WOD

CrossFit East River – WOD

DAILY MINDSET
“As for me, all I know is that I know nothing.” – Socrates

A core belief of ours is to “always be a student”. Regardless of age, experience, accomplishments… there is always so much to learn. And if we retain this mindset, it allows us to keep our eyes open for the next improvement.

Let’s draw two themes from this: One is that everyone is a teacher. We can learn from every interaction, if only we look for it. Two, that we should challenge our assumptions. When we believe we have things figured out, have we truly seen it from all angles? It’s ever easy to become a “victim of the landscape”, falling complacent simply because we’ve done something so many times before. It’s working perhaps, but, could it be better?

Always open-minded, eager to learn. Always a student.

Metcon

1: Metcon (Time)

“Heartburn”

For Time:

1 Mile Run

10 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees

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CrossFit East River – WOD

DAILY MINDSET
“No one was ever wise by chance.” – Seneca

Take two individuals, on a hike in the woods.

The first trips over a root, and after the stun, kicks the root in frustration and storms away.

The second trips over the same root, but has a different response. They pick themselves up, dust off, and refresh themselves on the importance to scan the path ahead. And he moves forward now paying closer attention, knowing it could have been far worse.

One took the effort to learn from it, one did not.
Wisdom isn’t by chance, but by choice.

Weightlifting

1: Metcon (Weight)

3-Position Power Snatch

Build to a Heavy Complex

(power, hang, floor)

Metcon

2: Metcon (Time)

“Hop Scotch”

5 Rounds:

10 Power Snatches (95/65)

10 Box Jump Overs (24/20)

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CrossFit East River – WOD

DAILY MINDSET
“Never confuse movement, with action.” – Ernest Hemingway

We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.

We don’t want to just “move” through life, just like how we don’t want to “exercise”. We train. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going.

Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?

Weightlifting

1: Push Press (3RM)

Metcon

2: Metcon (Time)

“Trail Blazer”

3 Rounds:

800 Meter Run

80 Double Unders

21 Push Presses (95/65)

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CrossFit East River – WOD

DAILY MINDSET
“When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” – Simon Sinek

Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.

Weightlifting

1: Metcon (Weight)

Build to Heavy Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

Metcon

2: Metcon (Time)

“Nowhere Fast”

For Time:

50 Power Cleans (135/95)

On the Minute: 5 Toes to Bar

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CrossFit East River – WOD

DAILY MINDSET
“Reasons > Goals”

Let’s imagine Jane is overweight, and is set on a new goal. To lose 30 pounds this year. Despite being a good, measurable, does it really mean anything to her? Does it get her out of bed in the morning? We can all agree, there’s something missing. As good as a goal is, in order for it to truly do anything for us, there must be a specific, defined, and real reason behind it.

Let’s now imagine Jane wants to lose 30 pounds, but, not for herself. It’s for her two teenage daughters. Jane’s entire family has historically battled with obesity. One might say “it’s hereditary”… and that Jane and her kids are destined to be that way.

Except, Jane has decided to have none of that bullshit. By losing the weight, she’s going to prove to her daughters that they can be whoever they want to be as long as they put in the work. Given her family’s poor track record with health, no relative of hers has lived past 85. Jane plans to lead the way in changing that, and wants to see her daughters, and her daughters’ daughters, grow to be fit and healthy.

Goals don’t get us out of bed in the morning. Reasons do. What’s yours?

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Hot Sauce”

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)

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CrossFit East River – WOD

DAILY MINDSET
“When you have one foot in the past, and one in the future, you piss on the present.” – Dan Harris

It’s fun to think about the future, and it’s easy to dwell on the past. What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.

Nothing is insignificant. From the most subtle acts at home between family members, to the minor conversation at work. We never know when it’s our last moment.

It’s less of a morbid thought, and more of a recognition of how fast our lives can be. When everything becomes significant, nothing is more important than right now.

2: Metcon (Time)

“WeWork”

Teams of 3: 4 Rounds For Time (30 Minute Time Cap):

1,000m row

60-50-40-30:

Deadlifts

Front Squats

Push Jerks

*Split the row & barbell work each round.

Barbell Weights: Males: 115-135 -155-175 Females: 85-95-105-115

Metcon

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CrossFit East River – WOD

DAILY MINDSET
“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

Weightlifting

1: Power Snatch (5RM)

Metcon

2: Metcon (Time)

“Scarface”

6 Rounds: 8 Power Snatches (115/85) 8 Bar-Facing Burpees

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

“Meter Maid”

For Time:

200 Meter Run

27 Wallballs (20/14)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14)

9 Box Jumps (24/20)

200 Meter Run

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CrossFit East River – WOD

Metcon

1: 2k Row (Time)

Max Effort 2k Row

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CrossFit East River – WOD

Weightlifting

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Tailspin”

AMRAP 14:

15 Thrusters (95/65)

30 Double Under

15 Chest to Bar Pull-ups

30 Double Unders

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