Beast River Fitness – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Jackpot”

AMRAP 30:

1,000 Meter Row

50 AbMat Sit-ups

30 Russian Kettlebell Swings (53/35)

20 Wall Balls 20/14

Rest 2 minutes between each round.

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Beast River Fitness – WOD

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

There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward.

But… do we really?

Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.

Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.

Skill

1: Handstand Push-ups (Kipping / Strict / Deficit )

Metcon

2: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

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Beast River Fitness – WOD

DAILY MINDSET
“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world.

Are we focused on what might go wrong?
Or are we focused on what will make it go right?

Metcon

1: Metcon (Weight)

“Airborne”

AHAP 30:

6 Rounds:

45 Double Unders

30 Air Squats

15/12 Calorie Row

Then.

Time Remaining:

Build to Heavy 3-Rep Front Squat

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Beast River Fitness – WOD

DAILY MINDSET
“What you resist, persists.””

What would you think about if I told you to not think of a pink giraffe?

The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Instead of focusing on what not to do, let’s focus on what to do..

Let’s turn “don’t slow down” on that last 400m run into “I can hold this pace”. Transition “don’t eat those cookies”, “let’s go snack on some celery”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.

Strength

1: Metcon (No Measure)

Snatch Technique EMOM for 10 min

1 Hang High Pull

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Use a PVC pipe, barbell, or LIGHT weight.

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“What’s Up?”

AMRAP 9:

3 Squat Snatches (95/65)

3 Toes to Bar

6 Squat Snatches (95/65)

6 Toes to Bar

9 Squat Snatches (95/65)

9 Toes to Bar

…

Add 3 Reps Per Round

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Beast River Fitness – WOD

DAILY MINDSET
“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela

Nelson Mandela was sentenced to 27 years in prison.
He had no bed.
He was routinely put in solitary confinement, with no end in sight.
He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.

What he went through is something no human being should ever have to endure.

Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.

When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”

Strength

1: Metcon (Weight)

Every 90 seconds for 12 minutes:

Hang Squat Clean + Front Squat + Push Jerk

-Post lightest weight used to WODIFY

Metcon

2: Metcon (Time)

For time:

20 Power Cleans 95/65

20 Wall Balls 20/14

15 Power Cleans

15 Wall Balls

10 Power Cleans

10 Wall Balls

5 Power Cleans

5 Wall Balls

10m time cap

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Beast River Fitness – WOD

DAILY MINDSET
“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

As we start our day, let’s think about these three.

Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.

Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

Metcon

1: Metcon (Time)

“Snake Eyes”

10 Rounds For Time [30 Minute Cap]:

10 Dumbbell Renegade Rows (35s/20’s)

30 Double Unders

500 Meter Row / 800m Bike / 400m Run

Rx+ 50s/35s

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Beast River Fitness – WOD

DAILY MINDSET
“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

Metcon

1: Metcon (Distance)

“Closing Time”

On the 2:00 x 12 Rounds:

5 C2B Pullups

5 Power Snatches (115/85)

Max Meter Row With Time Remaining

No Rest Between Rounds

Score Is Total Meters

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Beast River Fitness – WOD

DAILY MINDSET
“You make a living with what you get. You make a life with what you give.” – Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous?

If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.

Strength

1: Metcon (Weight)

Every 2 minutes for 12 minutes:

3 Back Squats

Score lightest weight used for all 6 sets.

Metcon

2: Metcon (Time)

15-12-9-6-3

Kettlebell Swings (53/35)

Pull-ups

Thrusters (75/55)

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Beast River Fitness – WOD

DAILY MINDSET
“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short.
There’s no time to bunt.
Let’s swing for the fences.

Strength

1: Hang Power Clean (3 reps E2M for 10 minutes. Score lightest.)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

12m AMRAP

5 Strict Pullups

10 Deficit HR Pushups (hands on 25lb plates)

15 Goblet Squats (53/35)

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Beast River Fitness – WOD

DAILY MINDSET
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

Thursday Recovery “WOD”

4 x 10 minute cycles:

Each Cycle:

AMRAP 6

10 Front Rack Lunges

10 Strict Presses

10 Bent Over Rows

At 6:00, 16:00, 26:00, 36:00

-Cardio

-Rest remainder of 10 minutes

Cardio options

200/400 Meter Run

300/500 Meter Row

500/1,000 Meter Bike

Choose barbell weight 15/35/45/+ depending on the intensity of the day’s workout you’re looking for.

Similarly choose your cardio distance depending on the intensity of the day’s workout you’re looking for.

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