January 25, 2020
CrossFit East River – WOD
Metcon
1: Metcon (Weight)
“Ab-sured”
On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Row / Assault Bike
6 Barbell Strict Presses
Build in Strict Press Weight
Uncategorized
January 24, 2020
CrossFit East River – WOD
DAILY MINDSET
Science has measured humans to have 20,000 genes.
Some onions have 40,000.
The idea of better or worse “gene pools” is a myth. Genes are responsible for our skin and hair color at birth, but not at all towards our potential in life.
Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.
The great thing about Epigenetics is that we’re all born with it.
We just need to get after it.
Metcon
1: Metcon (Time)
“Crash Test”
For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees
January 23, 2020
CrossFit East River – SweatRiver
Metcon (No Measure)
In 10min work up to heavy 2rm Turkish Get-up
24m EMOM: in groups of 3
Min 1: a 5 Bench + Max Knee Tucks (sit on bench)
Min 2: b 10 DB Alt. Snatches + Max D.U.
Min 3: c 15 Barbell Curl + Max Push-ups
Min 3: d Rest / Spot
Bench: 50%-75% of Body Weight
DB: 50/35
January 22, 2020
CrossFit East River – WOD
DAILY MINDSET
“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps
Outnumbered by multiples, General Puller drove his Marines that day to victory. It was for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.
That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first to tell ourselves that next task or goal is not possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.
Like the Marines that day, sometimes we just need to get out of our own head, and do what we do best. Work. Even when we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything. Even when every damn reason tells us we can’t… let’s go win. That’s what we do.
Metcon
1: Metcon (Time)
“Opening Day”
21-15-9:
Wallballs (20/14)
Pull-up
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
January 21, 2020
CrossFit East River – WOD
DAILY MINDSET
Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.
Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.
Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!”
Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”
As we grow, give ourselves permission to create junk. To be able to laugh off mistakes, and get better through the lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement can become our worst enemy. Judge less, and practice more. That’s the secret sauce.
Weightlifting
1: 3 position snatch , top-down (Go for perfect technique! )
(1rep = snatch @ power, hang, then floor)
Metcon
2: Metcon (Time)
3 Rounds for time:
50′ Overhead Walking Lunge w/ Med Ball 20/14
25 Wall Balls 20/14
50′ Bear Crawl
25 KB Swings 53/35
12 minute time cap.
January 20, 2020
CrossFit East River – WOD
DAILY MINDSET
“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” -Confucius
Imagine it’s the final days of 2020. We’re sitting at a desk together, with a pen and paper, answering these three questions:
What were my three biggest accomplishments in 2020?
Where did I set a goal, but miss my target? What happened?
What are the major areas of growth for 2021?
Weightlifting
1: Back Squat (Find a Heavy Triple )
Metcon
2: Metcon (Time)
“Dumbledore”
For Time:
50/35 Calorie Row/Assault Bike
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
30 Single Dumbbell Goblet Squats (50/35)
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50/35 Calorie Row/Assault Bike
January 18, 2020
CrossFit East River – WOD
DAILY MINDSET
“The privilege of a lifetime, is being who you are.” Joseph Campbell
Beneath the surface, this quote brings two connected, but different thoughts:
One – to look inward, and not outward. Are our actions defining who we want to be, or what other people want us to be?
Two – that we have the chance to forge, to build, brick by brick, the person we want to be. Today, we aren’t quite there yet. But, if we can define who we want to be, and follow it up, day after day, pounding the stone until our hands bleed… we’ll have “the privilege of a lifetime”.
Metcon
1: Metcon (AMRAP – Rounds and Reps)
“Lethal Weapon”
AMRAP 20:
1 Round of “The Chief”
200 Meter Run / 15/12 Cals Bike
2 Rounds of “The Chief”
200 Meter Run / 15/12 Cals Bike
3 Rounds of “The Chief”
200 Meter Run / 15/12 Cals Bike
…
Continue to Add 1 Round Until Cap
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
January 17, 2020
CrossFit East River – WOD
DAILY MINDSET
“If you know you opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb
To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.
As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.
We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.
Metcon
1: Metcon (Time)
“Blue Steel”
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Assault Bike/Row/400m Run
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
50/35 Calorie Assault Bike/Row/400m Run
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)
January 15, 2020
CrossFit East River – WOD
DAILY MINDSET
“The future belongs to those who prepare for it today.” – Malcolm X
There’s something intoxicating about planning for the future. It’s the dream-world.
Yet when it comes time to cross the bridge from planning to execution, many lose their way. And nothing materializes.
View preparation as two parts, equally theoretical and tangible action.
Without the thought behind, it’s wasted energy in multiple directions.
And without action to follow thought, it’s nothing but a pipe dream.
There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. Are we going to react to tomorrow, or are we going to respond to today?
Weightlifting
1: Metcon (Weight)
Pausing Front Squat Complex
Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat
Metcon
2: Metcon (AMRAP – Rounds and Reps)
“Four Loko”
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)
January 14, 2020
CrossFit East River – WOD
DAILY MINDSET
“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich
Choice is one of the most powerful things we have as human beings.
But hiding in that power, is also one of the most destructive forces imaginable.
Ironically enough, the missing link to accomplishing that “thing”, is choice… specifically, the lack of it.
A different thought process from the quote above, is to stop trying to do everything.
To be able to stand in a room with a thousand doors, and be able to close 999 of them.
Are we trying to do too much? Sometimes less truly can be more.
Metcon
1: Metcon (Time)
“Part Time”
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups
Directly Into…
3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
21/15 Calorie Assault Bike / Row
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