your score is total rounds and reps completed at the end of 20 minutes

The line hop reps do not count towards your score

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CrossFit East River – WOD

MINDSET
“Challenges are what make life interesting and overcoming them is what makes life meaningful.” — Joshua J. Marine

Everyone faces adversity. Not everyone responds the same way.

In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset.

In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just “wasn’t meant to be”. They blame the world, they blame the organization for having a bias, they blame the weather. It is a mentality that clings to excuses, versus solutions.

A growth mindset is one of extreme ownership. A world of continual self reflection. If something didn’t go as planned, what can I learn from this? What can I do better next time? The growth mindset welcomes the short-term pain, knowing that this will only make them better tomorrow. Instead of jumping to excuses, the growth mindset creates the solutions.

Change our mindset, and the world around us changes with it.

We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?

Warm-up

1: Metcon (No Measure)

Warm-up

AMRAP x 4 MINUTES

:30 Run, Bike or Row

5 Side Plank Rotations/Side

10 Air Squats

10 Bent Over Row

Metcon

2: Metcon (No Measure)

Workout – HOME

AMRAP x 16 MINUTES

1:30 Bike, Row, Run, Ski, etc.

:30 Star Side Plank L Side

:30 Star Side Plank R Side

20 Air Squats

10 db/Backpack Bent Over Rows

(No Measure)

Cool Down

3: Metcon (No Measure)

HOME GYM: Supple Sunday

# Upper Body Mobility

1. Wrist Stretches: 30 Seconds Each Direction

2. Pec Stretch on Wall : 1-2 Minutes Each Side

3. Puppy Pose: 2 Minute Hold

Lower Body Mobility

1. Spiderman Hold: 3 Minutes Each Side

2. Happy Baby: 2 Minute Hold

3. Plantar Stretch: 2-3 Minute Hold

4. Butterfly Stretch: 2 Minute Hold

5. Squat Hold: 3 Minutes

Midline Work

3 Rounds, Not for Time:

50 4-Count Flutter Kicks

40 Single Arm Bent Over Rows (20 each)

30 Weighted Glute Bridges

20 Weighted Sit-Ups

*Using Dumbbell or Odd-Object

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CrossFit East River – WOD

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.

Warm-up

1: Metcon (No Measure)

WARM-UP

2-3 Sets

10 Odd -Object Press

20 Air Squats

200m Run

2-3 Sets

15 Banded Good Mornings*

30 Second Front Plank

*Use broomstick, band, or no equipment

SUBS

Run

100 Odd-Object Step-ups (use something higher then the normal 24″/20″)

Metcon

2: Metcon (Time)

“Ham & Cheese” (No Equipment Version)

1 Mile Run

Into…

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

Odd-Object Thrusters

Burpees

Into…

1 Mile Run

“Ham & Cheese”

1 Mile Run

Into…

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

Goblet Dumbbell Thrusters

Burpees

Into…

1 Mile Run

STIMULUS

We have a simple couplet sandwiched between a 1 mile run buy in and cash out

Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out

For the couplet, lay out goes:

10 Odd-Object Thrusters

10 Burpees

9 Odd-Object Thursters

9 Burpees

8 Odd-Object Thrusters

8 Burpees

etc.

Standard burpees with chest to the ground and full extension of the hips with the jump at the top

This can be a long grind of a workout, we expect this workout to take 25-35 Minutes

The cash-out run following the couplet rounds gives you the opportunity to keep moving forward after ‘going big’

Going bigger that you’re accustomed to every once is a while can help reset your expectations of a certain movement and push your fitness and mentality forward

Your score is total time of completion

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CrossFit East River – WOD

MINDSET
“A fall into a ditch can make you wiser.”” – Chinese Proverb

A fall into a ditch is a little embarrassing. On a physical level however, pretty easy to recover from. Dust off, and carry on. A fall off a cliff however is… not so nice. Both are mistakes. But one is far more damaging than the other.

Rarely do we step off the cliff first. Before we approach that edge, chances are highly likely that we are going to fall into “ditches” several times along the way, acting as quiet, but real, warning signs. It becomes dangerous when these are ignored.

A cardinal rule of ours is to never waste our failures. These seemingly small mishaps are nature’s way of letting us know where to place our efforts, and where to learn from. But there’s a reason the quote above reads “can” make you wiser. It’s a choice to learn.

Warm-up

1: Metcon (No Measure)

WARM-UP

50 Single Unders

50 Double Unders

3 Rounds:

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

15 Air Squats

SUBS

Double Unders

60 Hot Hops (each foot tap counts as a rep)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Hannah Banana” (No Equipment Version)

AMRAP 18:

10 Toe Raises

20 Odd-Object Ground-to-Overhead

60 Double-Unders

“Hannah Banana”

AMRAP 18:

10 Strict Toes to Bar

20 Alternating Dumbbell Power Snatches

60 Double-Unders

STIMULUS

This workout is all about finding a consistent break-up strategy to carry you through the 18 minutes of work

Taking short calculated breaks can sometimes allow you to move faster then bigger sets with longer break

Set up a weight that you can complete the ground to overhead with 1 break MAX each round

Aim to complete the double unders in 1-2 sets

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CrossFit East River – WOD

MINDSET
“Work your land” – Tim Storey

If the farmer focuses on the fruit, and ignores the root, the tree will never grow.

