WOD

CrossFit East River – WOD

DAILY MINDSET
“The most common lies a man tells are to himself.” – Frederich Nietzsche

Do you ever think, about the way you think?

Hands down, we are our own harshest critic. Most of us would never, ever talk to another human being the way we talk to ourselves. Think about the doubts we’ve had recently, whether it be about ourselves, or other people.

This is not an attempt to say we are bad people for having those thoughts. They come. But the step that must take place in the middle, is awareness. To recognize these “lies” as Nietzsche puts it, so that we can put them into their place.

As we move through our day today, let’s think about the way we think.

Metcon

1: 31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

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CrossFit East River – WOD

DAILY MINDSET
“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”

It’s been said before that external events don’t define us. We 100% believe in that. Going a bit further, we also believe that external events cannot create us.

Winning the CrossFit Games is something incredible. A monumental achievement. We won’t discredit that. But… does it change who are?

It can’t. It’s external. We aren’t a different human being the morning after. What can change us however, is the character we become. The beliefs we choose to hold. The standards we live up to.

A change on the inside reflects on the outside.
Never the other way around.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Blockbuster”

AMRAP 5:

Buy-In: 35/25 Calorie Assault Bike or Row

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 25/18 Calorie Assault Bike or Row

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike or Row

Max Rounds of “The Chief” (175/125)

1 Round of “The Chief”: 3 Power Cleans 6 Push-ups 9 Air Squats

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CrossFit East River – WOD

Weightlifting

1: Deadlift

Deadlift

Heavy Set of 6

Heavy Set of 4

Heavy Set of 2

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Optimus Prime”

AMRAP 7:

Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

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CrossFit East River – WOD

# DAILY MINDSET
**“If we did all the things we are capable of, we would literally, astound ourselves.” –Thomas Edison**

Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.

We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.

Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.

This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.
______________________________

Metcon

1: Metcon (Time)

# “Monkey Business”

4 Rounds:

400 Meter Run

20 Dumbbell Hang Clean and Jerks (50/35)

15 Pull-ups

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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

Picture a giant flywheel. It’s at rest, and we are going to manually start it.

To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.

By the time the flywheel does a single pass, it’s significantly easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever.

We’ve all felt this before. What was a incredible struggle at first, became so natural and easy to continue. We just needed to start.

There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.

Weightlifting

1: Metcon (Weight)

Snatch Complex

Build to Heavy Complex:

1 Power Snatch

1 Overhead Squat

1 Squat Snatch

Metcon

2: Metcon (Time)

“Rocket Power”

For Time:

21 Lateral Barbell Burpees

21 Power Snatches (115/85)

15 Lateral Barbell Burpees

15 Overhead Squats (115/85)

9 Lateral Barbell Burpees

9 Squat Snatches (115/85)

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CrossFit East River – WOD

DAILY MINDSET
“A fall into a ditch can make you wiser.” – Chinese Proverb
A fall into a ditch is a little embarrassing. On a physical level however, pretty easy to recover from. Dust off, and carry on. A fall off a cliff however is… not so nice. Both are mistakes. But one is far more damaging than the other.

Rarely do we step off the cliff first. Before we approach that edge, chances are highly likely that we are going to fall into “ditches” several times along the way, acting as quiet, but real, warning signs. It becomes dangerous when these are ignored.

A cardinal rule of ours is to never waste our failures. These seemingly small mishaps are nature’s way of letting us know where to place our efforts. Where to learn from. But there’s a reason the quote above reads “can” make you wiser. It’s a choice to learn.

Metcon

1: Metcon (Time)

“Assault on DT”

5 Rounds:

200 Meter Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 135/95

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CrossFit East River – WOD

# DAILY MINDSET
**“Challenges are what make life interesting and overcoming them is what makes life meaningful.” — Joshua J. Marine**

Everyone faces adversity. Not everyone responds the same way.

In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset.

In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just “wasn’t meant to be”. They blame the world, they blame the organization for having a bias, they blame the weather. It is a mentality that clings to excuses, versus solutions.

A growth mindset is one of extreme ownership. A world of continual self reflection. If something didn’t go as planned, what can I learn from this? What can I do better next time? The growth mindset welcomes the short-term pain, knowing that this will only make them better tomorrow. Instead of jumping to excuses, the growth mindset creates the solutions.

Change our mindset, and the world around us changes with it.

We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?
______________________________

Metcon

1: Metcon (Time)

“Cool Whip”

3 Rounds:

21/15 Calorie Row

75 Double Unders

Directly Into…

3 Rounds:

20 Dumbbell Snatches (50/35)

12 Lateral Dumbbell Burpees

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CrossFit East River – WOD

# DAILY MINDSET
**“Asking “Is this possible?” is rarely relevant. The real question is, “Is this worth doing?” – Andrew Swilinski**

The logical side of us can be a double-edged sword.
It puts “can I do this” in a higher role of importance than “should I do this.”

Although appearing to be minor details, we can soon see the larger implications. When we default to asking the question of whether or not it’s a possibility, we sell ourselves short, placing the logistics ahead of importance. Placing the “whats” in front of the “whys”.

The old expression is true – “if there’s a will, there’s a way”.

Metcon

1: Metcon (Time)

“Ninja Turtle”

Every 4 Minutes x 5 Rounds:

3 Chest to Bar Pull-ups

6 Toes to Bar

9 Deadlifts (225/155)

12/9 Calorie Assault Bike/Row

* Score is the slowest interval of the 5

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CrossFit East River – WOD

# DAILY MINDSET
**“Work your land” – Tim Storey**

If the farmer focuses on the fruit, and ignores the root, the tree will never grow.

To “work our land” is the fundamental understanding that our actions today are the seeds we are planting for tomorrow. Every seed we plant, whether positive or negative, is a vote for who we become.

And much like the farmer’s field, this is a continuous process. A successful harvest last year doesn’t mean the farmer can ease off the basics next year. Regardless of the accomplishments, accolades, successes… every day we must work our land.
______________________________

Metcon

1: Metcon (Time)

# “Kelly Rowland”

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

*1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)*

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CrossFit East River – WOD

DAILY MINDSET
“I would rather die of passion than boredom.” – Vincent Van Gogh

Certain times will challenge us. Certain times will leave doubts. Certain times will leave us beat up, worn out, exhausted. Sometimes to the point where we question the choices we’ve made. But truly… how awful would life be without them?

Uncertainty is pure gold. It’s what makes us feel alive, and it’s what memories are made of. No one remembers the lazy Sunday at home. They remember their first date. The first time they went on a roller coaster. The first time they walked into a CrossFit gym.

If everything was known, expected and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. With only one of these, let’s welcome it, and make memories we’re proud of. We wouldn’t want it any other way.

Weightlifting

1: Push Press (Find a heavy 3-rep)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Beef Jerky”

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges

7 Push Jerks (115/85)

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