WOD

CrossFit East River – WOD

DAILY MINDSET
“The only difference between feedback and criticism, is how you hear it.” – Tim Grover

We are defensive creatures. It’s in our nature for self-preservation.

We’ve all related to a time where we felt threatened by feedback. Where we felt like we were being attacked. Much like the primal man, self-preservation kicks in. But outside of that uncomfortable moment, we recognize that feedback is the best thing for us. It’s the secret sauce to improvement. So how can we train our minds to receive it as so?

Remind ourselves, whenever we have the luxury to receive feedback (because it is), there is no downside. There literally isn’t. Even if the feedback or advice is something we can’t use at all, or it doesn’t fit our goals, we still gained insight from another’s point of view or angle.

Whenever feedback comes our way, it’s a gift. If we can remind ourselves of this as the feedback comes, we’ll never hear “criticism” again.

Metcon

1: Metcon (Time)

“Air Conditioning”

On the 5:00 x 4 Rounds:

30 Kettlebell Swings 53/35

40 Air Squats

20/15 Calorie Row

-Post slowest round to WODIFY

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CrossFit East River – WOD

DAILY MINDSET
“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.” – Charles Darwin

There’s a reason why we are still here on Earth. We adapted.

Yet the very thing that pushed us to where we are today, we find ourselves avoiding. We avoid, as human beings, challenge. We would much rarther be comfortable, cozy, and safe. Now we aren’t going to let loose predators to chase us around, but if we truly want to find that next best version of ourselves… we know we need to get uncomfortable.

When we find ourselves struggling today, take a step back. Realize for just a moment, in the uncomfortable mess that we are in, that this is us… getting better. If we can re-wire ourselves to embrace those sweaty, painful, often embarrassing moments… we can go wherever we want to go.

1: Metcon (AMRAP – Reps)

“Bar Crawl”

Teams of 3

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Front Squats (135/95)

50 Front Squats (155/105)

Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

Max Deadlifts (275/185)

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CrossFit East River – WOD

DAILY MINDSET
“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Pain gets a bad rap.
Not in our world.

If we can frame pain for what it is, action for the betterment of ourselves, we redefine what this feeling means to us. As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain.

We recognize to do anything great, it’s going to be uncomfortable. Our body is going to resist it – change is hard. Change all too often has plenty of pain involved.

What pain is not however, is suffering. Pain is a feeling, where suffering is a state of mind. Those that can endure pain and value it for the heights it pushes us towards, will reap the benefits. If we fall into the trap however of emotionally despising it, we’ll naturally avoid it. And it’s the daily reaction to this pain that compounds to dramatically different results over time.

Pain is mandatory, suffering is optional.

Metcon

1: Metcon (Time)

For Time:

60 DB Snatches, Alternating 50/35

120 Double Unders

2k Row

120 Double Unders

60 DB Hang Power Clean + Push Jerk, Alternating every 5 reps

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CrossFit East River – WOD

# DAILY MINDSET
**“Everything thinks of changing the world, but no one thinks of changing themselves.” – Leo Tolstoy**

One of the most challenging things we can face is ourselves. To truly turn inward. It’s uncomfortable, awkward, and we fight against it. It takes incredible guts.

It’s just far easier to blame the external world for who, or where we are. It’s the excuse. The easy way out.
It’s a white-flag surrender to the thought of, “I don’t have control over my life”. But deep down inside, we know, that’s not true. And if we can see it as that big of a threat… we can see how important it is to see the opposite.

If can turn within, this is where something far more powerful can happen. As Mahatma Gandhi quoted, “You must be the change you want to see in the world.”

Metcon

1: Metcon (Time)

“Master Splinter”

3 Rounds:

15 HSPU

12 Burpee Box Jumps (24/20)

15 Thrusters (95/65)

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CrossFit East River – WOD

# DAILY MINDSET
**“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover**

Pretty good is decent.
Pretty good is average.
Pretty good checks the box.
Pretty good… is the enemy of excellent.

How we do anything is how we do everything. And there is nothing in life worth doing half-assed. Although we recognize the truth behind that statement, every single one of us can improve on this. To refine this habit – to truly blast through “good enough”.

What actions this week have been “pretty good”? When these opportunities come around next week, what will we do differently?

