Today's WOD

Beast River Fitness – WOD

Meeting Location:
-TRACK 🏃🏾‍♀️(East River Park – Track)

Equipment Recommended:
– Wristwatch ⌚

MINDSET
“The only person you are destined to become is the person you decide to be.” – Ralph Waldo Emerson

Fate puts opportunity in front of us. Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen. Choose. Decisions = Destiny.

Metcon

1: Metcon (Time)

10 Rounds:

200m Sprint

Rest 2-3 minutes.

Rest time = time to casually walk back to starting line.

Run each sprint 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 Push-Ups

10 Situps

10 Air Squats

-Hold remainder of 2:00 in a hollow body or plank.

Read More

Beast River Fitness – WOD

Meeting Location:
-Gym 🏠

Equipment Recommended:
– Weighted Object 🏋🏼‍♀️

MINDSET
“You can’t build on top of success you don’t acknowledge.” – Dallas Travers

There’s a dark side to being so driven. We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we were psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.

It’s not wrong to be passionately driven. That’s not where the harm comes from. The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Granola Bar”

AMRAP 12:

7 Weighted Object Clusters

14 Lateral Burpees Over Object
Meeting Location:

-Gym 🏠

Equipment Recommended:

– Weighted Object 🏋🏼‍♀️

2: Metcon (No Measure)

Body Armor

3 Giant Sets:

9 Single Legged Deadlifts (Left)

9 Single Legged Deadlifts (Right)

15 Stiff-Legged Sumo Deadlifts

21 Weighted Glute Bridges

Rest 2 Minutes Between Sets

Read More

Beast River Fitness – WOD

Meeting Location:
-Gym 🏠

Equipment Recommended:
-Weighted Object ✔
– Yoga Mat ✔

MINDSET
“If you aren’t going all the way, why go at all?” – Joe Namath

The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Unyielding to any circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.

If we are going to fall flat on our face in something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. It’s going to be really freaking cold. So we have two options.

Let’s burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.

When we go to work, we show up to put in a championship performance.

When we have family over for dinner, we show up to put in a championship performance.

When we go to the gym to train ourselves, we show up to put in a championship performance.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

10 Single Arm Alternating Snatches

20′ Weighted Walking Lunge

10 Burpees

20′ Weighted Walking Lunge

10 Single Arm Alternating Snatches

Rest 1:1 After Each Set
Meeting Location:

-Gym 🏠

Equipment Recommended:

-Weighted Object ✔

– Yoga Mat ✔

2: Metcon (No Measure)

AFTER PARTY

Midline Recovery

30-25-20-15-10:

Sit-Ups

Hollow Rocks

After Each Round:

2 Minute Machine Recovery

Read More

Beast River Fitness – WOD

Meeting Location:
GYM

Equipment Free Friday!

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. It was for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.

That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first 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. 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 win. That’s what we do.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

0:30 Plank

20 HR Push-ups

30 Walking Lunges

200 Meter Run

2: Metcon (No Measure)

AFTER PARTY

Body Armor

3 Giant Sets:

8 Single Leg Glute Bridges (left)

8 Single Leg Glute Bridges (Right) Video

40 Flutter Kicks

Rest 2 Minutes Between Sets

Read More

Beast River Fitness – WOD

Meeting Location:
Gym 🏋️‍♀️

Equipment Recommended:
-Weighted Object ✔

MINDSET
Science has measured humans to have 20,000 genes. Some onions have 40,000.

The idea of better or worse “gene pools” is a myth. True for our skin and hair color at birth, but not at all towards our potential in life.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.

The great thing about Epigenetics is that we’re all born with it. We just need to get after it.

Metcon

1: Metcon (Time)

21-15-9:

Weighted Power Cleans

Weighted Front Squats

Weighted Push Jerks
Meeting Location:

Gym 🏋️‍♀️

Equipment Recommended:

-Weighted Object ✔

2: Metcon (No Measure)

AFTER PARTY

Capacity Builder

On the 4:00 x 4 Rounds:

9 Devil’s Press With Weighted Object

18 Burpees over object

Read More

Beast River Fitness – WOD

Today is the first of “Track Tuesdays.” Meet at the East River Park Track at the class start time. No equipment required.

MINDSET
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 yourself permission to create junk. To be able to laugh off mistakes, and get better through their lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement, can become our worst enemy. Judge less, and practice more. That’s the secret sauce.

Metcon

1: Metcon (Time)

“Goodie Bag”

For Time:

800 Meter Run

20 Burpees

30 V-Ups

200 Meter Shuttle Sprint (50m x 4)

30 V-Ups

20 Burpees

800 Meter Run

Read More

Beast River Fitness – WOD

Recommended Equipment:
-Weighted Object ✔

MINDSET
“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb

To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.

We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.

Metcon

1: Metcon (Time)

On the 4:00 x 5 Rounds:

20 Jumping Lunges

20 Hand Release Push-ups

20 Air Squats

20 Deadlifts
Recommended Equipment:

-Weighted Object ✔

Post your slowest round to time.

2: Metcon (No Measure)

AFTER PARTY

Body Armor (A)

3 Sets:

Max Effort L-Sit/Hang

Between Sets [2 Times]:

100 Meter Farmers Carry

Body Armor (B)

3 Sets Not For Time:

20 Sit-ups

30 Hip Extensions

400m jog (recovery pace)

Read More

Beast River Fitness – WOD

Equipment Recommend: (All the toys Saturdays)
-Weighted Object ✔
-Jump Rope ✔

MINDSET
“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb

To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.

We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.

Strength

1: Metcon (AMRAP – Reps)

3x 0:30 rounds:

MEx HR Pushups

Reset as needed between the 3 sets

Metcon

2: Metcon (Time)

“BeastBurn”

With a partner:

10 Rounds:

10 Thrusters

20 Double Unders

10 Burpees over weighted object

-Switch after each full round, 5 rounds total per partner.
Equipment Recommend: (All the toys Saturdays)

-Weighted Object ✔

-Jump Rope ✔

No Contact between partners, air high-fives only 😃

Read More

Beast River Fitness – WOD

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

Equipment Recommended:
-Weighted Object ✔
-Yoga Mat ✔

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

Choice is one of the most powerful things we have as human beings.
But hiding in that power, is also one of the most destructive forces imaginable.

Ironically enough, the missing link to accomplishing that “thing”, is choice… specifically, the lack of it.

A different thought process from the quote above, is to stop trying to do everything.

To be able to stand in a room with a thousand doors, and be able to close 999 of them.

Are we trying to do too much? Sometimes less truly can be more.

Metcon

1: Metcon (Time)

“Tee Time”

5 Rounds:

20 Weighted Object Swings

35 Sit-ups

50 Mountain Climbers*

*Both Legs Up = 1 Rep
Equipment Recommneded:

-Weighted Object ✔

-Yoga Mat ✔

2: Metcon (No Measure)

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Lats

Upper Back

Glutes

Quads

Read More