CrossFit East River – WOD
Weightlifting
1: Deadlift
Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2
Metcon
2: Metcon (AMRAP – Rounds and Reps)
“Optimus Prime”
AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)
Your workout of the day!
Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2
“Optimus Prime”
AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)
# 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.
______________________________
# “Monkey Business”
4 Rounds:
400 Meter Run
20 Dumbbell Hang Clean and Jerks (50/35)
15 Pull-ups
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 a 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”.
Snatch Complex
Build to Heavy Complex:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
“Rocket Power”
For Time:
21 Lateral Barbell Burpees
21 Power Snatches (115/85)
15 Lateral Barbell Burpees
15 Overhead Squats (115/85)
9 Lateral Barbell Burpees
9 Squat Snatches (115/85)
DAILY MINDSET
“A fall into a ditch can make you wiser.” – Chinese Proverb
A fall into a ditch is a little embarrassing. On a physical level however, pretty easy to recover from. Dust off, and carry on. A fall off a cliff however is… not so nice. Both are mistakes. But one is far more damaging than the other.
Rarely do we step off the cliff first. Before we approach that edge, chances are highly likely that we are going to fall into “ditches” several times along the way, acting as quiet, but real, warning signs. It becomes dangerous when these are ignored.
A cardinal rule of ours is to never waste our failures. These seemingly small mishaps are nature’s way of letting us know where to place our efforts. Where to learn from. But there’s a reason the quote above reads “can” make you wiser. It’s a choice to learn.
“Assault on DT”
5 Rounds:
200 Meter Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 135/95
# DAILY MINDSET
**“Challenges are what make life interesting and overcoming them is what makes life meaningful.” — Joshua J. Marine**
Everyone faces adversity. Not everyone responds the same way.
In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset.
In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just “wasn’t meant to be”. They blame the world, they blame the organization for having a bias, they blame the weather. It is a mentality that clings to excuses, versus solutions.
A growth mindset is one of extreme ownership. A world of continual self reflection. If something didn’t go as planned, what can I learn from this? What can I do better next time? The growth mindset welcomes the short-term pain, knowing that this will only make them better tomorrow. Instead of jumping to excuses, the growth mindset creates the solutions.
Change our mindset, and the world around us changes with it.
We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?
______________________________
“Cool Whip”
3 Rounds:
21/15 Calorie Row
75 Double Unders
Directly Into…
3 Rounds:
20 Dumbbell Snatches (50/35)
12 Lateral Dumbbell Burpees
# DAILY MINDSET
**“Asking “Is this possible?” is rarely relevant. The real question is, “Is this worth doing?” – Andrew Swilinski**
The logical side of us can be a double-edged sword.
It puts “can I do this” in a higher role of importance than “should I do this.”
Although appearing to be minor details, we can soon see the larger implications. When we default to asking the question of whether or not it’s a possibility, we sell ourselves short, placing the logistics ahead of importance. Placing the “whats” in front of the “whys”.
The old expression is true – “if there’s a will, there’s a way”.
“Ninja Turtle”
Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts (225/155)
12/9 Calorie Assault Bike/Row
* Score is the slowest interval of the 5
# DAILY MINDSET
**“Work your land” – Tim Storey**
If the farmer focuses on the fruit, and ignores the root, the tree will never grow.
To “work our land” is the fundamental understanding that our actions today are the seeds we are planting for tomorrow. Every seed we plant, whether positive or negative, is a vote for who we become.
And much like the farmer’s field, this is a continuous process. A successful harvest last year doesn’t mean the farmer can ease off the basics next year. Regardless of the accomplishments, accolades, successes… every day we must work our land.
______________________________
# “Kelly Rowland”
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row
*1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)*
DAILY MINDSET
“I would rather die of passion than boredom.” – Vincent Van Gogh
Certain times will challenge us. Certain times will leave doubts. Certain times will leave us beat up, worn out, exhausted. Sometimes to the point where we question the choices we’ve made. But truly… how awful would life be without them?
Uncertainty is pure gold. It’s what makes us feel alive, and it’s what memories are made of. No one remembers the lazy Sunday at home. They remember their first date. The first time they went on a roller coaster. The first time they walked into a CrossFit gym.
If everything was known, expected and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. With only one of these, let’s welcome it, and make memories we’re proud of. We wouldn’t want it any other way.
“Beef Jerky”
AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges
7 Push Jerks (115/85)
DAILY MINDSET
“As for me, all I know is that I know nothing.” – Socrates
A core belief of ours is to “always be a student”. Regardless of age, experience, accomplishments… there is always so much to learn. And if we retain this mindset, it allows us to keep our eyes open for the next improvement.
Let’s draw two themes from this: One is that everyone is a teacher. We can learn from every interaction, if only we look for it. Two, that we should challenge our assumptions. When we believe we have things figured out, have we truly seen it from all angles? It’s ever easy to become a “victim of the landscape”, falling complacent simply because we’ve done something so many times before. It’s working perhaps, but, could it be better?
Always open-minded, eager to learn. Always a student.
“Heartburn”
For Time:
1 Mile Run
10 Rounds of “Bergeron Beep Test”
1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees
DAILY MINDSET
“No one was ever wise by chance.” – Seneca
Take two individuals, on a hike in the woods.
The first trips over a root, and after the stun, kicks the root in frustration and storms away.
The second trips over the same root, but has a different response. They pick themselves up, dust off, and refresh themselves on the importance to scan the path ahead. And he moves forward now paying closer attention, knowing it could have been far worse.
One took the effort to learn from it, one did not.
Wisdom isn’t by chance, but by choice.
3-Position Power Snatch
Build to a Heavy Complex
(power, hang, floor)
“Hop Scotch”
5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)