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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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CrossFit East River – WOD

MINDSET
“Never confuse movement, with action.” – Ernest Hemingway

We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.

We don’t want to just “move” through life, just like how we don’t want to “exercise”. We train. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going.

Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?

Warm-up

Metcon

1: Metcon (No Measure)

WARM-UP

8 Minutes For Quality:

30 Single Unders

200 Meter Row/Run/Bike Erg/10 cal AB

10 PVC Pass Throughs

5 Inchworm to Push-ups

*Use broomstick, band, rake etc.

2: Metcon (AMRAP – Rounds and Reps)

“Castaway” (No Equipment Version)

AMRAP 20:

8 Odd-Object Rows

8 Burpees

12 Odd-Object Step-Back Lunges

“Castaway”

AMRAP 20:

4 Strict Pull-ups

8 Burpees

12 Single Dumbbell Step Back Lunges

STIMULUS

This workout is all about finding a rhythm and a way to keep moving for all 20 minutes

The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark

Odd-object rows will be the only movement we may break up today

There is no wrong option here – chose a break up strategy that you see yourself being able to move the most and rest the least

Let’s be mindful of the total accumulated volume of odd-object rows as we move into 12-15+ rounds

Set up your odd-object weight to be a heavy and challenging weight

Burpees are standard with chest to ground and full hip extension at the top

Odd-object will be held horizontally across the chest during the lunges

Choose a weight that allows for unbroken reps (6 each side) through the whole 20 minutes

Your score will be total rounds +reps

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CrossFit East River – WOD

MINDSET
“Reasons > Goals”

Let’s imagine Jane is overweight, and is set on a new goal. To lose 30 pounds this year. Despite being a good, measurable goal, does it really mean anything to her? Does it get her out of bed in the morning? We can all agree, there’s something missing. As good as a goal is, in order for it to truly do anything for us, there must be a specific, defined, and real reason behind it.

Let’s now imagine Jane wants to lose 30 pounds, but, not for herself. It’s for her two teenage daughters. Jane’s entire family has historically battled with obesity. One might say “it’s hereditary”… and that Jane and her kids are destined to be that way.

Except, Jane has decided to have none of that bullshit. By losing the weight, she’s going to prove to her daughters that they can be whoever they want to be as long as they put in the work. Given her family’s poor track record with health, no relative of hers has lived past 85. Jane plans to lead the way in changing that, and wants to see her daughters, and her daughters’ daughters, grow to be fit and healthy.

Goals don’t get us out of bed in the morning. Reasons do. What’s yours?

Warm-up

1: Metcon (No Measure)

Warm-up

2 ROUNDS

10 Groiners

10 Bootstrappers

10 Pike to Push -Up

10 Deadbugs

Into…

2 ROUNDS

5/5 SA DB Thrusters

5/5 SA DB Deadlift

10 Up Downs

10 V-Ups or Tuck Ups

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Kevlar”

AMRAP 15:

3 Front Plank Pushups

3 Strict Pull-Ups

3 Turkish Sit-Ups

3 Weighted Glute Bridges

6’s, 9’s, 12’s…

STIMULUS

Supple Sunday

Working through a series of midline stability movements

Although written as an AMRAP it is not intended to “fast”

Let’s move through this “AMRAP” with an emphasis on quality over quantity
https://www.youtube.com/watch?v=aItF08f4YEQ&feature=youtu.be

https://www.youtube.com/watch?v=_10chI1wBRQ&feature=youtu.be

Cool Down

3: Metcon (No Measure)

HOME GYM: Mobility

1. Overhead Stretch on a Wall : 2 Minute Hold

2. Shoulder to Floor: 1 Minute Each Side

3. Puppy Pose: 2 Minute Hold

4. Spiderman Hold: 3 Minutes Each Side

5. Happy Baby: 2 Minute Hold

6. Pike Stretch: 2-3 Minute Hold

7. Ankle Stretch: 1-2 Minutes Each Side

8. Squat Hold: 3 Minutes
https://youtu.be/r5EAYPqCd_E

http://youtu.be/D0li2U56nO4

http://youtu.be/GJmSVwsnQaI

https://youtu.be/bsOCVF96r10

https://youtu.be/UcEe1KLTTrs

http://youtu.be/WSkPQ1lXfNk

https://www.youtube.com/watch?v=WQ-VJN7ctjo

https://youtu.be/OGX6HruOy0s

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CrossFit East River – WOD

MINDSET
“When you have one foot in the past, and one in the future, you piss on the present.”” – Dan Harris

It’s fun to think about the future, and it’s easy to dwell on the past.
What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.

Nothing is insignificant. From the most subtle acts at home between family members, to the minor conversation at work. We never know when it’s our last moment.

It’s less of a morbid thought, and more of a recognition of how fast our lives can be. When everything becomes significant, nothing is more important than right now.

