Today's WOD

Beast River Fitness – WOD

Meeting Location:
-Gym✔

Equipment Recommended:
-Weighted Object ✔
-Yoga Mat ✔

DAILY MINDSET
“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short. There’s no time to bunt. Let’s swing for the fences.

Metcon

1: Metcon (Time)

“Mirror, Mirror”

For Time:

20 Situps

800 Meter Run

21 Squat Cleans

400 Meter Run

40 Situps

400 Meter Run

21 Squat Cleans

800 Meter Run

20 Situps
Meeting Location:

-Gym✔

Equipment Recommended:

-Weighted Object ✔

-Yoga Mat ✔

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Beast River Fitness – WOD

Meeting Location:
-Gym🏡

Equipment Free Friday!

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 comes time to cross the bridge from planning to execution, many lose their way. And nothing materializes.

View preparation as two parts, equally theoretical and tangible action.
Without the thought behind, it’s wasted energy in multiple directions.
And 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. Are we going to react to tomorrow, or are we going to respond to today?

Metcon

1: Metcon (Time)

“Hot Flash”

5 Rounds For Time:

10 Air Squats

20 Walking Lunges

10 Jumping Air Squats

20 Alternating Jumping Lunges

300m Shuttle Sprint (50m x 6)

Rest 2 minutes between rounds:.

Post slowest time of the 5 rounds to comments.

2: Metcon (No Measure)

AFTER PARTY

Midline Conditioning

Not For Time:

Collect 1min L-Sit/Hang Hold

20 Sit-ups

Collect 45secs L-Sit/Hang Hold

35 Sit-ups

Collect 30secs L-Sit/Hang Hold

50 Sit-ups

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Beast River Fitness – WOD

Meeting Location:
-Gym 🏡

Equipment Required:
-Weighted Object ✔

MINDSET
“I want to see it, before I believe it.”

We are visually oriented people. We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

Metcon

1: Metcon (Time)

3 Rounds For Time:

400 Meter Run

200 Meter Farmers Carry

100 Meter Walking Lunge

2: Metcon (No Measure)

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Hamstrings

Lower Back

Upper Back

Calves

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Beast River Fitness – WOD

Meeting Location:
-Gym

Equipment Recommended:
-Weighted Object 🏋️‍♀️
-Yoga Mat ✔

—The gym will reopen for modified open gym Monday 7 SEP.—

DAILY MINDSET
“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

Metcon

1: Metcon (Time)

3 Rounds For Time:

20 Alternating Power Snatches

20 Sit-ups

20 Push Jerks

20 Sit-ups
Meeting Location:

-Gym

—The gym will reopen for modified open gym Monday 7 SEP.—

2: Metcon (No Measure)

Gymnastics Stamina

For Time:

100 Double Unders

50′ Handstand Walk

80 Double Unders

50′ Handstand Walk

60 Double Unders

50′ Handstand Walk

40 Double Unders

50′ Handstand Walk

20 Double Unders

50′ Handstand Walk

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Beast River Fitness – WOD

Meeting Location:
-East River Park Track 🏃‍♂️

Equipment Required:
-None!

DAILY MINDSET
“You make a living with what you get. You make a life with what you give.” -Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or ulterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous?

If generosity is contagious, it just needs to be started. Let it be us. Be the change we want to see in this world.

Metcon

1: Metcon (Time)

“Born to Run”

For Time:

400 Meter Run, 21 Burpees

400 Meter Run, 15 Burpees

400 Meter Run, 9 Burpees

200 Meter Run, 21 Air Squats

200 Meter Run, 15 Air Squats

200 Meter Run, 9 Air Squats
Meeting Location:

-East River Park Track 🏃‍♂️

Equipment Required:

-None!

2: Metcon (No Measure)

AFTER PARTY

Coach’s Choice (This is our final track Tuesday 🙂 )

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Beast River Fitness – WOD

Meeting Location:
-Gym 🏠

Equipment Recommended:
-Weighted Object 🏋️‍♀️
– Yoga Mat ✔

MINDSET
“There will never be a 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.

Metcon

1: Metcon (Time)

4 Rounds For Time:

400m Run

15 V-Ups from a hollow body

15 Single Arm Power Snatches (alternating)
Meeting Location:

-Gym 🏠

Equipment Recommended:

-Weighted Object 🏋️‍♀️

– Yoga Mat ✔

2: Metcon (No Measure)

AFTER PARTY

Body Armor

4 Giant Sets:

30 Seconds Max Bent Over Rows

30 Seconds Max Single Arm Floor Press

30 Seconds L-Hang/Sit Hold

Rest 1:30 Between Sets

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Beast River Fitness – WOD

Metcon

Metcon (Time)

“21 Savage”

For Time:

Buy-In: 600m run

Directly Into…

21 Dumbbell Front Squats (50’s/35’s)

21 Dumbbell Push Presses (50’s/35’s)

21 Dumbbell Hang Clusters (50’s/35’s)

AFTER PARTY

Reverse Lunges

On the 2:00 x 5 Sets:

Set 1: 14 Reverse Lunges (7/Side)

Set 2: 12 Reverse Lunges (6/Side)

Set 3: 10 Reverse Lunges (5/Side)

Set 4: 8 Reverse Lunges (4/Side)

Set 5: 6 Reverse Lunges (3/Side)

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Beast River Fitness – WOD

Meeting Location:
-Gym 🏠

Equipment Recommended:
-Yoga Mat ✔
-Weighted Object 🏋🏾‍♂️

MINDSET
“Head, Heart, Hands.” – Jim Kwik

Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.

It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.

It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.

As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… what is causing it? Are we bought in?

Head, Heart, Hands. Our reasons are what will reap our results.

Metcon

1: Metcon (Time)

“Buttercup”

On the 3:00 x 5 Rounds:

15 Rows From Push-up Plank

30 Sit-ups

15 Deadlifts
Meeting Location:

-Gym 🏠

Equipment Recommended:

-Yoga Mat ✔

-Weighted Object 🏋🏾‍♂️

2: Metcon (No Measure)

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Hamstrings

Forearms

Lats

Lower Back

Read More

Beast River Fitness – WOD

Meeting Location:
-Gym 🏠

Equipment Recommended:
-Weighted Object🏋️‍♀️

MINDSET
“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela

Nelson Mandela was sentenced to 27 years in prison. He had no bed. He was routinely put in solitary confinement, with no end in sight. He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor.

What he went through is something no human being should ever have to endure.

Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailer to dinner with his wife.

When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.”

Metcon

1: Metcon (Time)

5 Rounds:

400 Meter Run

30 Single Arm Hang Clean and Jerk (15 and 15)

30 Over-and-Back Object Hops
Meeting Location:

-Gym 🏠

Equipment Recommended:

-Weighted Object🏋️‍♀️

2: Metcon (No Measure)

AFTER PARTY

Body Armor

3 Sets: 8 Strict Presses

3 Sets: 12 Weighted Dips / Push-Ups

3 Sets: 16 Weighted Glute Bridges Video

Rest as Needed Between Sets

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Beast River Fitness – WOD

Meeting Location:
-East River Park Track 🏃‍♀️

Equipment Required:
– Watch ⌚

MINDSET
“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.

Metcon

1: Metcon (Time)

“The Longest Mile”

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

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