Metcon

Thumb War (5 Rounds for reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Hang Power Snatch (75/55)

1 Minute Bike/Row Calories

1 Minute Rest

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

“Tummy Time”

15-12-9-12-15

Toes to bar

Deadlift

Laterally barbell burpees

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CrossFit East River – WOD

# DAILY MINDSET #

“The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom.”
–Rudolph W. Giuliani. December 31, 2001

18 years ago, we underwent a tragic loss.
18 years ago, we became stronger than it ever before.

We recognize that adversity breeds strength. And through adverse times, we can find good, if we only look for it. This is an incredibly hard thought process to apply here, with good reason.
It’s highly personal.
It feels borderline wrong.
It’s painful to even consider.

But one thing rings true.
If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, for exactly that.

To cherish what we have. Not just by saying “thanks”, or even “I love you”. By going the extra mile. By helping the ailing friend in need – or better – the stranger in need. To genuinely care for the human being to the left and right of you, regardless of gender, ethnicity, and religion.
Although a seemingly small act in and of itself, this is indeed movement towards preventing such a monstrous act from ever happening again. It is playing our part.

We’ll never forget the pain we felt that day.
But what is more important than remembering the pain, is what we do going forward.

In the words of John F. Kennedy:
“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”

Metcon

Always Remembered (Time)

Teams of 2:

Buy-In: 2,001 Meter Row

4 rounds:

9 Rope Climbs

11 Bear Complexes (135/95)

Cash-Out: 2,977 Meter Row
Teams can split the work as they see fit.

* The 2001 meter row represents the year

* The 4 rounds represents the four planes

* The 9 Rope Climbs represents the month

* The 11 Bear Complexes represent the day

* The 2977 meter row represents the lives lost

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CrossFit East River – WOD

DAILY MINDSET
“Success is not owned. It’s leased. And rent is due every day.” – J.J. Watt

Having a “chip on your shoulder” is an known as an edge. As if the athlete has more to prove given his or her circumstances than the next one. But as soon as success is reached, that edge… it disappears.

We don’t own success. We have to work for it every day. If we cross a thousand finish lines, let’s establish thousand more. Not for any other reason than the unstoppable fiery purpose behind… To find the next best version of ourselves.

Rent’s due.

Metcon

1: Metcon (Time)

“Road Trip”

5 Rounds:

15 Kettlebell Swing (70/53)

400 Meter Run

40 Double Unders

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CrossFit East River – WOD

DAILY MINDSET
“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt

We are problem-solving-machines. Once we get the started, it’s like we kick into gear. Sometimes, it even surprises us how naturally and seamlessly we work through the issue. Turned out we just need to transition that energy from the “wishing” phase, and into the “action” phase.

Ever have a hard time starting to clean the house? The “trick” everyone knows, is to just start. We could stress over it all morning, where we can actually feel the energy being sapped from us, despite the lack of anything being done. Or, we can take that energy and just start.. And as we do, we snap into motion and things start flowing.

Wishing, hoping, wanting… they do nothing. Planning, action, and the demanding of ourselves to create the “how” makes change.

Let’s reinforce it in our minds – we weren’t made to “wish”. We were made to act.

Weightlifting

1: Overhead Squat (Build to Heavy Single)

Metcon

2: Metcon (Time)

“Hot Mess”

2 Rounds:

25 Overhead Squats (115/85)

35/25 Calorie Assault Bike / Row

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CrossFit East River – WOD

DAILY MINDSET
“I would rather die on my feet, than live on my knees.” – Emiliana Zipada

What if we never reach the finish line?
What if, as sobering as the thought may be, we never reach our dreams?

Would it change who you are today?
Would we look back at our goals, and shoot lower? Change our dreams? To something, easier?

Even if we somehow knew how it would all pan out… we wouldn’t change a thing. Life isn’t about tip-toeing through with safety and assurance. It’s about chasing after what you believe in. The process builds the character – not the achievement.

We choose to live on our feet.

Metcon

1: Metcon (Time)

“Dead & Company”

For Time:

Buy-In: 1 Mile Run

21-15-9:

Deadlifts (225/155)

Box Jump Overs (24/20)

Toes to Bar

Cash-Out: 1 Mile Run

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