Today's WOD

Beast River Fitness – WOD

AM Outdoor WODs + Open Gym Sessions

DAILY MINDSET
“I define anxiety as experiencing failure in advance.” – Seth Godin

It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well.

This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.

What we think, we will become. And if we dwell on the thought on failing, it becomes a self-fulfilling prophecy. We start to focus in, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.”

Metcon

1: Metcon (AMRAP – Reps)

Outdoor WOD:

5 Rounds For Reps:

1 Minute Max Single Dumbbell Power Snatches

1 Minute Max Double Dumbbell Front Squats

1 Minute Max Shuttle Runs (10 Meters)

1 Minute Rest

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-20: Warm-Up

20-30: Setup

30-50: WOD

6 Minutes Straight

1 Minute Bike/Row (Easy Pace)

1 Minute Push-up to Down Dog

:30 Good Mornings + :30 Seconds Elbow Rotations

1 Minute Bike (Moderate Pace)

1 Minute Active Spidermans

:30 Romanian Deadlifts + :30 Hang Power Cleans

MOBILITY

Forearms Stretch: 45 Seconds

Active Twisted Cross: 45 Seconds

Front Rack Stretch: 45 Seconds
https://www.youtube.com/watch?v=kjoVDajRxZ0

https://youtu.be/ot1uqBS2v-Q

https://www.youtube.com/watch?v=dg4ckXN2gqE

Metcon

1: Metcon (AMRAP – Reps)

“Heavy Machinery”

5 Rounds For Reps:

1 Minute Max Calorie Bike/Row

1 Minute Max Power Cleans (135/95)

1 Minute Max Burpees

1 Minute Rest

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Beast River Fitness – WOD

Open Gym Sessions Only Today

DAILY MINDSET
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In Edgar Dale’s “Cone of Learning”, we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.

Warm-up

1: Warm-up (No Measure)

Suggested timeline for today’s suggested WOD:

0-10: Warm Up

10-15: Mobility

15-30: Strength

30-45: Metcon

Row/Run/Bike Warmup

2 Minute Easy Row/Run/Bike

30 Seconds Each

Slow Air Squats

Glute Bridges

Single Leg Glute Bridges (Each Side)

Glute Bridge Walkouts

Lateral Squats

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Barbell Ankle Stretch: 1 Minute

Barbell Thoracic Opener: 1 Minute
https://www.youtube.com/watch?v=VSqAZzdB-UA

https://www.youtube.com/watch?v=zKB6E1LXnWs

Strength

1: Metcon (Weight)

Barbell Complex

On the 1:30 x 6 Sets:

3 Front Squats

3 Push Press

Metcon

2: Metcon (Time)

“Blitzen”

5 Rounds For Time:

20/15 Calorie Row

10 Thrusters (115/85)

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Beast River Fitness – WOD

TRACK WOD and Open Gym Today

DAILY MINDSET
“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Muhammad Ali

It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of time, offers the difference maker in an otherwise even fight between two opponents:

Failure.

Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.

Metcon

0: Metcon (Time)

TRACK WOD:

“Pyramid”

200m Run

20 Push Ups

20 Air Squats

400m Run

40 Push Ups

40 Air Squats

800m Run

80 Flutter Kicks

80s Plank

400m Run

20 Situps

20 Jumping Alternating Lunges

200m Run

20 Situps

20 Jumping Alternating Lunges

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-10: Warm-Up

10-20: Mobility

20-45: WOD

30 Seconds Each

Push-up to Down Dog

Jumping Jacks

Alternating Bird Dogs

Active Spidermans

Lateral Hops Over Rope

Front Plank

Up Dog

Easy Single Unders

Front Plank to Push-up Plank

Active Samson

Double Taps

Shoulder Taps

MOBILITY

Couch Stretch: 60 Seconds Each Side

Pec Stretch on Wall: 45 Seconds Each Side

Calf Stretch on Post: 30 Seconds Each Side
https://www.youtube.com/watch?v=Lv-w40pllco

https://www.youtube.com/watch?v=_Fo1Jva3tGc

https://www.youtube.com/watch?v=KxO1TcdFynU

Metcon

1: Metcon (Time)

“Wunderful”

10 Rounds For Time [25 Minute Cap]:

30 Double Unders

20 AbMat Sit-ups

10 Hand Release Push-ups

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Beast River Fitness – WOD

Open Gym Only

DAILY MINDSET
“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut

It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.

But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.

Awkward and clumsy is not just OK… it’s part of the way.

