Today's WOD

Beast River Fitness – WOD

Testing Day 2 Notes-

Today’s testing benchmark is another barbell movement – the Push Jerk. Simply this movement is a test of how much weight you can lift overhead. Unlike the Split or Squat Jerk the Push Jerk is a relatively unskilled movement.

To finish off the day’s benchmarks is a simple test on the rower. A 500m Sprint. See you in the gym!

DAILY MINDSET
“There will never be better you, than you.”

There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

Weightlifting

1: Push Jerk (5RM)

Metcon

2: 500m Row (Time)

Max Effort 500m Row

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Beast River Fitness – WOD

Testing Day 1 Notes:

-Today we’re testing a productive and useful application of strength, 5RM deadlift, and a semi-technical conditioning workout, metcon, in a 6-8minute time domain.

“Annie” a benchmark CrossFit workout falls under semi-technical as someone who has double unders consistently will out perform someone who is more conditioning but struggles with double unders. Master your doubles!

DAILY MINDSET
“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe

Cue, craving, response, reward.

In “Atomic Habits”, by James Clear, this is the loop process that determines many of our actions.

A large part of the above is the final piece – the reward. We can be reward oriented beings. It’s not a bad thing by itself, but we do find ourselves in trouble when it is the only thing.

The quote above gives us something to think about. Sometime today, we’ll come across the individual who can offer us “the least in return”. As in, there won’t be a reward for whatever we do for them.

How we act inside that moment is the reality of our character.

Weightlifting

1: Deadlift (5RM)

Metcon

2: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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Beast River Fitness – WOD

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

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

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

Strength

1: Back Squat (3-3-X (w/ 1s pause in bottom))

-Work up to your 3 rep back squat from Monday.

-For your final work set do that weight for as many reps as possible.

Metcon

2: Metcon (Time)

5 Rounds For Time:

15 Burpees

12 Dumbbell Rows From Plank (6 Each Side)

9 Double Dumbbell Clean and Jerks

50/35

Rx+ = 135/95 barbell, Deadlifts / GTO

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Beast River Fitness – WOD

DAILY MINDSET
“Your mind is not your shoe size.” – Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“You Complete Me”

TEAMS OF 2

AMRAP 18:

9/7 Calorie Assault Bike / Row

12 Hang Power Snatches (75/55)

15 Push-ups

Alternate Each Movement With Your Partner while staying on your platform.

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Beast River Fitness – WOD

DAILY MINDSET
“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

Written by someone recognized as one of the greatest artists of time.

“Natural born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder, to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.

Greatness is never by chance. It is always by choice. The choice to do the work.

Strength

1: Push Jerk (2-2-2-2-2 – moderate load for technique )

Metcon

2: Metcon (Time)

3 RFT:

10 GTOs 95/65

10 Burpees over the bar

10 HR Pushups

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Beast River Fitness – WOD

DAILY MINDSET
“Well done is better than well said.” – Benjamin Franklin

Talk is cheap.
Anyone can talk.
Only the few, choose to do.

There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.

WD > WS.

Strength

1: Metcon (Weight)

Back Squats

Every 2 Minutes x 6 Sets:

3-3-3-2-2-1

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Devil In Disguise”

AMRAP 10:

10 Single Arm Devil Presses (50/35)

10 Single Dumbbell Box Step-ups (50/35)

10 Toes to Bar

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Beast River Fitness – WOD

OUTDOOR + INDOOR WODS

DAILY MINDSET
“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt us to sway, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

Strength

1: Metcon (Weight)

On the 1:30 x 6 Sets:

1 Power Snatch

3 Overhead Squats

-Post lightest weight used to WODIFY

Metcon

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

21 Wallballs (20/14)

12 Power Snatches (95/65)

15 Toes to Bar

12 Overhead Squats (95/65)

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Beast River Fitness – WOD

DAILY MINDSET
“The only person you are destined to become is the person you decide to be.” Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen… instead choose.
Decisions = Destiny.

Strength

1: Back Squat (5-5-X (w/ 1s pause in bottom))

-Work up to your 5 rep back squat with a pause from Monday.

-For your final work set do that weight for as many reps as possible, continuing to pause for 1s at the bottom of each rep.

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Bartender”

AMRAP 10:

12 Deadlifts

9 Front Squats

6 Hang Power Cleans

Barbell: 95/65

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Beast River Fitness – WOD

DAILY MINDSET
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions:
Where do you want to go, and…
How hard are you willing to work to get there.

We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses.

Metcon

1: Metcon (Time)

OUTDOOR TRACK WOD:

“Deconstructed Griff”

4 RFT:

400m Run

200m Backwards Run

Strength

1: Metcon (Weight)

Pressing Complex

Every 2 Minutes x 6 Sets:

3 Push Press

3 Push Jerks

-post lighest weight of the 6 sets to WODIFY

Metcon

2: Metcon (AMRAP – Rounds and Reps)

8m AMRAP

8 DB Thrusters, Right 50/35

8 K2E

8 DB Thrusters, Left 50/35

8 K2E

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Beast River Fitness – WOD

DAILY MINDSET
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”

Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.

It doesn’t matter where you started, or even where you’ve been. All that matters is two questions:
Where do you want to go, and…
How hard are you willing to work to get there.

We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses.

Metcon

1: Metcon (Time)

OUTDOOR TRACK WOD:

“Deconstructed Griff”

4 RFT:

400m Run

200m Backwards Run

Strength

1: Metcon (Weight)

Pressing Complex

Every 2 Minutes x 6 Sets:

3 Push Press

3 Push Jerks

-post lighest weight of the 6 sets to WODIFY

Metcon

2: Metcon (AMRAP – Rounds and Reps)

8m AMRAP

8 DB Thrusters, Right 50/35

8 K2E

8 DB Thrusters, Left 50/35

8 K2E

Read More