WOD

CrossFit East River – WOD

DAILY MINDSET
“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter

Whether we believe in talent or not irrelevant.
Everyone, however, should believe in hard work.

When we were born, we looked just like the next baby. We didn’t have any skills, any separating “talents”. Nothing. We learned everything, from scratch.

Yet, there is a time in our lives that we think we can’t learn anymore. That we can’t adapt. That we’re too old to learn new tricks.

In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability.

The difficult pill to swallow is that when we chalk it up to not having the “talent”, it’s really an excuse. An excuse that we don’t want to put in the hard work.

When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“BFF”

Teams of 2

AMRAP 20:

50 Wallballs (20/14)

40 Kettlebell Swings (53/35)

30/24 Calorie Row

20 Ground to Shoulders

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CrossFit East River – WOD

DAILY MINDSET
“When you complain, nobody wants to help you.” – Steven Hawking

Complaining is a contagious disease. And the worst part about it – it feels valid. Especially in that precise moment, it always feels justified.

It’s not going to be the small instance today or next week that will make the difference. This disease does not kill overnight. It’s the culmination that will… a death of a thousand cuts. Invisibly day-by-day taking the life and opportunity away from not only us, but those around us.

Complaining doesn’t happen by accident. It’s a conscious choice, every time, which means we can consciously choose to control it.

Never whine, never complain, never make excuses.

Weightlifting

1: Shoulder Press (Build to a 1RM)

Metcon

2: Metcon (Time)

5 Rounds:

27 AB Mat Situps

18 Jumping, alternating, lunges

9 Push Presses (95/65)

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CrossFit East River – WOD

DAILY MINDSET
“Action is the fundamental key to all success.” – Picasso

There is no substitute for action. This is not breaking news.

Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.

A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.

Knowing is not half the battle.
It’s not even a quarter.
It’s the first 10%, if that.
Action is 90%.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Ecod”

3 x AMRAP 4:

15 Burpee Box Jump Overs (24/20)

21 Power Cleans

27/21 Calorie Row

Rest 4 Minutes

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65

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CrossFit East River – WOD

Weightlifting

1: Snatch (Heavy Single)

Metcon

2: Metcon (Time)

“Snake Bite”

21-15-9:

Squat Snatch (95/65)

Chest to Bar Pull-Ups

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CrossFit East River – WOD

DAILY MINDSET
“You’re remembered for the rules you break.” – General MacArthur

There’s something oddly intoxicating about fitting into a group. By falling in to cultural norms. It’s truly in our DNA – to connect with others through similarities.

That is an amazing thing. But at the same time, it can be a dangerous one. We can take the limits of our surroundings, for the limits of our own. This can often happen without even a conscious realization.

These “unspoken rules” that society lives by can hold us back. The “unspoken beliefs” that we should live life a certain way. With genuine respect, we sit humbly at the feet of anyone we can learn from. Yet, we must keep our minds open to possibilities outside of the confines of our norm. Some rules are just meant to be broken.

Metcon

1: Metcon (Time)

With a partner for time, alternate work however:

50 Power Cleans 135/95

50 Deadlifts 225/155

Run 1 mile

60 Kettlebell Thrusters 35×2 / 26×2

60 HR Pushups

Run 1 mile

70 Air Squats

70 Burpees over the bar

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CrossFit East River – WOD

DAILY MINDSET
“Problems are simply opportunities in work clothes”

In Chinese, “crisis” is written with two symbols. In the English language, these translate to “Danger”, and “Opportunity”. These two words summarize our emotional connection to adversity very well.

Problems feel “dangerous”, because we’d rather be comfortable, cozy, and safe. It’s a human condition… we don’t like change. But problems are also full of “opportunity”, as the uncomfortable hot mess of adversity is the greatest catalyst to our growth.

Our greatest opportunities in life will also be our most trying. And if we can reframe those “problems” to being the enablers of growth… we can go wherever we want to go. We just need to suit up and get to work.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Gut Feeling”

AMRAP 16:

12 Hang Power Cleans (135/95)

21 Lateral Barbell Burpees

12 Push Jerks (135/95)

21 Toes to Bar

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CrossFit East River – WOD

DAILY MINDSET
“Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk” – Doug Larsen

When we hear the phrase “communication skills”, we’re often thinking about the ability to express themselves. To that, maybe we should call that exactly that – “expression skills”.

Although expression skills is part of communication, it’s one half at best. Great communicators are far better listeners, than speakers.

“Empathy” is the focus in great communication. Understanding where the other is coming from by placing ourselves in their shoes, genuinely. Free of judgement, and fully present to connect.

The paradigm shift is this: instead of eagerly awaiting your turn to speak, eagerly await your turn to listen.

Metcon

1: Metcon (Time)

“Workaholic”

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters (95/65)

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CrossFit East River – WOD

DAILY MINDSET
“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.” – Albert Einstein

If our world is full of joy, that’s our own construction.
If our world is full of desperation, that’s our own construction.
Whatever our world is, is a process of our current thinking.

To change our world, as Albert Einstein writes, we must change our thinking. Change our core beliefs. Our identity.

If we happen to realize that our thinking has put us into downward spirals at times, this is an enormous victory. Because just as our thinking has manifested problems we may have today, we now realize it can now manifest the solutions.

Weightlifting

1: Shoulder Press (5×8 @ a moderate to heavy weight )

Metcon

2: Metcon (Time)

4 Rounds for time:

15 HR Push-Ups

15 V-ups from a hollow body

15 Burpees to a 45lb plate

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CrossFit East River – WOD

DAILY MINDSET
“Ductus Exemplo”

The above quote is Latin, translating to “Leadership by Example”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership.

One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asks for him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days.

Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar.

Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago, I was still eating sugar”.

Weightlifting

1: Metcon (Weight)

Snatch Complex

Build to a Heavy Complex:

1 Hang Snatch (Squat)

2 Power Snatches

3 Overhead Squats

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Bartender”

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85

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CrossFit East River – WOD

DAILY MINDSET
“People are not lazy. They simply have goals that do not inspire them.” – Tony Robbins

Something we can all agree on – anything in life worth achieving, is going to be very, very hard. There’s no two ways about it. So we make goals.

But goals sometimes default to the “whats” in life. A “what” can be a certain amount of pounds on the barbell or an amount of pull-ups. Those are goals, but they are not “reasons”.

Reasons are what gets us out of bed in the morning. What we think about in the shower. What we see in the mirror when we look into it. Goals don’t move us forward – reasons do. Goals can be the waypoints or checkpoints along the way, but our reasons are the true North Star.

What are your goals? Can we refine them? Can we tie them to our reasons?

Weightlifting

1: Squat Clean and Jerk (Establish a 5RM)

Metcon

2: Metcon (Time)

3 Rounds for time:

20 Wall Balls 20/14

15 K2E

100′ Bear Crawl (back and forth)

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