Today's WOD

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Beast River Fitness – WOD

Open Gym + Outdoor WOD Day

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

DAILY MINDSET
“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” –Newton

Picture a giant flywheel. It’s at rest, and we are going to manually start it.

To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.

By the time the flywheel does a single pass, it’s significantly easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever.

We’ve all felt this before. What was an incredible struggle at first, became so natural and easy to continue. We just needed to start.

There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.

Metcon

1: Metcon (Time)

Outdoor WOD Part 1:

5 Rounds for Time:

50′ Overhead Walking Lunge – Left

20 Weighted Sit-ups

50′ Overhead Walking Lunge – Right

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-35: Gymnastics

35-45: Gymnastics WOD

30 Seconds Each

Lateral Hops Over PVC Pipe

Lateral Squats

PVC Straight Leg Swings (15 Seconds Each)

Squat to Stands

PVC Lift Offs

Wall Squats

PVC Arch Hold

Air Squats

PVC Hollow Hold

Gymnastics

1: Gymnastics EMOM 1 (No Measure)

12m EMOM

A. Pull up bar Complex

B. 10 Pistols, alternating

C. Static Hold

Bar complex is

3 Strict, 6 Kipping/Butterfly, 3 T2B

Static Hold is

Tuck/L hang or L sit

Metcon

2: Metcon (Time)

3 Rounds For Time:

15 HR Push-Ups

15 T2B

15 Alternating Box Step-Ups (24/20)

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Visit our COVID Corner for more information on our new health policies:
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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 we did all the things we are capable of, we would literally, astound ourselves.” –Thomas Edison

Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.

We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.

Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.

This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

Outdoor WOD Part 1:

20m AMRAP:

100m Sprint

10 Reverse Burpees

10 V-ups from a hollow body
This is an outdoor workout. It meets at the East River Park Track.

https://www.youtube.com/watch?v=FAYtTojm8hE&ab_channel=CrossFitWinterPark

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-35: Deadlifts

35-45: Mini Burner

30 Seconds Each

Glute Bridges

Active Spidermans

Single Leg Glute Bridges (30 Seconds Each)

Push-up to Down Dog

Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

1: Deadlift (Heavy 3, DS @ 90% and 80%)

2: Metcon (AMRAP – Rounds and Reps)

8m AMRAP:

10 KB Snatches (53/35) – Right

5 Strict Pull-ups -or- 10 Ring Rows

10 KB Snatches – Left

10 Goblet Squats w/ KB

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Announcements

Additional Programming Resources:

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

Beast River Fitness – WOD

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

DAILY MINDSET
“When we are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” -Simon Sinek

Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.

Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.

Metcon

1: Metcon (Time)

Outdoor WOD Part 1:

“Wiped Clean”

Every 4 Minutes x 5 Rounds:

40 Air Squats

20 Single Arm DB Clean and Jerks

Alternate Arms Every Rep on Dumbbell

-Score is the slowest of the 5 rounds

2: Metcon (No Measure)

Outdoor WOD Part 2:

“After Party”

3 Rounds:

-Max HR/HSPUs in 1 minute

-30 V-Ups from a hollow body

-30 Jumping alternating lunges

-Rest as needed between rounds

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-35: Squat Complex

35-45: Burner

30 Seconds Each

Glute Bridges Video

Air Squats to Medicine Ball

Single Leg Glute Bridges

Medicine Ball Front Squats

Glute Bridge Walkouts

Medicine Ball Thrusters

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

1: Back Squat (Heavy 5, DS @ 90/80%)

Work up to a heavy 5 rep back squat. This should not be a 5RM, just a heavy set for the day.

Do drop sets (take weight off) at 5 reps at 90% of your heavy 5, and 80% of your heavy 5.

Metcon

2: Metcon (No Measure)

3 Rounds for Quality:

10 Wall Balls 20/14

20 Alternating Overhead Walking Lunges w/ MB

10 HSPU/HR Push-ups

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Announcements

Additional Programming Resources:

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

Beast River Fitness – WOD

DAILY MINDSET
“No mud, no lotus”

The mud produces a beautiful blossom, known as the lotus. Some of the most beautiful things in life come from the most adverse conditions.

