Today's WOD

CrossFit East River – WOD

MINDSET
“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson

We can choose to believe that life is happening to us, or that we are fully in control.

We could stand by, and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script.

Life is a direct reflection of the choices that we make. That the good, bad, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens.

Warm-up

1: Metcon (No Measure)

2 ROUNDS :20 ON // :10 OFF

MVMT 1 – High Knees

MVMT 2 – Butt Kickers

MVMT 3 – Air Squats

MVMT 4 – Pike Push-Ups

Metcon

2: Metcon (Time)

“Froggin”

Every 5 Minutes x 5 Sets:

200 Meter Run

15 Burpees

200 Meter Run

STIMULUS

DESCRIPTION

Rounds begin every 5 minutes in this simple bodyweight interval workout

You’ll complete the three stations for time and rest whatever time remains until the next round begins

Rounds begin on the 0-5-10-15-20

Record your time following the second 200 meter run

Your score is the slowest of the 5 rounds

We’re looking for these rounds to take no more than 4 minutes – giving you at least 1 minute of rest

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CrossFit East River – WOD

MINDSET
“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” – Dr. Seuss

People aren’t thinking about you.
What people are thinking about – is what you’re thinking about them.

We’ve all been in this rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, to “look right” in their eyes. Again, we’ve all been there.

Taken from a children’s book, this quote is anything but childish. In a world where we can be consumed with the thoughts of anothers… we can realize that there’s only one opinion that matters. With every other one being background noise.

Warm-up

1: Metcon (No Measure)

2:00 Bike/Run (increase pace every :30)

into…

2 ROUNDS

10 Glute Bridge-Ups

20 Calf Raises

10 Burpee Broad Jumps

20 Mountain Climbers (1R + 1L = 1 Rep)

10/10 Clam Shells

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Sandpaper”

AMRAP 12:

2 Odd Object Clean and Jerks

2 Odd Object Thrusters

30 Line Hops

4 Odd Object Clean and Jerks

4 Odd Object Thrusters

30 Line Hops

6 Odd Object Clean and Jerks

6 Odd Object Thrusters

30 Line Hops

…

Continue to Add (2) Reps to Odd Object Movements Per Round

“Sandpaper”

AMRAP 12:

2 Double Dumbbell Power Cleans

2 Double Dumbbell Thrusters

30 Double Unders

4 Double Dumbbell Power Cleans

4 Double Dumbbell Thrusters

30 Double Unders

6 Double Dumbbell Power Cleans

6 Double Dumbbell Thrusters

30 Double Unders

…

Continue to Add (2) Reps to Dumbbell Movements Per Round

STIMULUS

DESCRIPTION

In this 12 minute workout, the reps on the odd object movements will climb by 2 each round

The line hop reps will stay static at 30

Your score total is total reps accumulated over the 12 minutes

Use the following cheat sheet for scoring:

Finish 2’s: 34

Finish 4’s: 72

Finish 6’s: 114

Finish 8’s: 160

Finish 10’s: 210

Finish 12’s: 264

Finish 14’s: 322

Finish 16’s: 384

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CrossFit East River – WOD

MINDSET
“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci

Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight.

Before it was invented… talk about a nightmarish idea. The thought of hurling ourselves into the air, like a bird, with no guarantee of landing. For him to write the above quote, speaks to his greatest accomplishment – his mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible regardless.

It’s good to acknowledge the primary job of our brain – to keep us safe.
It’s going to aim to convince us that we want to avoid risk, danger, and failure.
The saying “it’s you versus you” couldn’t be truer.
It’s not the competition that will beat us. It will only be ourselves.

Warm-up

1: Metcon (No Measure)

2 ROUNDS

25ft. High Knees

25ft. Butt Kickers

25ft. Over the Fence/ Under the Fence

5 Scap Push-Ups on Forearms

Metcon

2: Metcon (AMRAP – Reps)

“Tabata Something Else”

8 Rounds (20 Seconds On + 10 Seconds Off):

Odd Object Rows

Sit-ups

Push-ups

Air Squats

“Tabata Something Else”

8 Rounds (20 Seconds On + 10 Seconds Off):

Strict Pull-ups

Sit-ups

Push-ups

Air Squats

STIMULUS

DESCRIPTION

Working with all bodyweight movements in this Tabata style workout

Tabata intervals are 8 rounds of 20 seconds of work followed by 10 seconds of rest

You’ll complete all 8 rounds at one movement before advancing to the next

Keep a running count of the rep numbers completed at each station

You’ll enter your total reps separately for rows, sit-ups, push-ups, and air squats

You final score is total reps accumulated over the workout

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CrossFit East River – WOD

MINDSET
“The most common lies a man tells are to himself.” – Frederich Nietzsche

Do you ever think, about the way you think?

Hands down, we are our own harshest critic. Most of us would never, ever talk to another human being the way we talk to ourselves. Think about the doubts we’ve had recently, whether it be about ourselves, or other people. This is not an attempt to say we are bad people for having those thoughts. They come. But the step that must take place in the middle, is awareness. To recognize these “lies” as Nietzsche puts it, so that we can put them into their place.

