Today's WOD

Beast River Fitness – WOD

AM Outdoor WODs + Open Gym Sessions

DAILY MINDSET
“Creativity is allowing one to make mistakes. Art is knowing which ones to keep.” – Scott Adams

We all want to create something amazing in this life. A successful career, building a deep relationship, to anything and everything between. In this process, we easily forget how crucial it is to allow ourselves to make mistakes.

We learn after mistakes, no question about that, but there’s something even more important here – the will to try so hard, that we make mistakes. If we are living in a state of fear, that we’ll fumble the ball or miss the chance… we never take the risk. We move through life on safe.

Just like training for a 200lb snatch, we wouldn’t expect to be able to lift the weight on Day 1. We’d start at a lighter load, steadily building over the weeks. Countless misses and technical faults along the way, but we still come back to try once more. Fine tuning, until we’ve reached our “art”.”

Metcon

1: Metcon (Time)

Outdoor WOD:

For time:

“Starting Over”

5 Rounds:

15 Alternating Jumping Lunges

30 Double Unders

15 Burpees

30 Double Unders

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-10: Warm-Up

10-15: Mobility

15-45: WOD

Warm Up:

2 Minutes Easy Bike/Row/Run

30 Seconds Each

Hollow Hold

Inchworm to Push-up

Lateral Squats

Scap Pull-ups

Shoulder Taps

Wall Squats

Arch Hold

Push-up to Down Dog

Slow Air Squats

MOBILITY

Turn-back Stretch on Wall: 40 Seconds Each Side

Table Top Stretch: 40 Seconds Each Side
https://youtu.be/7tRAVdljSqA

https://www.youtube.com/watch?v=I3JmIgah28M

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Barbie Girl”

AMRAP 30:

1,000/800m Bike or 800m Run or 1k Row

1 Round of “Barbara”

1 Round of “Barbara”

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats

Read More

Announcements

Additional Programming Resources:

Self-Guided Programming Resources

Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Open Gym Only

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.

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-10: Warm-Up

10-20: Mobility

20-45: AMRAP

Rowling

Play as an AMRAP 6

Goal is To Land Exactly On 100 Meters

Every Meter Under or Over = 1 Burpee + 1 Air Squat

Example: 99 or 101 Meters = 1 Burpee + 1 Air Squat

Reset the Monitor Each Round

MOBILITY

Kettlebell Ankle Stretch: 1 Minute Each Side

Couch Stretch: 1 Minute Each Side

Kettlebell Thoracic Opener: 1 Minute
https://www.youtube.com/watch?v=V2ueS0OKUgo

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

https://www.youtube.com/watch?v=SRhz8Nu7YwA

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“On To The Next One”

AMRAP 20:

20 Kettlebell Swings (53/35)

20 Wallballs (20/14)

20/15 Calorie Row

Read More

Announcements

Additional Programming Resources:

Self-Guided Programming Resources

Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Open Gym + Track Workout

DAILY MINDSET
“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step – awareness.

Let’s first recognize that we, by default, tend to gravitate towards “hostility”. This may sound strange at first, but when we think about it, we know that we are defensive creatures. And that a very active “fight or flight” mechanism lives within us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust.

Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be – pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand… all we see is a red flower.

It starts with awareness of where we currently are. Brutally honest self-reflection.
It then turns into a choice… a choice of lens that we will view the world in.
Change our perception, and we change our world.

Metcon

1: Metcon (Time)

TRACK WOD:

1 mile run. Max Effort.
Meeting Location:

-TRACK 🏃🏾‍♀️(East River Park – Track)

Equipment Recommended:

– Wristwatch ⌚

2: Metcon (No Measure)

6 x 2:00 Rounds:

10 Burpees

10 Jumping Squats

10 Situps

-Rest with whatever time you have left.

Warm-up

0: Metcon (No Measure)

Suggested Plan:

0-15: Warm Up

15-25: Mobility

25-45: Metcon

Row/Bike Warmup

3 Minutes Easy

30 Seconds Each

Jumping Jacks

Active Spidermans

Box Step-ups

Double Taps

Alternating Bird Dogs

Box Step-ups

Single Unders

Inchworm to Push-ups

Box Step-ups

MOBILITY

Pigeon Pose on Box: 2 Minutes Each Side

Calf Stretch on Post: 1 Minute Each Side
https://www.youtube.com/watch?v=zKB6E1LXnWs&ab_channel=CompTrainClass

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

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Homeward Bound”

AMRAP 20:

20 Burpee Box Jumps (24″/20″)

40/30 Calorie Row

80 Double Unders

Read More

Announcements

Additional Programming Resources:

Self-Guided Programming Resources

Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Open Gym Only

DAILY MINDSET
“Rome was not built in a day.” – John Heywood

An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical message is less about how “great things take time”, and more, about the importance of laying the next brick.