Warm-up

0: Metcon (No Measure)

Suggested timeline for today’s suggested WOD:

0-20: Warm Up / Mobility

20-35: WOD

35-45: After Party

30 Seconds Each

Easy Bike/Row

Lateral Squats

Down Dog

Moderate Bike/Row

Wall Squats

Inchworm to Push-ups

Faster Bike/Row

Goblet Squats

Side Plank (Each Side)

Single Dumbbell Warmup

20 Seconds Each Side

With Lighter Weight:

Single Dumbbell Deadlift (Between Legs)

Single Dumbbell Russian Swings

Single Dumbbell Strict Press

MOBILITY

Dumbbell Ankle Stretch: 30 Seconds Each Side

Dumbbell Squat Hold: 1 Minute

Dumbbell Assisted Straddle Stretch: 1 Minute

Dumbbell Warrior Squats: 1 Minute
https://www.youtube.com/watch?v=Dow1Pz28JwI

https://youtu.be/OGX6HruOy0s

https://www.youtube.com/watch?v=O1GwH84zxwg

http://youtu.be/EfUJgmgTvlI

Metcon

1: Metcon (Time)

“Control-Alt-Delete”

On the 5:00 x 4 Rounds:

20 Alternating Dumbbell Snatches (50/35)

40 Air Squats

20/15 Calorie Assault Bike/Row

Post slowest time to WODIFY

2: Metcon (No Measure)

AFTER PARTY

Stamina Conditioning

AMRAP 8:

3-6-9-12-15-18-21-24-27-30:

Unbroken Wallballs

Your Choice on Weight

Read More

Beast River Fitness – WOD

Today has TWO workouts posted.
-Workout #1 is the outdoor TRACK WOD that is an outdoor class. The outdoor class meets at the East River Park Track.
-Workout #2 is a suggested indoor workout for open gym.

DAILY MINDSET
“If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr

Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.

Every day, Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.

What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.

As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters, is that we’re moving forward.

Metcon

1: Metcon (Time)

“The Ladder”

For time:

200m Run

1 minute Rest

400m Run

2 minute Rest

800m Run

2 minute Rest

400m Run

1 minute Rest

200m Run
Meeting Location:

-East River Park Track 🏃‍♂️

Equipment Required:

-Wristwatch/Stopwatch

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-25: Mobility

25-45: Workout

30 Seconds Each

Box Step-ups

Active Samson

Push-up to Down Down Dog

Active Spidermans

Shoulders Taps

Glute Bridges

Single Leg Glute Bridges (Each Side)

Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Child’s Pose on Box: 1 Minute

Front Rack Stretch: 1 Minute

Forearms Stretch on Box: 1 Minute

Kneeling Hamstring Stretch: 1 Minute Each Side
https://www.youtube.com/watch?v=8pBHQc_1Tog

https://www.youtube.com/watch?v=dg4ckXN2gqE

https://youtu.be/f0OsQ4S_Dpc

https://youtu.be/MnuhCI6ca5k

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“DelighT”

AMRAP 15:

12 Box Jump Overs (24″/20″)

12 Deadlifts (155/105)

9 Bar-Facing Burpees

9 Hang Power Cleans (155/105)

6 Strict Pull-ups

6 Push Jerks (155/105)

Read More

Beast River Fitness – WOD

Open Gym Only

DAILY MINDSET
“Our patience will achieve more than our force.” – Edmund Burke

We are emotional beings. And we can only be rational, after we’ve been emotional.

When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.

Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.

Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up / Mobility

15-35: WOD

35-45: After Party

3 Sets

30 Second Row

10 Seconds Rest

30 Seconds Single Unders

10 Seconds Rest

30 Seconds Bike

10 Seconds Rest

Look to Build Intensity Slightly with Each Set

Mobility:

Pigeon Pose: 90 Seconds Each Side
https://www.youtube.com/watch?v=sFvViEiegKw

Metcon

1: Metcon (Time)

“Full Circle”

For Time:

1,500 Meter Row or 1200m Run (2 laps around the block)

100 Double Unders

50 Calorie Assault Bike or 1,500m Row

100 Double Unders

1,500 Meter Row or 1200m Run

2: Metcon (No Measure)

AFTER PARTY

Stamina Squats

On the Minute x 14 (7 Rounds):

Minute 1: 2 Front Squats

Minute: 4 Back Squats

Barbell Load: 75-77% 1RM Front Squat (For Both Lifts)

Read More

Beast River Fitness – WOD

Open Gym Sessions Only Today

DAILY MINDSET
“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”

Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.

Gaining knowledge, in and of itself, is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.

Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.

Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after… knowledge in action.