As we move through our day today, let’s think about the way we think.

Warm-up

Metcon

1: Metcon (No Measure)

Warm-up

2 ROUNDS

:30 Bike/Run/Row/Jump Rope

10 Lunges

10 Alt. See-Saw DB bent over row* (or Backpack Row)

1: Metcon (No Measure)

Warm-up

2 ROUNDS

:30 Bike/Run/Row/Jump Rope

10 Lunges

10 Alt. See-Saw DB bent over row* (or Backpack Row)

2: Metcon (Time)

“Shenanigans”

Every 3 Minutes x 7 Rounds:

12 Odd Object Ground to Overhead

6 Lateral Burpees Over Odd Object

12 Odd Object Reverse Lunges

6 Lateral Burpees Over Odd Object

Scoring: Time

HOME GYM: “Shenanigans”

Every 3 Minutes x 7 Rounds:

12 Alternating Dumbbell Power Snatches

6 Lateral Dumbbell Burpees

12 Alternating Dumbbell Reverse Lunges

6 Lateral Dumbbell Burpees

Scoring: Time

STIMULUS

DESCRIPTION

We’ll work through 7 fast paced intervals today

You’ll work through the 4 stations for time and rest until the next round begins

Rounds begin on the 0-3-6-9-12-15-18

Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest

Your score is the slowest of the 7 rounds

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CrossFit East River – WOD

MINDSET
**“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”

It’s been said before that external events don’t define us. We 100% believe in that. Going a bit further, we also believe that external events cannot create us.

Winning the CrossFit Games is something incredible. A monumental achievement. We won’t discredit that. But… does it change who are?

It can’t. It’s external. We aren’t a different human being the morning after. What can change us however, is the character we become. The beliefs we choose to hold. The standards we live up to.

A change on the inside reflects on the outside.
Never the other way around.

Warm-up

1: Metcon (No Measure)

Warm-up

20 Single Unders

20 Fast Single Unders

20 High Jump Single Unders

10 Penguin Taps Drill (simulated doubles)

:20 Double Unders or Double Under attempts

Metcon

2: Metcon (Time)

“White Knuckles”

For Time:

40 Odd Object Rows

400 Meter Run

40 Odd Object Ground to Shoulder

800 Meter Run

40 Odd Object Shoulder to Overhead

400 Meter Run

40 Odd Object Rows

Scoring: Time

HOME GYM: “White Knuckles”

For Time:

20 Strict Pull-ups

400 Meter Run

40 Double Dumbbell Power Cleans

800 Meter Run

40 Double Dumbbell Push Jerks

400 Meter Run

20 Strict Pull-ups

Scoring: Time

STIMULUS

DESCRIPTION

In this chipper style workout, we’ll alternate between running and odd object movements

We expect this workout to be on the longer side, taking around 18-25 minutes to complete

ODD OBJECT ROWS

Choose a weight, rep number, or variation that takes 2 minutes or less to complete

ODD OBJECT GROUND TO SHOULDER

Choose a weight here that allows you to complete at least 10 reps at a time

ODD OBJECT SHOULDER TO OVERHEAD

This is ideally the same weight as the ground to shoulder – something you can complete at least 10 reps at at time

RUN

See below for run substitutions

MODFICATIONS

ODD OBJECT ROWS

Reduce Reps

20 Strict Pull-ups

Banded Strict Pull-ups

Ring Rows

ODD OBJECT GROUND TO SHOULDER

Double Dumbbell Power Cleans

Single Dumbbell Power Cleans

ODD OBJECT SHOULDER TO OVERHEAD

Double Dumbbell Push Jerk

Single Dumbbell Push Jerk

RUN

400 Meters:

500 Meter Row

1000 Meter Bike Erg

40/30 Calorie Schwinn Bike

28/20 Calorie Assault or Echo Bike

30 x 10 Meter Shuttle Runs

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CrossFit East River – WOD

MINDSET
“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

We don’t get what we want.
We get what we expect.

The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with.

But the opposite can also be true.
Our expectations become our realities.
It’s not good enough to want it. We have to believe it.

Warm-up

1: Metcon (No Measure)

Warm-up

2 ROUNDS

:30 Run

10 Alt. Step-Ups (or Reverse Lunges)

5 DBL DB Deadlifts (or Backpack)

5 DBL DB Hang Muscle Snatch (or Backpack)

10 Up-Downs

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Trust Fall”

AMRAP 20:

40 Air Squats

20 Push-ups

10 Reverse Burpees

*Every 2 Minutes (Starting at 0): 40 Line Hops

“Trust Fall”

AMRAP 20:

40 Air Squats

20 Push-ups

10 Reverse Burpees

*Every 2 Minutes (Starting at 0): 40 Double Unders

STIMULUS

DESCRIPTION

We’ll work through 4 movements in this longer, all bodyweight workout

Every 2 minutes, starting at the beginning of the workout, you’ll complete 40 line hops

Over and back = 1 rep on the line hops

With the remaining time in the 2-minute window, get as far as you can into the rounds of squats, push-ups, and reverse burpees

When the clock hits the next 2 minute interval, you’ll complete 40 more line hops before picking up where you left off

Your score is total rounds and reps completed at the end of 20 minutes

The line hop reps do not count towards your score

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CrossFit East River – WOD

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?