To “work our land” is the fundamental understanding that our actions today are the seeds we are planting for tomorrow. Every seed we plant, whether positive or negative, is a vote for who we become.

And much like the farmer’s field, this is a continuous process. A successful harvest last year doesn’t mean the farmer can ease off the basics next year. Regardless of the accomplishments, accolades, successes… every day we must work our land.

Warm-up

1: Metcon (No Measure)

WARM-UP

5 Rounds:

5 Russian Baby Makers Video

100m Jog or 10 x 10m Shuttle Runs

15 Dumbbell deadlifts

Metcon

2: Metcon (Time)

“Spaceship”

5 Rounds For Time:

100m Single DB Farmers Carry

200m Run

30 Dumbbell Swings

“Spaceship” (No Equipment Version)

5 Rounds For Time:

100m Odd-Object Carry

200m Run

30 Odd-Object Swings

STIMULUS

Set up a heavier load if available for the single odd-object carry, but weights that will allow you to complete 50m unbroken each time

Move with purpose through the three movements

Let’s use the 200m jog as recovery before getting back to the odd-object for swings

Set up an odd-object weight for the swings that you could complete the set of 30 in 1 – 2 sets

SUBS

Odd Object Carry

50 Odd-Object Step-Ups

Run

20 x 10m Shuttle Runs

30 double-unders

20 Burpees

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CrossFit East River – WOD

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 an 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 a 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”.

Warm-up

1: Metcon (No Measure)

WARM-UP

2-3 ROUNDS:

30 Seconds Odd-object Deadlift

30 Seconds Wall Squats

20 Overhead Circles (10 Each Direction)

10 Inchworms

Metcon

2: Metcon (Time)

“Mashed Potatoes”( No Equipment Version)

On the 0:00…

Round #1:

5 Rounds of “Sindee”

50 Odd- Object Ground to Shoulder

On the 8:00…

4 Rounds of “Sindee”

40 Odd-Object Squats

On the 16:00…

3 Rounds of “Sindee”

30 Odd-Object Thrusters

“Mashed Potatoes”

On the 0:00…

5 Rounds of “Strict Cindy”

50 Single Dumbbell Power Cleans

On the 8:00…

4 Rounds of “Strict Cindy”

40 Dumbbell Goblet Squats

On the 16:00…

3 Rounds of “Strict Cindy”

30 Alternating Single Arm Squat Clean Thrusters

STIMULUS

This 3 part workout is scored separately, with the score being the sum of all three parts

Choose weights and variations that enable you to complete each part in 5-7 minutes

You will rest the remainder of the 8 minutes until the next part begins

Each part begins on the 8 (0:00, 8:00, 16:00)

With 5+ minutes of work and 1-3 minutes of rest, these won’t be all out sprints, rather repeats at about 85-90% of your max effort

With rest built-in, let’s shoot for really large sets on the odd-object movements

Odd-Object ground to shoulder will alternate shoulders each rep

1 round of “Sindee” is:

10 Push-ups

20 Air Squats

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CrossFit East River – WOD

MINDSET
“As for me, all I know is that I know nothing.” – Socrates

A core belief of ours is to “always be a student”. Regardless of age, experience, accomplishments… there is always so much to learn. And if we retain this mindset, it allows us to keep our eyes open for the next improvement.

Let’s draw two themes from this: One is that everyone is a teacher, we can learn from every interaction, if only we look for it. Two, that we should challenge our assumptions. When we believe we have things figured out, have we truly seen it from all angles? It’s never easy to become a “victim of the landscape”, falling complacent simply because we’ve done something so many times before. It’s working perhaps, but, could it be better?

Always open-minded, eager to learn. Always a student.

Warm-up

1: Metcon (No Measure)

8 Minutes Straight

1 Minute line-Hops

1 Minute Glute Bridges Video

1 Minute line-hops

1:00 Hollow RocksVideo

1 Minute line-hops

1 Minute Glute Bridge Walkouts Video

1 Minute line-hops

1 Minute Sit-Ups

Metcon

2: Metcon (Time)

“Double Down” (No Equipment Version)

For Time:

100 Line Hops, 50 Sit-Ups, 400m Run

80 Line Hops, 40 Sit-Ups, 400m Run

60 Line Hops, 30 Sit-Ups, 400m Run

40 Line Hops, 20 Sit-Ups, 400m Run

20 Line Hops, 10 Sit-Ups, 400m Run

“Double Down”

For Time:

400m Run

100 DU, 50 Sit-Ups, 400m Run

80 DU, 40 Sit-Ups, 400m Run

60 DU, 30 Sit-Ups, 400m Run

40 DU, 20 Sit-Ups, 400m Run

20 DU, 10 Sit-Ups, 400m Run

STIMULUS

This big, longer chipper workout will challenge our metabolic conditioning

Let’s chip away at the line hops and sit-ups movements in manageable chunks

A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first

Use a line in the floor or tape to create a lateral jumping pattern, over and back counts as 1 line hop

If we stay under control for the first half, we’ll be able to attack the second half

Find paces and break-up strategies that you see yourself improving upon

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