Today's WOD

Beast River Fitness – WOD

Equipment Required:
-Weighted Object ✔
– Light band ✔

MINDSET
“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”

Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.

Gaining knowledge, in and of itself, is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but if it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.

Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.

Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after, is knowledge in action.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

3 Over-and-Back Hops Over Weight

3 Weighted Power Cleans (50’s/35’s)

200 Meter Run

6 Over-and-Back Hops Over Weight

6 Weighted Power Cleans (50’s/35’s)

…

[Add 3 Hops + Power Cleans Each Round]
Equipment Required:

-Weighted Object ✔

2: Metcon (No Measure)

AFTER PARTY

Body Armor

3 Supersets:

Max Effort Bench Press/Push-Ups

50 Banded Pull-Aparts

Rest as Needed Between Sets

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Beast River Fitness – WOD

Equipment Recommended:
-Weighted Object ✔

MINDSET
“If you can’t fly, then run. If you can’t run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr

Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.

Every day, Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.

What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.

As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters, is that we’re moving forward.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

5 Rounds of “Cindy”

35 Weighted Front Squats (50’s/35’s)

Max Rounds of “Cindyish”

1 Round of “Cindy:”

5 Odd Object Curls

10 Push-ups

15 Air Squats
Equipment Required:

-Weighted Object ✔

2: Metcon (No Measure)

AFTER PARTY

Midline

3 Giant Sets:

100′ Weighted Overhead Carry (Left)

:15 Seconds leg raises / l-sit on ground

100′ Single Weighted Overhead Carry (Right)

:15 Second leg raises / l-sit on ground

Rest as Needed Between Sets

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Beast River Fitness – WOD

Equipment Recommended:
-Weight/Odd Object ✔
-Jump Rope ✔

MINDSET
“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” – Theodore Vale

Fear can be absolutely paralyzing. It can feel so real, that we would bet our lives on whatever it is, happening.

If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we talked ourselves into failure… before we even began. We convinced ourselves it was impossible, but we didn’t even try.

The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction.

FEAR – False Evidence Appearing Real. The same mind that builds a paralyzing fear can break one down by shifting what we place our thoughts towards. Instead of dwelling on what could go wrong, dwell on why it will go right.

Metcon

1: Metcon (Time)

50-30-10:

Single DB/Odd Object Hang Clean and Jerks (50/35)

Single DB/Odd Object Reverse Lunges (50/35)

Double Unders / Penguin Jumps
Equipment Recommended:

-Odd Object ✔

-Jump Rope ✔

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Beast River Fitness – WOD

NO EQUIPMENT NEEDED TODAY!

MINDSET
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In Edgar Dale’s “Cone of Learning”, we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.

Information without application, is knowledge.
Information with application, is wisdom.

Metcon

1: Metcon (Time)

12 Rounds for Time with a “contactless partner”

200m Run

20 V-Ups

20 Air Squats
-No equipment needed.

-No contact! Air high fives only.

-Each partner does a full round before switching (6 rounds total each)

-Air high-five to rotate partners

2: Metcon (No Measure)

AFTER PARTY

Body Armor

Alternating On the Minute x 4 Rounds:

Minute 1:

30 Flutter Kicks

Minute 2:

10 Clapping Push-Ups

10 HR Push-Ups

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Beast River Fitness – WOD

EQUIPMENT REQUIRED:
-DB/KBs for hang squat cleans, or odd object

MINDSET
“Our patience will achieve more than our force.” – Edmund Burke

We are emotional beings. And we can only be rational, after we’ve been emotional.

When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That between an emotional reaction, and the subsequent replacement of rational thought.

Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.

Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.

Metcon

1: Metcon (Time)

3 Rounds:

15 Double Dumbbell Hang Squat Cleans (50’s/35’s)

15 Lateral Dumbbell Burpees

With one object:

3 rounds:

16 DB/KB Hang Squat Cleans (gotta be even!)

15 Lateral DB/KB Burpees
EQUIPMENT REQUIRED:

-DB/KB for hang squat cleans, or odd object

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Beast River Fitness – WOD

MEET AT GYM FOR OUTDOOR WODS!

EQUIPMENT REQUIRED:
IDEAL: 2x DB/KBs, or just two odd heavy objects, or just even one 🙂

MINDSET
“You’re not your job. You’re not how much money you have in the bank. You’re not the car you drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)

The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.