Warm-up

1: Metcon (No Measure)

Warm-up

AMRAP x 4 MINUTES

:30 Run, Bike or Row

5 Side Plank Rotations/Side

10 Air Squats

10 Bent Over Row

Metcon

2: Metcon (No Measure)

Workout – HOME

AMRAP x 16 MINUTES

1:30 Bike, Row, Run, Ski, etc.

:30 Star Side Plank L Side

:30 Star Side Plank R Side

20 Air Squats

10 db/Backpack Bent Over Rows

(No Measure)

Cool Down

3: Metcon (No Measure)

HOME GYM: Supple Sunday

# Upper Body Mobility

1. Wrist Stretches: 30 Seconds Each Direction

2. Pec Stretch on Wall : 1-2 Minutes Each Side

3. Puppy Pose: 2 Minute Hold

Lower Body Mobility

1. Spiderman Hold: 3 Minutes Each Side

2. Happy Baby: 2 Minute Hold

3. Plantar Stretch: 2-3 Minute Hold

4. Butterfly Stretch: 2 Minute Hold

5. Squat Hold: 3 Minutes

Midline Work

3 Rounds, Not for Time:

50 4-Count Flutter Kicks

40 Single Arm Bent Over Rows (20 each)

30 Weighted Glute Bridges

20 Weighted Sit-Ups

*Using Dumbbell or Odd-Object

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CrossFit East River – WOD

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.

Warm-up

1: Metcon (No Measure)

WARM-UP

2-3 Sets

10 Odd -Object Press

20 Air Squats

200m Run

2-3 Sets

15 Banded Good Mornings*

30 Second Front Plank

*Use broomstick, band, or no equipment

SUBS

Run

100 Odd-Object Step-ups (use something higher then the normal 24″/20″)

Metcon

2: Metcon (Time)

“Ham & Cheese” (No Equipment Version)

1 Mile Run

Into…

10-9-8-7-6-5-4-3-2-1:

Odd-Object Thrusters

Burpees

Into…

1 Mile Run

“Ham & Cheese”

1 Mile Run

Into…

10-9-8-7-6-5-4-3-2-1:

Goblet Dumbbell Thrusters

Burpees

Into…

1 Mile Run

STIMULUS

We have a simple couplet sandwiched between a 1 mile run buy in and cash out

Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out

For the couplet, lay out goes:

10 Odd-Object Thrusters

10 Burpees

9 Odd-Object Thursters

9 Burpees

8 Odd-Object Thrusters

8 Burpees

etc.

Standard burpees with chest to the ground and full extension of the hips with the jump at the top

This can be a long grind of a workout, we expect this workout to take 25-35 Minutes

The cash-out run following the couplet rounds gives you the opportunity to keep moving forward after ‘going big’

Going bigger that you’re accustomed to every once is a while can help reset your expectations of a certain movement and push your fitness and mentality forward

Your score is total time of completion

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CrossFit East River – WOD

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, and where to learn from. But there’s a reason the quote above reads “can” make you wiser. It’s a choice to learn.

Warm-up

1: Metcon (No Measure)

WARM-UP

50 Single Unders

50 Double Unders

3 Rounds:

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

15 Air Squats

SUBS

Double Unders

60 Hot Hops (each foot tap counts as a rep)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Hannah Banana” (No Equipment Version)

AMRAP 18:

10 Toe Raises

20 Odd-Object Ground-to-Overhead

60 Double-Unders

“Hannah Banana”

AMRAP 18:

10 Strict Toes to Bar

20 Alternating Dumbbell Power Snatches

60 Double-Unders

STIMULUS

This workout is all about finding a consistent break-up strategy to carry you through the 18 minutes of work

Taking short calculated breaks can sometimes allow you to move faster then bigger sets with longer break

Set up a weight that you can complete the ground to overhead with 1 break MAX each round

Aim to complete the double unders in 1-2 sets

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CrossFit East River – WOD

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.

Warm-up

1: Metcon (No Measure)

WARM-UP

5 Rounds:

5 Russian Baby Makers Video

100m Jog or 10 x 10m Shuttle Runs

15 Dumbbell deadlifts

Metcon

2: Metcon (Time)

“Spaceship”

5 Rounds For Time:

100m Single DB Farmers Carry

200m Run

30 Dumbbell Swings

“Spaceship” (No Equipment Version)

5 Rounds For Time:

100m Odd-Object Carry

200m Run

30 Odd-Object Swings

STIMULUS

Set up a heavier load if available for the single odd-object carry, but weights that will allow you to complete 50m unbroken each time

Move with purpose through the three movements

Let’s use the 200m jog as recovery before getting back to the odd-object for swings

Set up an odd-object weight for the swings that you could complete the set of 30 in 1 – 2 sets

SUBS

Odd Object Carry

50 Odd-Object Step-Ups

Run

20 x 10m Shuttle Runs

30 double-unders

20 Burpees

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