It’s easy to chalk up an achievement to luck, or something someone was born with.
What’s harder to admit is that said individual put in an incredible amount of effort, perseverance, dedication, and resilience over repeated failure, time and time again, to get to where they are.

We seek the mud. We know what it brings.

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-30: Bench Press

30-45: Mini Linda

10m AMRAP

5 Push Ups

10 Ring Rows

20 Shoulder Taps in Plank

30s Forearm Plank Hold

Strength

1: Bench Press (3×10 – Easy Weight – Squeeze That Bar! )

Metcon

2: Metcon (Time)

“Mini Linda”

For Time:

10-9-8-7-6-5-4-3-2-1

Deadlift

Bench Press

Clean

Use 1-2 sets of DBs/KBs for the workout. Deadlift weight should be heaviest, followed by bench, followed by clean. Consider deficit pushups as a sub for bench press.

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

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

DAILY MINDSET
“One can have no smaller or greater mastery, than mastery of oneself.” –Leonardo DiVinci

Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight.

Before it was invented… talk about a nightmarish idea. The thought of hurling ourselves into the air, like a bird, with no guarantee of landing. For him to write the above quote, speaks to his greatest accomplishment – his mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible regardless.

It’s good to acknowledge the primary job of our brain – to keep us safe.
It’s going to aim to convince us that we want to avoid risk, danger, and failure.
The saying “it’s you versus you” couldn’t be truer.
It’s not the competition that will beat us. It will only be ourselves.

Metcon

1: Metcon (Time)

Outdoor WOD Part 1:

“The Longest Mile” (reference 25AUG20)

For time:

2 Rounds:

25 Burpees

200m Run

25 Air Squats

200m Run

Then:

2 Rounds:

25 Sit-ups

200m Run

25 HR Push-ups

200m Run
Meet @ East River Park Track 🏃‍♀️ for Outdoor WOD

2: Metcon (No Measure)

Outdoor WOD Part 2:

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Calves

Hamstrings

Quads

Glutes

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-10: Warm-Up

10-30: G-Strength

30-45: Core Strength

6 Minutes For Quality

10 Burpees

20 Bodyweight Reverse Lunges (10 Each Side)

30s Farmers Carry Hold (30s Each Side)

Strength

1: Metcon (No Measure)

Gymnastics Strength:

16m AMRAP – 1 minute at each station, 4 Rounds:

1) 5-10 Ring Rows / Banded Pull-ups / Pull-Ups

2) 5-10 HR Push-Ups / Ring Dips

3) 6-12 Jumping Air Squats / Alternating Pistols

4) Rest

2: Metcon (No Measure)

Core Strength:

12m AMRAP – 1 minute at each station, 4 rounds:

1) 5-10 Situps / V-Ups from a hollow body

2) 30s Plank / Headstand Hold / Handstand Hold

3) 30s Bar L-Sit / K290

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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

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

DAILY MINDSET
“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” –Dr. Seuss

People aren’t thinking about you. What people are thinking about – is what you’re thinking about them.

We’ve all been in this rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, to “look right” in their eyes. Again, we’ve all been there.

Taken from a children’s book, this quote is anything but childish. In a world where we can be consumed with the thoughts of another’s thoughts… we can realize that there’s only one opinion that matters. With every other one being – background noise.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

Outdoor WOD Part 1:

5m AMRAP

600m Run

30 Double Unders

15 Front Squats

Then Rest 3min

5m AMRAP

400m Run

30 Double Unders

15 Front Squats

Then Rest 3min

5m AMRAP

200m Run

30 Double Unders

10 Thrusters

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-35: Back Squats

35-45: Burner

30 Seconds Each

With Single Light Dumbbell:

Air Squats

Dumbbell Goblet Squats

Down Dog

Dumbbell Single Arm Russian Swings (15 Seconds Each Side)

Inchworm to Push-up

Dumbbell Single Arm Strict Press (15 Seconds Each Side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

1: Back Squat (4×7 – Build up to a heavy 7, yes, heavy 🙂 )

Metcon

2: Metcon (AMRAP – Rounds and Reps)

8m AMRAP:

5 Strict Pull/Chin Ups

10 Strict T2B / K290*

15 KB Swings 53/35

Alternate pull-ups/chin-ups each round

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

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

DAILY MINDSET
“The most common lies a man tells are to himself.” -Frederich Nietzsche

Do you ever think, about the way you think?