Metcon

1: Metcon (No Measure)

WARM-UP

EMOM 12:

Minute 1: 100m Jog

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Air Squats

Minute 4: 20 Odd-Object Swings (chest high)

Metcon

2: Metcon (Time)

“Rancy” (No Equipment Version)

5 Rounds For Time:

400m Run

20 “Odd-Object” Ground-to-Overhead

20 “Odd-Object” Squats

“Rancy”

5 Rounds For Time:

400m Run

20 Alternating Dumbbell Snatches

20 Single Arm Dumbbell OHS

*Power Snatches change arms every rep

*OHS change arms as athlete chooses

STIMULUS

You’ll complete the 3 listed movement for 5 total rounds

Set up your odd-object with a weight that you can complete each movement in 1-2 sets within the workout

Let’s treat the run as somewhat of a buy-in

The workout isn’t necessarily “won” there

It is “won” by thriving on the ground to overhead and the squats

A helpful approach can be to establish your first round as your slowest, and then try to be seconds faster with each round

Your score is total time of completion

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CrossFit East River – WOD

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 are 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.

Warm-up

1: Metcon (No Measure)

Warmup Set 1

20 Line Hops

10 Alternating Reverse Lunges

5 Reverse Burpees

Performed With No Weight

Warmup Set 2

10 Line Hops

10 Alt. Reverse Lunges

3 Reverse Burpees

Performed With Workout Odd-Object

Metcon

2: Metcon (AMRAP – Rounds and Reps)

HOME GYM: “Dizzybat” (No Equipment Version)

AMRAP 18:

60 Line Hops

30 “Odd-Object” Reverse Lunges

15 Reverse Burpees

Scoring: Rounds + Reps

“Dizzybat”

AMRAP 18:

60 Double-Unders

30 Dumbbell Reverse Lunges

15 Reverse Burpees

STIMULUS

Using a single dumbbell in this longer AMRAP workout

Dumbbell will be held with both hands across the chest for these reverse lunges

Pick a weight that you can complete the 30 alternating lunges in one unbroken set

Choose a double under variation that you can complete the 60 reps in 1-3 sets within the workout

1-3 sets will likely be the sweet spot

1Set: 60

2 Sets: 30-30 OR 40-20

3 Sets: 20-20-20 OR 30-20-10

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CrossFit East River – WOD

MINDSET
“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

Warm-up

1: Metcon (No Measure)

WARM-UP

8 Minutes For Quality:

30 Second Hollow Hold

200 Meter Jog or 10x10m Shuttle Runs

10 PVC Pass Throughs *

5 Inchworm to Push-ups

*Use broomstick, or towel/band

Metcon

2: Metcon (Time)

“Pipes”

For Time:

50-40-30-20-10: Sit-Ups

50-40-30-20-10: Pushups

25-20-15-10-5: Strict Pull-Ups

“Pipes” (No Equipment Version)

For Time:

50-40-30-20-10: Sit-Ups

50-40-30-20-10: Pushups

50-40-30-20-10: “Odd-Object” Rows

STIMULUS

Work flow for this workout is Sit-Ups – Push-ups – Strict Pull-ups

For example

You’ll perform 50 sit-ups then, 50 push-ups then, 25 Strict Pull-ups

Round two will be 40 Sit-ups, 40 push-ups, 20 strict Pull-ups etc.

Score for this workout will be total time of completion

Expect upper body push/pull movements to be taxed, consider breaking up reps from the beginning

Always prefer planned breaks over forced breaks

Set up your add-object weight that would allow for 10+ unbroken reps

Consider breaking the larger sets of push-ups and rows into 3 or 4 sets to allow for bigger sets when we get into the smaller rep

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CrossFit East River – WOD

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. In wherever we go.

Warm-up

1: Metcon (No Measure)

WARM-UP

For Quality

60 Second Tuck Jumps

6 Inchworms Video

6 Push-ups

6 Broad Jumps Video

40 Second Tuck Jumps

4 Inchworms

4 Push-ups

4 Broad Jumps

20 Second Tuck Jumps

2 Inchworms

2 Push-Ups

2 Broad Jumps

*Performed with light DB
https://www.youtube.com/watch?v=gDweumAbvfQ&feature=youtu.be

https://www.youtube.com/watch?v=izDWZyY0d-0&feature=youtu.be

Metcon

2: Metcon (Time)

HOME GYM: “Kelly’s House” (No Equipment Version)

5 Rounds For Time:

400 Meter Run

30 “Odd-Object” Thrusters

30 Lateral Hops Over “Odd-Object”

Scoring: Time

“Kelly’s House”

5 Rounds For Time:

400m Run

30 DB Goblet Thrusters

30 Lateral Hops over DB

STIMULUS

In this 5 round triplet workout, the focus is maintaining consistency over the 5 rounds

Run at a moderate pace that you could sustain for all 5 rounds and that allows you to thrive on the thrusters

Set up your Odd-Object weight for something that will allow for thrusters to be completed in 1-2 sets

For the lateral hops, let’s make sure we’re choosing something to hop over that will keep us moving

SUBS

400m Run – 20 x 10m Shuttle Runs
https://youtu.be/babynjrLqbg

https://youtu.be/qsHkVCkeab0

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