WOD

CrossFit East River – WOD

DAILY MINDSET
“It’s not the stress that kills us. It’s the reaction to it” – Hans Selye

Frame of reference is everything.

The most successful in life are able to frame their thoughts to serve them. If there is a single trait we must master to get to where we want to go, it’s that. Our perspective.

To see an obstacle, as simply part of the way.
To see that pain, is an instructor.
To see that failure, is merely a lesson.

Metcon

1: Metcon (AMRAP – Reps)

“”Toon Squad””

Teams of 3

3 Rounds:

4 Minute Bike Calories / Rower

3 Minute Wallballs (20/14)

2 Minute Burpees

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CrossFit East River – WOD

DAILY MINDSET
“Nothing is ever attempted if all possible objections must first be overcome.” – Samuel Johnson

There will be thousands of things that could go wrong.
Unknowns, naysayers, and thoughts that everything will come crashing down on the first step.

And all of that, is real. Every part.

But the difference lies in in whether or not we believe something will stop us. Even if it might go wrong. We can paralyze ourselves with waiting for perfect, and never begin.

We want to realize that we can take the possibility of failure into reality… before the first step. We’re never going to have all the answers, and we’re never going to be fully ready. But we’re going anyways.

Metcon

1: Metcon (Time)

“Fish Out of Water”

For Time:

2k Row

10 Rounds of “”The Chief”” (155/105)

1 Round of “”The Chief””:

3 Power Cleans

6 Push-ups

9 Air Squats

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CrossFit East River – WOD

DAILY MINDSET
“A hero is one that knows how to hang on for one, minute, longer.” – Norweigan Proverb

Often the difference between those who make it, and those who don’t.

If we want to see it through, we have got to be able to hang on. To push further than before. Success is like a wrestling match, with bouts of incredibly high intensity, and full of twists and turns. But in that… it’s a test of endurance.

The math is there. If we stop… we won’t make it. That part is guaranteed, as life is not a lottery. It’s instead what we make of it.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Big Bird”

AMRAP 18:

20 Dumbbell Snatches (50/35)

20/15 Calorie Assault Bike

20 Dumbbell Box Step-Ups (24″”/20″”)

20 Pull-ups

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CrossFit East River – WOD

DAILY MINDSET
“How wonderful it is that nobody needs to wait a single minute before starting to improve the world.” – Anne Frank

Written by one of the most courageous of girls, who experienced first hand what monstrocity is. A victim to the Holocaust, she had every reason in the world to turn to hate. To turn to blame. To turn away from everything that is humanity. Yet she turned towards, despite.

Be the change we want to see in this world.

Metcon

1: Metcon (Time)

“Dive Bar”

For Time:

800 Meter Run

50 Barbell Thrusters (45/35)

800 Meter Run

50 Burpees

800 Meter Run

50 Barbell Thrusters (45/35)

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CrossFit East River – WOD

DAILY MINDSET
“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton

There is a large difference between understanding what we need to do, and actually doing it.

Most people don’t have an issue knowing what they need to do.
They make goals, lists, priorities, to-dos.
But despite it being buttoned up on paper – the separation lies in execution.

Far too often, it’s the start that we fail at. It’s the first step, the first push, to begin the process. The challenge is hardly ever to align the goals or to make the next list of actionables. It’s to gather the energy to actually go.

There will be a voice in our head, that says – there’s time to do this tomorrow. That there’s other things that are “more urgent” to take care of today. Things are just too tight right now.

The first step will be to silence that voice. And to just start. Because we recognize that whatever the goal is – the search of a new job, chasing a new PR, a significant other… we just need to start. For “an object in motion, tends to stay in motion”.

Metcon

1: Metcon (AMRAP – Reps)

Saved by the Barbell

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

♀ 14-lb. ball, 75-lb. deadlifts and cleans

♂ 20-lb. ball, 115-lb. deadlifts and cleans
,

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CrossFit East River – WOD

DAILY MINDSET
“I don’t like that man. I should get to know him better.” – Abraham Lincoln

Perspective is everything.

In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing “the right thing”. The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives.

A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.

And we talk.
And we strike some common ground.
And we understand.
And things… change. We may not be close friends, but, that animosity we initially felt is no longer there. The brief amount of time we spent talking with them afforded us the chance to better understand their perspective. And why they came across that way.

Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.

Metcon

1: Metcon (Time)

“Three Stooges”

Teams of 3

For Time (30 Minute Cap):

100/70 Calorie Row

100 Box Jump Overs (24/20)

100 Power Snatches (95/65)

10 Rope Climbs (15′)

100 Power Snatches (75/55)

100 Box Jump Overs (24/20)

100/70 Calorie Row

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CrossFit East River – WOD

Weightlifting

1: Metcon (Weight)

Clean Complex

Build to a Heavy:

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Metcon

2: Metcon (Time)

“Squeaky Clean”

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

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CrossFit East River – WOD

DAILY MINDSET
“I can accept failure. Everyone fails at one time. But I can’t accept not trying.” – Michael Jordan
Michael Jordan is re-known for his incredible work effort.
In this quote he speaks to the dedication to the process.

And no matter what our goals is, whether it be in the gym, at work, or at home, this central theme rings true. Our commitment to putting our all towards something, to give truly the best chance to ourselves, is everything. If we fail – if Michael Jordan doesn’t win the championship – we’ll accept that.

But what we can’t accept, is never trying.
No one on their death bed ever said they regret trying.
Far too often, they have to say the opposite.

Metcon

1: Metcon (Time)

“Halftime”

30-20-10:

Dumbell Power Snatch (50/35)

Wallballs (20/14)

Directly Into…

10-20-30:

Burpees

Calorie Row

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CrossFit East River – WOD

DAILY MINDSET
“Patience is not the virtue. Discipline is.”

Discipline is not reserved for the military for martial artists. Whereas patience is our anchor for holding steady through the storm, it is our discipline that pushes us forward.
Discipline to our commitments, regardless of how seemingly large or small.
Discipline to our values, from our best to worst moments.
Discipline to the details, when there’s every excuse in the world to “let it slide”.

Patience is a subset of a deeper practice. That of discipline.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Cement Truck”

Every 5 Minutes x 5 Rounds:

400 Meter Run

12/9 Calorie Assault Bike / Rower

15 Toes to Bar

Post fully completed rounds to comments.

For reps in partially complete rounds 12/9+15.

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CrossFit East River – WOD

DAILY MINDSET
“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee

Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told, he would never be able to walk again.

In that moment, he had a choice. To believe that his life was limited, to which a self-fulfilling prophecy would have followed. Or, he could choose to believe that there truly are no limits – only the ones we impose on ourselves.

Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome.

Bruce made his choice. When we reach our next challenge, what will be ours? Will we see it as our limit, or as the plateau that it truly is?

Weightlifting

1: Thruster (Build to Heavy 10-Rep)

Metcon

2: Metcon (Time)

“Sucker Punch”

21-18-15-12-9:

Kettlebell Swing (53/35)

Thrusters (75/55)

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