If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… how would one describe us?

Let character be what defines us. Let it be our loudest statement.

Metcon

1: Metcon (Time)

For Time:

50 Shuttle Runs (10 Meters)

200 Meter Farmers Carry (50’s/35’s)

5 Minute Front Plank

200 Meter Farmers Carry (50’s/35’s)

50 Shuttle Runs (10 Meters)
Bring an odd object! Can use 1 KB or DB, alternate hands for the carries. Ideally this is done with 2x DB/KBs.

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Beast River Fitness – WOD

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

4 Strict Pull-ups

8 Double Dumbbell Step Back Lunges (50’s/35’s)

12 Push-ups

16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:

4 Strict Pull-ups

8 Single Dumbbell Step Back Lunges (50/35)

12 Push-ups

16 AbMat Sit-ups

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CrossFit East River – WOD

Black Lives Matter.

We want our community to be the change we wish to see in the world, and it starts with each of us individually. We have been reading, listening, having conversations, participating and donating. This is not a social media campaign or a one-and-done post for us. We can all do better than that.

Please join us in raising funds for the NAACP Legal Defense Fund. The LDF was founded in 1940 by Thurgood Marshall, who would go on to become the first African-American Supreme Court Justice.

We’ve chosen to support the LDF because the fund has a 75+ year history of getting results fighting for racial justice in America. The fund is currently at the forefront of policing reform, protecting protestors and demanding accountability for the killing of George Floyd.

We’ll be hosting a workout, both virtual and outdoors, this Saturday at 10 a.m. to support the fundraiser.

Meet up outside CrossFit East River at 10 a.m. for the workout. We’ll move to the workout location at 10:10. Please wear a mask and bring water. A single weighted item (DB/KB/backpack) is suggested but not required for the workout. The gym will not be open to leave any personal items.

We hope you’ll be able to support the NAACP LDF and join us for the workout.

Note:
We know some athletes have already done this WOD last week. Please focus on the why we’re coming together as a community to do this workout.

Warm-up

1: Metcon (No Measure)

Cash In:

-Do your own research. Read anti-racist articles and educate yourself. Black Power Cleans recommends the following Instagram pages: @Rachel.Cargle, @ckyourprivilege, @nowhitesaviors, and @decolonizing_fitness

Metcon

2: Metcon (Time)

“Big Floyd”

For Time:

800 meter Run

25 Odd Object Deadlifts

25 Burpees

800 meter Run

25 Odd Object Squat Cleans

25 Burpees

800 meter Run

25 Odd Object Push Presses

25 Burpees

800 meter Run

25 Odd Object Clusters

25 Burpees

800 meter Run
Your odd object should be heavy but not so heavy you can’t push press it for 5-7 unbroken reps.

With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the last 800 meter Run is completed

Black Power Cleans originally posted the workout with a non-fitness related cash in/out.

Cool Down

3: Metcon (No Measure)

Cash Out:

-Donate, sign petitions, and spread awareness.

-Consider donating to the NAACP LDF, link below, or other worthy charities.

https://www.facebook.com/CrossfitEastRiver/posts/2202911306521931

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For Immediate Release

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CrossFit East River – WOD

MINDSET
“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis

We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.

When a stonecutter addresses his next task, splitting a giant stone in two, he starts hammering away. One blow at a time, he lines up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.

Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.

True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.

Warm-up

1: Metcon (No Measure)

200 Meter Run

2 Rounds:

30 Seconds Inchworm to Push-ups

30 Seconds Active Spidermans

30 Seconds Russian Baby Makers

200 Meter Run

2 Rounds:

30 Seconds Pausing Air Squats (3 Seconds in Bottom)

30 Seconds Dead Hang From Pull-up Bar

30 Seconds Front Plank to Push-up Plank

200 Meter Run

2 Rounds:

3 Strict Pull-ups

6 Push-ups

9 Air Squats
https://youtu.be/Et0WRT6Q3sA

https://youtu.be/tGxCop_0yRQ

https://youtu.be/bhsZ7SURH34

https://www.youtube.com/watch?v=P7E2_-yUMOI

Metcon

2: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Rx+ (Full Murph, with vest, partitioning allowed.)

Option C: (reduced reps, suggestion:)

Run 800 Meters

50 Pull-ups

100 Push-ups

150 Air Squats

Run 800 Meters

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