Today's WOD

Beast River Fitness – WOD

MEET AT GYM FOR OUTDOOR WODS!

EQUIPMENT REQUIRED:
IDEAL: 2x DB/KBs, or just two odd heavy objects, or just even one 🙂

MINDSET
“You’re not your job. You’re not how much money you have in the bank. You’re not the car you drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)

The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.

If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… how would one describe us?

Let character be what defines us. Let it be our loudest statement.

Metcon

1: Metcon (Time)

For Time:

50 Shuttle Runs (10 Meters)

200 Meter Farmers Carry (50’s/35’s)

5 Minute Front Plank

200 Meter Farmers Carry (50’s/35’s)

50 Shuttle Runs (10 Meters)
Bring an odd object! Can use 1 KB or DB, alternate hands for the carries. Ideally this is done with 2x DB/KBs.

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Beast River Fitness – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

4 Strict Pull-ups

8 Double Dumbbell Step Back Lunges (50’s/35’s)

12 Push-ups

16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:

4 Strict Pull-ups

8 Single Dumbbell Step Back Lunges (50/35)

12 Push-ups

16 AbMat Sit-ups

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CrossFit East River – WOD

Black Lives Matter.

We want our community to be the change we wish to see in the world, and it starts with each of us individually. We have been reading, listening, having conversations, participating and donating. This is not a social media campaign or a one-and-done post for us. We can all do better than that.

Please join us in raising funds for the NAACP Legal Defense Fund. The LDF was founded in 1940 by Thurgood Marshall, who would go on to become the first African-American Supreme Court Justice.

We’ve chosen to support the LDF because the fund has a 75+ year history of getting results fighting for racial justice in America. The fund is currently at the forefront of policing reform, protecting protestors and demanding accountability for the killing of George Floyd.

We’ll be hosting a workout, both virtual and outdoors, this Saturday at 10 a.m. to support the fundraiser.

Meet up outside CrossFit East River at 10 a.m. for the workout. We’ll move to the workout location at 10:10. Please wear a mask and bring water. A single weighted item (DB/KB/backpack) is suggested but not required for the workout. The gym will not be open to leave any personal items.

We hope you’ll be able to support the NAACP LDF and join us for the workout.

Note:
We know some athletes have already done this WOD last week. Please focus on the why we’re coming together as a community to do this workout.

Warm-up

1: Metcon (No Measure)

Cash In:

-Do your own research. Read anti-racist articles and educate yourself. Black Power Cleans recommends the following Instagram pages: @Rachel.Cargle, @ckyourprivilege, @nowhitesaviors, and @decolonizing_fitness

Metcon

2: Metcon (Time)

“Big Floyd”

For Time:

800 meter Run

25 Odd Object Deadlifts

25 Burpees

800 meter Run

25 Odd Object Squat Cleans

25 Burpees

800 meter Run

25 Odd Object Push Presses

25 Burpees

800 meter Run

25 Odd Object Clusters

25 Burpees

800 meter Run
Your odd object should be heavy but not so heavy you can’t push press it for 5-7 unbroken reps.

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last 800 meter Run is completed

Black Power Cleans originally posted the workout with a non-fitness related cash in/out.

Cool Down

3: Metcon (No Measure)

Cash Out:

-Donate, sign petitions, and spread awareness.

-Consider donating to the NAACP LDF, link below, or other worthy charities.

https://www.facebook.com/CrossfitEastRiver/posts/2202911306521931

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For Immediate Release

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CrossFit East River – WOD

MINDSET
“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis

We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.

When a stonecutter addresses his next task, splitting a giant stone in two, he starts hammering away. One blow at a time, he lines up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.

Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.

True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.

Warm-up

1: Metcon (No Measure)

200 Meter Run

2 Rounds:

30 Seconds Inchworm to Push-ups

30 Seconds Active Spidermans

30 Seconds Russian Baby Makers

200 Meter Run

2 Rounds:

30 Seconds Pausing Air Squats (3 Seconds in Bottom)

30 Seconds Dead Hang From Pull-up Bar

30 Seconds Front Plank to Push-up Plank

200 Meter Run

2 Rounds:

3 Strict Pull-ups

6 Push-ups

9 Air Squats
https://youtu.be/Et0WRT6Q3sA

https://youtu.be/tGxCop_0yRQ

https://youtu.be/bhsZ7SURH34

https://www.youtube.com/watch?v=P7E2_-yUMOI

Metcon

2: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Rx+ (Full Murph, with vest, partitioning allowed.)

Option C: (reduced reps, suggestion:)

Run 800 Meters

50 Pull-ups

100 Push-ups

150 Air Squats

Run 800 Meters

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CrossFit East River – WOD

Metcon (No Measure)

Checkout the PDF here for a partial look at this week’s programming.
https://crossfiteastriver.com/wp-content/uploads/2020/05/Programming-18MAY20.pdf

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CrossFit East River – WOD

Metcon (No Measure)

Checkout the PDF here for a partial look at this week’s programming.

https://crossfiteastriver.com/wp-content/uploads/2020/04/Programming-27APR20.pdf

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CrossFit East River – WOD

MINDSET
“The single biggest problem in communication is the illusion that it has already taken place.” – George Bernard Shaw

Have you ever believed that someone fully understood what you said, but it turned out they were far off base? Sometimes it turns out to be funny, but sometimes… it’s not. And emotions flare.

Let’s say we used all the right words, said in all of the right tonalities. Or, so we think at the time. Because where perception is reality, misunderstandings will take place. It’s a human condition. When the mother asks her son, “is your room clean”, we can imagine two very different interpretations.