Hands down, we are our own harshest critic. Most of us would never, ever talk to another human being the way we talk to ourselves. Think about the doubts we’ve had recently, whether it be about ourselves, or other people.

This is not an attempt to say we are bad people for having those thoughts. They come. But the step that must take place in the middle, is awareness. To recognize these “lies” as Nietzsche puts it, so that we can put them into their place.

As we move through our day today, let’s think about the way we think.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

Outdoor WOD Part 1:

6x 4m AMRAP:

400m Run

12 V-Ups

12 Jumping Lunges, Alternating

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-35: Power Cleans

35-45: Push Presses

30 Seconds Each

Active Samson

Push-up to Down Dog

Banded Pass Throughs

Straight Leg Sit-ups

Shoulder Taps

Banded Pull Aparts

Hollow Hold

Arch Hold

Banded Pass Throughs (More Narrow)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

1: Hang Power Clean (5×3 @ easy but heavier than Friday’s weight )

2: Metcon (Weight)

3 Rounds for Quality

12 Single Arm DB Presses (12 each arm)

12 Clapping Push-Ups

30s L-Sit/Hang

Post weight used for DB

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

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

DAILY MINDSET
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” -Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

Metcon

1: Metcon (Time)

Outdoor WOD Part 1:

“Dodge Ball”

10 Rounds For Time:

5 Burpees

15 Air Squats

200 Meter Run

2: Metcon (No Measure)

Outdoor WOD Part 2:

“After Party”

3 Rounds, 30s per station

-Forearm Plank

-Situps

-Hollow Body Hold

-Rest

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested workout 🙂 :

0-15: Warm-Up

15-35: Squat Complex

35-45: Burner

30 Seconds Each

Glute Bridges Video

Air Squats to Medicine Ball

Single Leg Glute Bridges

Medicine Ball Front Squats

Glute Bridge Walkouts

Medicine Ball Thrusters

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

1: Metcon (Weight)

Overhead Squat Complex

Build to a Heavy:

1 Power Snatch

1 Pausing Overhead Squat (2 Seconds in Bottom)

1 Overhead Squat

—Go easy! If you start missing depth, back off on weight and finish out the squat complex time with easy but perfect sets.

2: Metcon (Time)

3 Rounds for Time:

3 Power Snatches 75/55

6 Burpees over the barbell

9 Wall Balls 20/14

Rest 1min between rounds to catch your breath

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Announcements

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

Beast River Fitness – WOD

DAILY MINDSET
“Seek not good from without; seek it within yourselves, or you will never find it.” -Epictetus

When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options.

When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.

Responsibility is a weapon. And it only comes from within.

Warm-up

0: Warm-up (No Measure)

Suggested timeline for today’s suggested WOD:

0-12: Warm Up

12-27: Strength

27-40: Metcpm

40-45: Cooldown

Warm-up:

Platform Drills, done in place:

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

Strength

1: Push Press (5×3 – moderate weight across)

Split Jerk for advanced athletes

Metcon

2: Metcon (Time)

For Time:

100 Double Unders

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

25 Left Overhead Walking Lunges w/ DB (50/35)

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

25 Right Overhead Walking Lunges w/ DB (50/35)

100 Double Unders

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Announcements

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

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.

Warm-up

1: Warm-up (No Measure)

Suggested timeline for today’s suggested WOD:

0-15: Warm Up

15-27: Strength Superset 1

27-39: Strength Superset 2

39-45: Cooldown

3 Rounds

30 Seconds Single Unders

30 Seconds Push-up to Down Dog

30 Seconds Banded Single Arm Rows (15 Seconds Each)

30 Seconds Jumping Air Squats

Strength

1: Metcon (Weight)

“Anterior Annihilation”

3 Rounds for quality:

5 Power Cleans (Unbroken)

7 Front Squats w/ Power Clean Weight

14 Alternating Jumping Lunges

Post Weight Used For Power Cleans

2: Metcon (Weight)

“Positively Posterior”

3 Rounds for quality:

5 Romanian Deadlifts (Unbroken)

7 Deadlifts w/ RDL weight (Unbroken)

14 V-Ups from a Hollow Body

Post Weight Used For RDLs

Read More