Today's WOD

Beast River Fitness – WOD

Meeting Location:
-Gym 🏠

Equipment Recommended:
– Weighted Object 🏋🏼‍♀️
– Jump Rope 🦘

MINDSET
“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is, however, much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are. The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

Metcon

1: Metcon (Time)

“It’s Goin’ Down”

21-18-15-12-9:

Hang Power Snatch

Goblet Thrusters

After Each Round: 30 Double Unders
Meeting Location:

-Gym 🏠

Equipment Recommended:

– Weighted Object 🏋🏼‍♀️

– Jump Rope 🦘

2: Metcon (Time)

AFTER PARTY

Run Conditioning

5k run, easy pace

Read More

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

Read More

Beast River Fitness – WOD

Meeting Location:
-Gym 🏠

Equipment Required:
-Weighted Object 🏋️‍♀️

MINDSET
“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world.

Are we focused on what might go wrong? Or are we focused on what will make it go right?

Metcon

1: Metcon (Time)

5 Rounds:

200 Meter Run

5 Rounds of Dumbbell “Macho Man”

Rest 1:30 between rounds

1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

2: Metcon (No Measure)

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Lats

Calves

Upper Back

Quads

Read More

Beast River Fitness – WOD

Meeting Location:
-Gym 🏠

Equipment Required:
-Weighted Object 🏋️‍♀️
-Jump Rope 🦘

MINDSET
“How much do you care about getting better?”

Sounds like a silly question, but most don’t think about this.

When we truly care about getting better, our view on things change. We see events as means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.

When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Shoot Your Shot”

AMRAP 18:

50′ Overhead Walking Lunge (left)

15 Goblet Thrusters

50′ Overhead Walking Lunge (right)

15 Deadlifts
Meeting Location:

-Gym 🏠

Equipment Required:

-Weighted Object 🏋️‍♀️

2: Metcon (No Measure)

AFTER PARTY

Handstand Walk Conditioning

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

Read More

Beast River Fitness – WOD

Meeting Location:
-East River Park Track 🏃‍♂️

Equipment Required:
-Nothing )

MINDSET
“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer

“Win the morning, win the day” is something we’ve all heard once or twice before.

It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

Metcon

1: Metcon (Time)

On the 4:00 x 6 Rounds:

400 Meter Run

12 V-Ups

12 Jumping Lunges (alternating)
Meeting Location:

-East River Park Track 🏃‍♂️

-Post slowest round to time

2: Metcon (No Measure)

AFTER PARTY

Gymnastic Capacity

1:00 Plank Hold / L-Sit

30 HR Push-ups

Rest 2 Minutes

0:45 Plank Hold / L-Sit

20 HR Push-ups

Rest 1 Minute

0:30 Plank Hold / L-Sit

10 HR Push-ups

Read More

Beast River Fitness – WOD

Meeting Location:
-Gym 🏠

Equipment Required:
-Weighted Object 🏋️‍♂️

MINDSET
“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth

As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.

Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what needs to stay… and what needs to go.

Metcon

1: Metcon (Time)

20-18-16-14-12-10:

Alternating Power Snatches

After Each Round:

10 Lateral Burpees Over Object
Meeting Location:

-Gym 🏠

Equipment Required:

-Weighted Object 🏋️‍♂️

2: Metcon (No Measure)

AFTER PARTY

Body Armor

3 Giant Sets:

9 Tempo Single Arm Bent Over Row (Left)

21 Banded Good Mornings

9 Tempo Single Arm Bent Over Row (Right)

21 Banded Pull-Aparts

Read More

Beast River Fitness – WOD

Meeting Location:
-Gym 🏠

Equipment Required:
-Jump Rope ✔
-Weighted Object ✔

MINDSET
“Water the flowers, not the weeds.”

Imagine your vision being a water hose. And wherever your attention goes, you water. Whatever we water… grows.

There is truth behind this. Every day, we are going to spend our water (our thoughts), on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts will grow into reality.

But the opposite is also true. Check in with ourselves today. Are we watering the flowers, or the weeds?

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 600m Run

Into Max Rounds:

30 Double Unders

20 Air Squats

Rest 5 Minutes

AMRAP 5:

Buy-In: 400m Run

Into Max Rounds:

30 Double Unders

15 Front Squats

Rest 5 Minutes

AMRAP 5:

Buy-In: 200m Run

Into Max Rounds:

30 Double Unders

10 Thrusters
Meeting Location:

-Gym 🏠

Equipment Required:

-Jump Rope ✔

-Weighted Object ✔

2: Metcon (No Measure)

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Forearms

Quads

Calves

Glutes

Read More

Beast River Fitness – WOD

Meeting Location:
-Gym 🏠

Equipment Required:
-None, equipment free Friday!

MINDSET
“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

“Pretty good” is decent. “Pretty good” is average. “Pretty good” checks the box. “Pretty good”… is the enemy of excellent.

How we do anything is how we do everything… and there is nothing in life worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second time sooner than we think. Let’s take those “pretty goods”… to great.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

25m AMRAP with a partner:

10 HR Push-Ups

15 Air Squats

50′ Walking Lunge

-Switch after each full round

-Air high-fives only )
Meeting Location:

-Gym 🏠

Equipment Required:

-None, equipment free Friday!

2: Metcon (No Measure)

AFTER PARTY

Body Armor

Accumulate the Following Totals:

3 Minute Wall Sit

2 Minute Hollow Hold

1 Minute Side Plank with Arm Raised – Left

1 Minute Side Plank with Arm Raised – Right

Read More

Beast River Fitness – WOD

Meeting Location:
Gym🏠

Equimpent Required:
-Weighted Object 🏋️‍♂️

MINDSET
“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. However, it is often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack the concrete intentions that we need when we hit the chaotic storm.

If we have to pause to think about what our goals are, we haven’t yet defined them to the extent we need to have them stick. They need to come to our lips in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable. “I need to get better with money”, turns into “I will have $40 each payment transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.

Metcon

1: Metcon (Time)

“Wheelie Time”

On the 15:00 x 2 Rounds:

400 Meter Shuttle Sprint (50m x 8)

Directly Into…

3 Rounds:

100′ Walking Lunge

20 Over-and-Back Hops Over Object

Directly Into…

200 Meter Farmers Carry
Meeting Location:

Gym🏠

Equimpent Required:

-Weighted Object 🏋️‍♂️

2: Metcon (No Measure)

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Chest

Triceps

Hamstrings

Lower Back

Read More

Beast River Fitness – WOD

Meeting Location:
-Gym 🏠

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

MINDSET
“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks. Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and seem like the things we should be doing right now.

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got nothing done by its end. Let’s take note of what we do today with a critical eye. Let’s cut the fluff.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 Power Snatches

20 Overhead Squats

30 V-Ups

40 Hang Clean and Jerks
Meeting Location:

-Gym 🏠

Equipment Recommended:

– Weighted Object 🏋🏼‍♀️

– Yoga Mat ✔

2: Metcon (No Measure)

AFTER PARTY

Midline

4 Rounds Not For Time:

25′ Overhead Walking Lunge (alternate arm each round)

25 Weighted Sit-ups

Read More