Is the child wrong? Is the mother wrong? We can agree, neither. Both are perceptions. So how can we get better at this? It’s less about trying to master it, and more, about being understanding of it. Where both mother and son believed to be in the right, there’s no one to blame. Keep cool, recognize the situation for what it truly is, and simply communicate further.

Warm-up

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Metcon

2: Metcon (No Measure)

“Supple Sunday”

5 Giant Sets:

8 Reverse Burpees

12 Pausing Glute Bridges

16 Weighted Sit-ups

20 Single Leg Glute Bridges (10 Each Leg)

Rest 1 Minute Between Rounds

STIMULUS

DESCRIPTION

“Supple Sunday” is designed to challenge mostly our strength, control, and positioning over our conditioning

This lower intensity piece is not for time, rather for quality

“Giant Sets” mean you’ll move with a purpose from one movement to the next without sacrificing technique or standards

There is no score today – but you can record the any notes on the workout for future reference
https://www.youtube.com/watch?v=3B0Ir7wK9MY

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CrossFit East River – WOD

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?

Warm-up

1: Metcon (No Measure)

WARMUP

1 Round:

400 Meter Easy Jog

2 Rounds:

30 Seconds Active Spidermans

30 Seconds Active Samson

30 Seconds Inchworm to Push-ups

3 Rounds:

10 Mountain Climbers (10 Each Leg)

10 Single Dumbbell Deadlifts (5 Each Side – Hit Between Feet)

10 Reverse Lunges (5 Each Side)

Metcon

2: Metcon (Time)

“Wedding March”

For Time:

50 Burpees

1 Mile Run

75 Odd Object Ground to Overhead

1 Mile Run

100 Meter Walking Lunge

“Wedding March”

For Time:

50 Burpees

1 Mile Run

75 Alternating Dumbbell Power Snatches

1 Mile Run

100 Meter Walking Lunge

STIMULUS

DESCRIPTION

Working through a long chipper workout to start off the weekend

In this steady grind of a workout, the goal is to keep moving forward as much as possible by pushing through larger sets of odd object ground to overheads

We expect this piece to take around 25-35 minutes to complete
https://www.youtube.com/watch?v=eDA4WY8sWAU

Finisher

3: Metcon (No Measure)

Body Armor

Tabata Side Planks:

8 Rounds:

20 Seconds On

10 Seconds Rest

STIMULUS

DESCRIPTION

A simple and effective core focus for today’s Body Armor piece

The challenge here comes from completing all 8 rounds on 1 side before switching to the other side

Focus on keeping your hips high and pushed forward so the body is in a straight line from head to toe

There is no rest between sides on top of the 10 seconds of rest following the 8th set

With some rest built in, try to hold for as much of the 20 seconds as possible

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CrossFit East River – COVID-FIT

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 large or seemingly small.
Discipline to our values, staying true to ourselves in both our best and 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.

Warm-up

1: Metcon (No Measure)

WARMUP

1 Round:

1 Minute Hollow Hold

1 Minute Wall Sit

1 Minute Front Plank

2 Rounds:

30 Seconds Push-up to Down Dog

30 Seconds Single Leg Glute Bridges (Each Side)

30 Seconds Slow Air Squats

3 Rounds:

3 Push-ups

6 Odd Object Rows

9 Air Squats

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Cindvee”

AMRAP 20:

9 Push-ups

15 Odd Object Rows

21 Air Squats

Minutes 0-10: Wear Pack or Weight Vest

Minutes 11-20: Bodyweight

“Cindvee”

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Minutes 0-10: **Wear Pack or Weight Vest **Minutes 11-20: Bodyweight

STIMULUS

DESCRIPTION

“Cindvee” is a twist on a popular benchmark workout

For the first 10 minutes of the workout, you’ll complete this triplet workout weighted

You can use a weight vest or a back pack loaded with weight

You’ll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight
https://www.youtube.com/watch?v=_PSxkHVDkQM

2: Metcon (AMRAP – Rounds and Reps)

“Cindvee”

AMRAP 20:

9 Push-ups

15 Odd Object Rows

21 Air Squats

Minutes 0-10: Wear Pack or Weight Vest

Minutes 11-20: Bodyweight

“Cindvee”

AMRAP 20:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Minutes 0-10: **Wear Pack or Weight Vest **Minutes 11-20: Bodyweight

STIMULUS

DESCRIPTION

“Cindvee” is a twist on a popular benchmark workout

For the first 10 minutes of the workout, you’ll complete this triplet workout weighted

You can use a weight vest or a back pack loaded with weight

You’ll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight
https://www.youtube.com/watch?v=_PSxkHVDkQM

Finisher

3: Metcon (No Measure)

Body Armor

3 Sets For Max Reps:

Single Arm Kneeling Arnold Strict Press (Each Side)

STIMULUS

DESCRIPTION

We’re working shoulder stamina in today’s Body Armor

Complete max unbroken reps on each arm of a Single Arm Kneeling Arnold Strict Press

When the bell is on the shoulders, the palm will be rotated to face the body

As you press the bell overhead, you’ll rotate the hand to a neutral position

Focus on keeping the chest upright and torso static throughout the movement

Choose a weight that ideally allows for 10+ reps each set

Rest as needed between arms and sets

3: Metcon (No Measure)

Body Armor

3 Sets For Max Reps:

Single Arm Kneeling Arnold Strict Press (Each Side)

STIMULUS

DESCRIPTION

We’re working shoulder stamina in today’s Body Armor

Complete max unbroken reps on each arm of a Single Arm Kneeling Arnold Strict Press

When the bell is on the shoulders, the palm will be rotated to face the body

As you press the bell overhead, you’ll rotate the hand to a neutral position

Focus on keeping the chest upright and torso static throughout the movement

Choose a weight that ideally allows for 10+ reps each set

Rest as needed between arms and sets

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