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CrossFit East River – WOD

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

What’s interesting about Einstein’s question, is that both answers are true.

We can choose a hostile universe.
Or we can choose a friendly one.
And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it.

In the hostile universe, we take the scarcity mindset. Where everything, is a threat. If someone is winning, I’m losing. For there’s only so much success to be had… it’s a fixed amount. From the moment we wake up in our bed, we’re on the defense. Instead of focusing on the reasons why we’ll succeed, we’re instead dwell on all the reasons we won’t.

In the friendly universe, we take the abundance mindset. If someone is winning, they are an inspiration. If they can do it, so can I. And there’s plenty of winning to go around. Instead of fighting for a bigger slice of the pie, let’s just get an even bigger pie.

We choose the lens we place over our eyes.
Change our perception, and we change our world.

Weightlifting

1: Back Squat (Find a 2RM (HELLO 2020!!!))

Metcon

2: Metcon (Time)

3 Rounds

12 Deadlifts 135/95

9 K2E

6 Thrusters 135/95

Rest 2 minutes between rounds.

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CrossFit East River – WOD

DAILY MINDSET
“If you set your bar at “amazing,” it’s awfully difficult to start.” – Seth Godin

Comparing ourselves to others is a double-edged sword.

We always want to learn from our peers and mentors. The inspirational fuel we can draw is endless, and enormously helpful in reaching our goals.

But when we compare our current situation to someone who has already reached their success, it can often leave us feeling like we lack the required resources to get started at all. We see their optimal setup, and we convince ourselves that we need “that” to thrive.

It can be so dismantling, that it becomes our excuse to not start at all. It’s here we need to fight off the obsession of the perfect setup, and remind ourselves of the single resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to fall into place.

The world-class set of golf clubs doesn’t teach a proper swing. Practice does.

Metcon

1: Metcon (Time)

“Aleve”

For Time:

Buy-In: 50/35 Calorie Assault Bike

21-15-9

Shoulder to Overhead (135/95)

Pull-ups

Cash-Out: 50/35 Calorie Row

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CrossFit East River – WOD

DAILY MINDSET
“Creativity is allowing one to make mistakes. Art is knowing which ones to keep.” – Scott Adams

We all want to create something amazing in this life. A successful career, building a deep relationship, to anything and everything between. In this process, we easily forget how crucial it is to allow ourselves to make mistakes.

We learn after mistakes, no question about that, but there’s something even more important here – the will to try so hard, that we make mistakes. If we are living in a state of fear, that we’ll fumble the ball or miss the chance… we never take the risk. We move through life on safe.

Just like training for a 200lb snatch, we wouldn’t expect to be able to lift the weight on Day 1. We’d start at a lighter load, steadily building over the weeks. Countless misses and technical faults along the way, but we still come back to try once more. Fine tuning, until we’ve reached our “art”.

Metcon

1: Metcon (Time)

“Perfect Bar”

Teams of 3

For Time (30 Minute Cap):

120 Deadlifts (155/105)

600 Meter Run

90 Hang Power Cleans (155/105)

600 Meter Run

60 Push Jerks (155/105)

600 Meter Run

150/105 Calorie Row

60 Push Jerks (135/95)

600 Meter Run

90 Hang Power Cleans (135/95)

600 Meter Run

120 Deadlifts (135/95)

600 Meter Run

GENERAL

One athlete works at a time in this team of 3 workout while the other 2 rest

Teams will see how far they can get before the 30 minute time cap

If the cap is reached, put score as 30:00 and note total reps completed

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CrossFit East River – WOD

DAILY MINDSET
“You are what you do, not what you say you’ll do”. – C.G. Jung

With the advent of the social media and reddit forums, talk is cheap. Sitting in the comfort of a chair, at home, many will talk. Few however, will actually do.

Spending our breath on words is wasted effort, and is always better spent on action. The is the only measurable difference between the armchair quarterback, and the actual quarterback.

I can’t hear what you’re saying, because your actions speak so loudly.