We can become consumed with the idea of making it… finishing “Rome”. And in so, we don’t place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey.

The call to action is to lay the focus on that next brick… with every ounce of energy we have. Full mind, body and spirit in the present moment.

It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that is, you have your empire.
DAILY MINDSET
“The future belongs to those who prepare for it today.” – Malcolm X

There’s something intoxicating about planning for the future. It’s the dream-world.

Yet when it’s time to cross the bridge, from planning to execution, many lose their way. And nothing materializes.

View “preparation” as two equal parts:

Thought
Action
Without the thought behind, it’s wasted energy in multiple directions.
Without action to follow thought, it’s nothing but a pipe dream.

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. We’ll take the hard road.

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-30: WOD

30-45: After Party

2 Rounds

30 Seconds Each

PVC Pass Throughs Video

Active Samson Video

PVC Overhead Squats Video

Push-up to Down Dog Video

PVC Sotts Press Video

Wall Squats Video

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

Metcon

1: Metcon (Time)

“From the Top”

For Time [15 Minute Cap]:

30 Power Snatches (95/65)

30 Overhead Squats (95/65)

30 Squat Snatches (95/65)

On the Minute: 5 Toes to Bar

2: Metcon (No Measure)

AFTER PARTY

Box Squats

7 Sets of 2

Set Box Just Below Parallel

Deadstop For 1 Second on Box

Percentages Based on 1RM Back Squat

Sets 1-2: 60%

Sets 3-4: 65%

Sets 5-7: 70%

Rest 1-2 Minutes Between Sets

Read More

Announcements

Additional Programming Resources:

Self-Guided Programming Resources

Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Outdoor WOD with Griff + Open Gym, Reduced Schedule.

DAILY MINDSET
“Death is one prophecy that hasn’t failed.” – Edmund Wilson

Have you ever been asked, “What would you do if you only had a week to live?”

Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.

But the morbid truth, is that we all have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.

Metcon (Time)

“12 DAYS OF CHRISTMAS”

For Time:

1 Thruster (135/95)

2 Hang Power Cleans (135/95)

3 Deadlifts (135/95)

4 Burpees

5 Toes to Bar // V-ups

6 Box Jumps (24’/20′)

7 Hand Release Push-ups

8 Reverse Lunges (BW)

9 KB American Swings (53/35)

10 Sit-ups

11 Wallballs (20/14)

12 Row cal.

Like the song the “12 Days of Christmas,” complete each exercise in ascending order

– 1, then 2-1, then 3-2-1, then 4-3-2-1, etc.

– all the way to 12-11-10-9-8-7-6-5-4-3-2-1

—

Outdoor will be a KB version

Read More

Announcements

Additional Programming Resources:

Self-Guided Programming Resources

Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Open Gym Only

DAILY MINDSET
“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle

There are habits we can see, and habits we cannot.

There’s the physical side of habits which are easier to identify. Do we wake up at the same time every day? Do we show up to the gym consistently to train? Do we hold true to the nutrition plan we set out?

What’s more challenging, is to look further inward. And seek out the invisible habits. To reflect on the way we think.

When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, how did we feel?
When the gossip arrived in the locker room, what were our first thoughts?

If our thoughts become actions, this must be where we start.

Warm-up

0: Metcon (No Measure)

Suggested timeline for today’s suggested WOD:

0-15: Warm Up

15-30: Barbell

30-45: Metcon

30 Seconds Each

Box Step-ups (Lower)

Knuckle Drags

Active Samson

Active Spidermans

Push-up to Down Dog

Box Step-ups (Higher)

30 Seconds Each

Single Dumbbell Romanian Deadlifts

Single Dumbbell Russian Swings

Single Dumbell Strict Press

All Right, Then All Left

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

1: Deadlift (5×3 Moderate to Heavy)

Metcon

2: Metcon (Time)

5 Rounds For Time

20 DB Snatches 50/35

50 Double Unders

Read More

Announcements

Additional Programming Resources:

Self-Guided Programming Resources

Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Open Gym + Track Workout

DAILY MINDSET
“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich

Are we trying to do too much?

We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. “One great decisive aim”. What it hones in on, is the factor of choice.

To be able to stand in a room with a thousand doors, and be able to close 999 of them.
It can be ironically be far more challenging to not do something… than to do it.
Together let’s take a step back today, and boil things down the basics. What are we after?
Sometimes less can be more.

Metcon

1: Metcon (Time)

TRACK WOD:

3 Rounds:

800m Run

Rest 5 minutes.

Run each 800m in a group of 2-3 others, SPACED OUT.