Warm-up

1: Warm-up (No Measure)

Suggested timeline for today’s suggested WOD:

0-12: Warm Up

12-20: Mobility

20-45: Metcon

Row /Run/Bike Warmup

3 Minutes Easy

30 Seconds Each

Box Step-ups

Slow Air Squats

Lateral Box Step-ups (30 Seconds Each)

Slow Air Squats

Box Jump (Step Down)

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Barbell Ankle Stretch: 45 Seconds

Pigeon Pose on Box: 45 Seconds Each Side
https://www.youtube.com/watch?v=VSqAZzdB-UA

https://www.youtube.com/watch?v=zKB6E1LXnWs

Metcon

1: Metcon (Time)

“Cannonball”

5 Rounds For Time:

21/15 Calorie Row

15 Box Jump Overs (24″/20″)

7 Squat Cleans (155/105)

Read More

Beast River Fitness – WOD

TRACK WOD and Open Gym Today

DAILY MINDSET
“The opposite of play is not work. The opposite of play is depression.” – Brene Brown

Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.

Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… ”What happened?”

When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.

Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling.

Metcon

0: Metcon (Time)

TRACK WOD:

Every 4 minutes for 24 minutes. (6 rounds)

20 HR Pushups

20 Alternating Jumping Lunges

200m Sprint

-Post slowest round to WODIFY

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-10: Warm-Up

10-20: Mobility

20-45: WOD

30 Seconds Each

With Light Kettlebell:

Easy Bike/Row

Down Dog

Glute Bridges

Bodyweight Good Mornings

Moderate Bike/Row

Push-up to Down Dog

Single Leg Glute Bridges (Each Side) Video

Slow Kettlebell Deadlifts

Faster Bike/Row

Shoulder Taps

Glute Bridge Walkouts

Russian Kettlebell Swings

MOBILITY

Turn-Back Stretch on Wall: 45 Seconds Each Side

Overhead Stretch on Wall: 45 Seconds
https://youtu.be/7tRAVdljSqA

https://youtu.be/r5EAYPqCd_E

Metcon

1: Metcon (Time)

“Handle With Care”

On the 5:00 x 6 Rounds:

1,000/800 Meter Bike OR 1k Row

21 Hand Release Push-ups

12 Kettlebell Swings (70/53)

Read More

Beast River Fitness – WOD

Open Gym Only

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

Busy work is our mortal enemy.

“Movement” in the quote above refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are seemingly far more urgent in the moment than they are in reality. For at the days end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. We may find ourselves saying to ourselves, “What the hell did I do today?”

This is because shear movement does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive motions. Swimming forward, versus treading water.

This quote urges us to recognize the difference between the two. As we review our recent days, where are we in motion, and where are we in action?

Warm-up

0: Metcon (No Measure)

Suggested timeline for today’s suggested WOD:

0-12: Warm Up

12-25: Strength

25-45: WOD

2 Rounds

30 Seconds PVC Pass Throughs

30 Seconds PVC Overhead Squats

30 Seconds PVC Hollow Hold

30 Seconds PVC Arch Hold

30 Seconds PVC V-Ups

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Strength

1: Metcon (Weight)

Pausing Overhead Squat

On the 2:00 x 5 Sets:

1 Pausing Overhead Squat

Pause 10 Seconds in Bottom

Metcon

2: Metcon (Time)

“Grimace”

21-15-9:

Overhead Squats (95/65)

Toes to Bar

Directly Into…

15-12-9

Thrusters (95/65)

Chest to Bar Pull-ups

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Beast River Fitness – WOD

Open Gym Only

DAILY MINDSET
“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr Suess

Words from a childrens’ book, but words that reach far beyond.

It’s easy to get caught up in “life”.
To be so focused on chasing our next goal. Hunting that next accomplishment.

Dr Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious as they may be, do not create memories. Only today can.

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-35: WOD

35-45: After Party

2 Rounds

30 Seconds Row

30 Seconds Box Step-ups

30 Seconds Push-up to Down Dog Video

30 Seconds Wall Squats Video

30 Seconds PVC Pass Throughs Video

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Child’s Pose on Box: 30 Seconds

Couch Stretch: 1 Minute Each Side
https://www.youtube.com/watch?v=8pBHQc_1Tog

https://www.youtube.com/watch?v=Lv-w40pllco

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Sore Eyes”

AMRAP 20:

20 Wallballs (20/14)

20 Power Snatches (75/55)

20 Box Jumps (24″/20″)

20 Push Presses (75/55)

20/14 Calorie Row

2: Metcon (No Measure)

AFTER PARTY

Stamina Squats

On the Minute x 16 (8 Rounds):

Minute 1: 1 Front Squat

Minute 2: 2 Back Squats

Single Barbell Loaded @ 85-87% 1RM Front Squat

Read More