Metcon

1: Metcon (Time)

“Water Weight”

3 Rounds:

25 Overhead Squats (75/55)

15 Chest to Bar Pull-ups

25/18 Calorie Row

15 Burpee Box Jumps (24/20)

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CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

12m AMRAP with a a partner

10 Ground to Shoulder with Stone/Sandbag

30 Double Unders

50′ Walking Overhead Lunge w/ Plate

Rest 3 minutes

12m AMRAP with a partner

10 Ground to Overheads w/ Plate

30 Double Unders

50′ Bear Crawl

Rest 3 minutes

12m AMRAP with a partner

10 Burpees

30 Double Unders

20 Jumping, Alternating Lunges

—-

For total rounds, switch every full round with your partner.

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CrossFit East River – WOD

DAILY MINDSET
“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr. Suess

Words from a children’s book, but words that reach far beyond.

It’s easy to get caught up in “life”.
To be so focused on chasing our next goal. Hunting that next accomplishment.

Dr. Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious as they may be, they do not create memories. Only today can.

Metcon

1: Metcon (Time)

“12 Days of CrossFit”

For Time:

1 Thruster (135/95)

2 Hang Power Cleans (135/95)

3 Deadlifts (135/95)

4 Burpees

5 Toes to Bar

6 Box Jumps (24/20)

7 Hand Release Push-ups

8 Reverse Lunges

9 Kettlebell Swings (53/35)

10 AbMat Sit-ups

11 Wallballs (20/14)

12 Calorie Assault Bike

The workout flows in the same order as the song “12 Days of Christmas”:

1 Thruster

2 Hang Power Cleans, 1 Thruster

3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

…..

Follow Pattern Until (12-1)

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CrossFit East River – WOD

DAILY MINDSET
“Think like an immigrant. Act like an artisan.”

To “think like an immigrant”… where nothing is owed to me. Nothing promised. There’s no legacy spot awaiting me, and I’m not owed a job, a title bump, or a promotion. That no matter what or who I was yesterday, I’m brand new here, today. So I better plan to work harder than I ever have before to achieve my goals.

And to act, “like an artisan”. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.

Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone, and we must earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest damn workers in the room.

Weightlifting

1: Metcon (AMRAP – Rounds and Reps)

Death by Front Squats

-3/4 body weight

Metcon

2: Metcon (AMRAP – Rounds and Reps)

10m AMRAP

“Hard Cindy”

5 Strict Pull-ups

10 Clapping Push-ups

15 Air Squats w/ 45lb plate

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CrossFit East River – WOD

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

“Busy work” is our mortal enemy.

“Movement” here refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are seemingly far more urgent in the moment than they are in reality. For at the days end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. “What the hell did I do today?”

This is because “movement” does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive “movement”. It’s swimming forward, versus treading water.

This quote urges us to recognize the difference between the two. Are we are we in motion, or are we in action?

Metcon

1: Metcon (Time)

“Mile High”

For Time:

800 Meter Run or 150 Double Unders

50 Power Snatches (75/55)

800 Meter Run or 150 Double Unders

5 Rope Climbs

800 Meter Run or 150 Double Unders

50 Lateral Barbell Burpees

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CrossFit East River – WOD

DAILY MINDSET
“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”

Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.

Gaining knowledge, in and of itself, is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.

Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.

Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after, is knowledge in action.

Weightlifting

1: Clean and Jerk (5 x 1, perfect technique, full squat + split/jerk )

Metcon

1: Metcon (Time)

“Blitzen”

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/85)

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CrossFit East River – WOD

DAILY MINDSET
“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” – Theodore Vale

Fear can be absolutely paralyzing. It can feel so real, that we would bet our lives on whatever it is, happening.

If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we talked ourselves into failure… before we even began. We convinced ourselves it was impossible, but we didn’t even try.

The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction.

FEAR – False Evidence Appearing Real. The same mind that builds a paralyzing fear can break one down by shifting what we place our thoughts towards. Instead of dwelling on what could go wrong, dwell on why it will go right.

Metcon

1: Metcon (Time)

“Happy Hour”

3 Rounds:

12 Power Cleans (135/95)

12 Chest to Bar Pull-ups

12 Push Jerks (135/95)

12 Toes to Bar

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