Post slowest time to WODIFY.
Meeting Location:

-TRACK 🏃🏾‍♀️(East River Park – Track)

Equipment Recommended:

– Wristwatch ⌚

2: Metcon (No Measure)

4 x 2:00 Rounds:

10 HR Pushups

10 V-Ups

10 Jumping Alternating Lunges

Warm-up

0: Metcon (No Measure)

Suggested Plan:

0-15: Warm Up

15-25: Mobility

25-45: Metcon

Warm Up:

1 Minute Easy Bike or Inchworm Push Ups

30 Seconds Glute Bridges

30 Seconds Hollow Hold

45 Seconds Moderate Bike

30 Seconds Single Leg Glute Bridge (Right)

30 Seconds Single Leg Glute Bridge (Left)

30 Seconds Faster Bike

30 Seconds Arch Hold

30 Seconds Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility:

Banded Lat Stretch: 45 Seconds Each Side

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Cross Body Stretch: 45 Seconds Each Side

Metcon

1: Metcon (Time)

“Layover”

5 Rounds For Time:

15/10 Calorie Assault Bike or 10 Burpees

10 Chest to Bar Pull-ups

Directly Into…

5 Rounds:

10 Power Cleans (95/65)

10 Push Jerks (95/65)

Read More

Announcements

Additional Programming Resources:

Self-Guided Programming Resources

Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Open Gym Only

DAILY MINDSET
“The future belongs to those who prepare for it today.” – Malcolm X

There’s something intoxicating about planning for the future. It’s the dream-world.

Yet when it’s time to cross the bridge, from planning to execution, many lose their way. And nothing materializes.

View “preparation” as two equal parts:

Thought
Action
Without the thought behind, it’s wasted energy in multiple directions.
Without action to follow thought, it’s nothing but a pipe dream.

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. We’ll take the hard road.

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-10 Warm-Up

10-20 Mobility

20-45 WOD

2 Rounds

30 Seconds Each Station

Squat to Stands

Push-up to Down Dog

Medicine Ball Throws

Hollow Hold

Arch Hold

Dumbbell Ankle Stretch: 40 Seconds Each Side

Kneeling Hamstring Stretch: 40 Seconds Each Side
https://www.youtube.com/watch?v=Dow1Pz28JwI

https://youtu.be/MnuhCI6ca5k

Metcon

2: Metcon (AMRAP – Rounds)

“Eighteen Wheeler”

AMRAP 18:

18/15 Calorie Assault Bike / 10 Burpees

15 Wallballs (20/14)

12 Dumbbell Snatches (50/35)

9 Toes to Bar

Read More

Announcements

Additional Programming Resources:

Self-Guided Programming Resources

Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Open Gym Sessions Only Today

DAILY MINDSET
A short story to share.

Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.
Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.

Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!” Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”

As we grow, give ourselves permission to create “junk”. Give ourselves permission to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time… but we also all know it can’t be that way.

Our own judgement can become our worst enemy, so let’s combat that.
Judge less. And practice more. That’s the secret sauce.

Warm-up

1: Warm-up (No Measure)

Suggested timeline for today’s suggested WOD:

0-15: Warm Up

15-35: Barbell

35-45: Metcon

30 Seconds Each

Box Step-ups (Lower)

Knuckle Drags

Active Samson

Active Spidermans

Push-up to Down Dog

Box Step-ups (Higher)

30 Seconds Each

Single Dumbbell Romanian Deadlifts

Single Dumbbell Russian Swings

Single Dumbell Strict Press

All Right, Then All Left

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats
https://www.youtube.com/watch?v=d4ib5o5BST0&feature=youtu.be

Strength

1: Deadlift (Heavy sets of 6, then 4, then 2 )

Metcon

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

40 Single Dumbbell Hang Clean and Jerks (50/35)

20 Box Jumps (24″/20″)

10 Deadlifts (245/165)r

Read More

Announcements

Additional Programming Resources:

Self-Guided Programming Resources

Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid

Beast River Fitness – WOD

Open Gym Only

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. Many question how, given the massive mathematical odds against him that day.

It was for no other reason than they believed. They truly believed, with every fiber of their bodies, that they would win that day.

To accomplish anything extraordinary, we first need to believe it’s possible. At first, that sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first (and sometimes only) 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. Go to 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. That’s what we do.

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-10: Warm-Up

10-20: Mobility

20-25: Setup AMRAP

25-40: AMRAP

3 Rounds with a light kettlebell

5 kettlebell circles around your head, each direciton

10 goblet squats

30 second hold bottom of squat

3 Rounds with a workout weight kettlebell

5 Thrusters Right

5 Kettlebell Swings – American

5 Thrusters Left

-Stretch/mobilize what you feel needs some TLC

Metcon

1: Metcon (Time)

5 Rounds For Time: (easy pace)

80 Double Unders

40 Sit-ups

20 Hand Release Push-ups

10 Single Dumbbell Devil’s Press (5 Each)

Read More