Today's WOD

Beast River Fitness – WOD

DAILY MINDSET

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps

Outnumbered by multiples, General Puller drove his Marines that day to victory. It was for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.

That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first to tell ourselves that next task or goal is not possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.

Like the Marines that day, sometimes we just need to get out of our own head, and do what we best. Work. Even when, we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything. Even when every damn reason tells us we can’t… let’s go win. That’s what we do.

Metcon

Metcon (AMRAP – Rounds and Reps)

Every: 90s x 5 RNDs (7:30min)

2 Power Clean + 1 Front Squat

Build to heavier than Workout Weight

AMRAP: 20 min

400m Run

1 Strict Chest 2 Bar

2 Push-ups

3 Burpees

4 Power Cleans (115/85)

5 Front Squats

Rx+:

1 Bar Muscle-up

2 Strict HSPU

135/95

-Choose a weight to go unbroken on the BB complex.

– Stand after the last push-up

– Can Squat Clean last clean

Metcon (AMRAP – Rounds and Reps)

Every: 90s x 5 RNDs (7:30min)

2 Power Clean + 1 Front Squat

Build to heavier than Workout Weight

AMRAP: 20 min

400m Run

1 Strict Chest 2 Bar

2 Push-ups

3 Burpees

4 Power Cleans (115/85)

5 Front Squats

Rx+:

1 Bar Muscle-up

2 Strict HSPU

135/95

-Choose a weight to go unbroken on the BB complex.

– Stand after the last push-up

– Can Squat Clean last clean

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Beast River Fitness – WOD

Metcon

Metcon (AMRAP – Reps)

Open Workout 21.1

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min

()

Rogue Cliffhanger Challenge (Time)

For MAX Time:

Hang from Pull-up Bar

1 attempt

Metcon (Weight)

GLAM Session: GUNZ & GLUTES

3-4 RNDS

10-15 BB Bicep Curls

10-15 DB Hammer Curls

10-15 Single-leg Glute Bridges p/side

10-15 Two-Leg Glute Bridges

20-30 Jump Lunges

Rest 1 min

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Beast River Fitness – WOD

DAILY MINDSET
“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

“Pretty good” is decent.
“Pretty good” is average.
“Pretty good” checks the box.
“Pretty good”… is the enemy of excellent.

How we do anything is how we do everything… and there is nothing in life worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second time sooner than we think. Let’s take those “pretty goods”… to great.

Metcon

Metcon (Weight)

Turkish Get-up

2 x 2 /2 Each arm

20 Band pull-aparts between sets

8m Cap

Metcon

Metcon (Calories)

“Tri Sprint”

5 RNDs

In 4 min:

400m Fast Run

50 DU / 100 Singles

Max Cal Row

Rest 2min

Score is total Cals

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Beast River Fitness – WOD

DAILY MINDSET
“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins

We can’t always see what is ahead on the windy road. We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.

Direction without flexibility is a recipe for disaster, trying forcing a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.

It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the how.

Gymnastics

Metcon (No Measure)

Pull-ups & HSPUs

EMOM X 12min (4RNDS)

Min1: 3-5 Strict Pull-ups or C2Bs

Min2: 3-5 Strict HSPU

Min3: Rest

Pull-ups:

– Band to complete 5 reps

– Can weight if able to complete 5r @ BW

HSPUs:

Scale:

1-3 Abmats HSPU

Slow Negatives

Piked Push-ups

RX+: Deficit 1″-3″

Metcon

Metcon (AMRAP – Rounds)

in 4min

Buy in: 50 DU / 100 SU

AMRAP Time Remaining:

9 Thrusters (95/65)

9 Pull-ups

Rest 2min – Add weight

in 4 min

Buy in: 50 DU / 100 SU

AMRAP Time Remaining:

6 Thrusters (115/85)

6 C2B Pull-ups

Pull-ups / C2B:

– Band or Jumping

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Beast River Fitness – WOD

DAILY MINDSET
“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”
– George Lorimer**

“Win the morning, win the day” is something we’ve all heard once or twice before.

It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

Strength

Metcon (Weight)

Push Jerk

Every 2min x 8 RNDs (16min)

5-4-3-2-2-3-4-5

– Build to Heavy 2 then Drop sets at lighter weight.

– Aim for 5RM + 5-15#

Metcon (Time)

“Quicker”

Every 2min x 5 RNDs

150/100m Row Sprint

10 DBL DB/KB Push Press (35/50)

5 TTB

– Rest remain of 2min

– Score is your slowest time

Rx+:

70/53

– pick weight can do Push Press Unbroken.
TTB:

Sub Knee 2 Chest / V-ups

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Beast River Fitness – WOD

“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.

Strength

Metcon (Weight)

Back Squats: Heavy 2

Every :90 x 8 RNDs (12min)

5-4-3-2-2-3-4-5

– Heavy 2 = Aim for 5RM + 5-15#

– Build to Heavy 2 then Drop sets at lighter weight.

Metcon

Metcon (AMRAP – Reps)

“Pet Rock”

AMRAP 10min

20 WB Goblet Alt. Lunges (20/14)

15 Wall Balls

10 Wall Ball Sit-ups

Ball “Pet Rock” must stay up

5 Burpees if pet rock touches the ground.

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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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