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CrossFit East River – WOD

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.

Warm-up

1: Metcon (No Measure)

2-3 Sets

5 Inchworms Video

30 Second Hollow Hold

10 Scapular Pull-Ups

30 Second Arch Hold

5 Air Squats (with 3 second pause at the bottom)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Cindu” (No Equipment Version)

AMRAP 20 Minutes:

15 Odd-Object Rows

15 Pushups

15 Air Squat Hops (over odd-object)

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CrossFit East River – WOD

MINDSET
“All you need are these: certainty of judgement 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 judgement 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.

Warm-up

1: Metcon (No Measure)

2-3 Sets

15 Knuckle Drags

15 Glute Bridges

15 Air Squats
https://youtu.be/fCbgYvE8NYs

http://youtu.be/M7PynZBxSR0

Metcon

2: Metcon (Time)

“Three-Peat” (No Equipment Version)

3 Rounds For Time:

200m Run

20 Odd-Object to Overhead

200m Run

20 Odd-Object Step-Ups

200m Run

20 Odd-Object Thrusters

“Three-Peat”

3 Rounds For Time :

200m Run

20 Single Arm Hang Dumbbell Snatches

200m Run

20 Single Arm Dumbbell Power Cleans

200m Run

20 Single Arm Dumbbell Thrusters

*On all DB movements, alternate hands every 5 repetitions.

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CrossFit East River – WOD

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 lose 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.

Warm-up

1: Metcon (No Measure)

Warm-Up

EMOM 12:

Minute 1: 30 Seconds Jump Rope

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Step Back Lunges

Minute 4: :30 Active Divebombers

Metcon

2: Metcon (Time)

“Gravity” (No Equipment Version)

5 Rounds For Time:

60 “Dot Hops”

40 Sit-ups

20 Push-ups

10 Reverse Burpees

“Gravity”

5 Rounds For Time:

80 Double Unders

40 Sit-ups

20 Push-ups

10 Reverse Burpees

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CrossFit East River – WOD

MINDSET
“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

Warm-up

1: Metcon (No Measure)

Warm-up

For Quality:

2 Inchworms Video

2 Strict Pull-ups

2 Broad Jumps Video

4 Inchworms

4 Strict Pull-ups

4 Broad Jumps

6 Inchworms

6 Strict Pull-ups

6 Broad Jumps

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Cairo” (No Equipment Version):

Ascending Ladder for 15:00:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd- Object Facing Burpees

*Continue to add 2 reps to each movement

“Cairo”

Ascending Ladder for 15:00:

2 Strict Pull-Ups

2 Single Arm Dumbbell Squat Cleans

2 Dumbbell Facing Burpees

4 Strict Pull-Ups

4 Single Arm Dumbbell Squat Cleans

4 Dumbbell Facing Burpees

*Continue adding 2 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.

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CrossFit East River – WOD

Metcon

Metcon (Time)

2 ROUNDS FOR TIME

400m Run

20 Backpack Up-Down

30 Backpack Front Squats

400m Run

20 Backpack Cleans

20 Backpack Ground to Overhead

-16:00 Hard Cap-

(Score is Time)

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CrossFit East River – WOD

MINDSET
“You’ll miss the best things if you keep your eyes shut” – Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

Metcon

1: Metcon (Time)

FOR TIME

15-12-9

Push-Ups

Backpack Sumo Deadlift High Pulls

Backpack Thrusters

-1:00 Rest –

9-12-15

Backpack Thrusters

Backpack Sumo Deadlift High Pulls

Push-Ups

-14:00 Hard Cap-

(Score is Total Time)

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CrossFit East River – WOD

MINDSET
“There is a reason between listening, and waiting for your turn to speak.” – Simon Sinek

Listening is a skill.
To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.

In our conversations today, pay close attention to our thoughts as the other is speaking.

The intention is this:
Listen with the intent to understand.
Not to reply.

Metcon

1: Metcon (No Measure)

***HOME VERSION***

EMOM x 15 MINUTES

MIN 1 – :45 Max Run, Bike, or Row for Distance

MIN 2 – 10 Backpack Devil’s Press

MIN 3 – 20 Alt Reverse Backpack Lunges

(No Measure)

Weightlifting

Metcon

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

20 Russian Swing w/ Backpack

30 Mountain Climbers

10 Backpack Hang Snatch

15 Sit-Ups

*Every 2:00 including at 3-2-1 go…Perform 30 Toe Touches to Backpack (alternating fast feet)

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CrossFit East River – WOD

Time added during rest for equipment cleaning/maint.

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

One of the most dangerous things we can do in life is to dream too small.
When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

5 SETS

:20 MAX Distance Run

:40 Recovery Jog

-No Additional Rest b/t Sets-

(No Measure)

-Rest 2:00-

AMRAP x 7 MINUTES

10 Backpack Ground to Overhead

10 Backpack Strict Press

100m Run

(Score is Rounds + Reps)

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CrossFit East River – WOD

MINDSET
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

Metcon

1: Metcon (Time)

“Fuck COVID”

3 SETS

25 Backpack Cleans

30 Air Squats

25 Sit-Ups

20 Push-Ups

15 Backpack Bent Over Rows

-Rest 1:00 b/t Sets-

(Score is Time Each Set)

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