Today's WOD

CrossFit East River – WOD

DAILY MINDSET
“It’s not how much we give, but how much love we put into giving.” – Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.

Metcon

1: Metcon (Time)

“Full Circle”

For Time:

1500 Meter Row

100 Double Unders

50 Calorie Assault Bike

100 Double Unders

1500 Meter Row

Switch position of bike in WOD with ROW as available.

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CrossFit East River – WOD

DAILY MINDSET
“Your mind is not your shoe size.” – Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.

Weightlifting

1: Metcon (Weight)

Clean and Jerk Complex

5 Sets:

3-Position Power Clean

3 Push Jerks

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Bottom Line”

Ascending Ladder for 7 Minutes:

3 Clean and Jerks (135/95), 3 Toes to Bar

6 Clean and Jerks (135/95), 6 Toes to Bar

9 Clean and Jerks (135/95), 9 Toes to Bar

…

Add (3) Reps to Each Movement Until Time Cap

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CrossFit East River – WOD

DAILY 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 the “Cone of Learning” (Edgar Dale), 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 (AMRAP – Rounds and Reps)

“Pinball”

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Power Snatches (50/35)

1 Minute Row/Bike Calories

1 Minute Rest

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CrossFit East River – WOD

COMPTRAIN MINDSET
“Your obsessions become your possessions.” – Ed Mylett

The word “obsessed” gets a bad rap.
And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not a causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.
Be obsessed with becoming a better husband. A better wife.
A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“AWOL”

AMRAP 5:

50/35 Calorie Row/Assault Bike

Max Power Snatches (95)

Rest 5 Minutes

AMRAP 5:

50/35 Calorie Row/Assault Bike

Max Power Clean and Jerks (95)

Rest 5 Minutes

AMRAP 5:

50/35 Calorie Row/Assault Bike

Max Thrusters (95)

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CrossFit East River – WOD

COMPTRAIN MINDSET
“75% Emotional, 25% Physical”

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependant on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Paypal”

Teams of 3

AMRAP 20:

30 Strict Pull-ups

40 Strict Dumbbell Presses (35’s/25’s)

50 Back Squats*

Round 1: 155/105

Round 2: 185/135

Round 3: 205/145

Round 4: 225/155

Round 5: 245/165 (Max Reps)

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CrossFit East River – WOD

COMPTRAIN MINDSET
“If you fight for your limitations, you get to keep them.” – Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Turbo Tax”

AMRAP 15:

30/21 Calorie Assault Bike

30 Kettlebell Swings (53/35)

30 Box Jumps (24″”/20″”)

30 Deadlifts (135/95)

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CrossFit East River – WOD

COMPTRAIN MINDSET
“I want to see it, before I believe it.”

We are visually oriented people.
We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

Metcon

1: Metcon (Weight)

“Double Jeopardy”

On the 4:00 x 5 Rounds:

50 Double Unders

5 Bar Muscle-ups

5 Power Snatches

Build in Power Snatch Weight

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CrossFit East River – WOD

COMPTRAIN MINDSET
“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

Metcon

1: Metcon (Time)

“Deadliest Catch”

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

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CrossFit East River – WOD

MINDSET
“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Pain gets a bad rap.
Not in our world.

Pain is a purely a temporary feeling… where suffering is a state of mind.

As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.

Pain is mandatory.
Suffering is optional.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Team Barbara”

Teams of 2

AMRAP 20:

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats

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CrossFit East River – WOD

MINDSET
“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Pain gets a bad rap.
Not in our world.

Pain is purely a temporary feeling… where suffering is a state of mind.

As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.

Pain is mandatory.
Suffering is optional.

Weightlifting

1: Metcon (Weight)

Build to a Heavy Complex:

1 Power Clean

1 Front Squat

1 Push Jerk

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Wise Men”

AMRAP 3:

Max Rounds of “”Macho Man”” (135/95)

Rest 3 Minutes

AMRAP 3:

Max Rounds of “”Macho Man”” (155/105)

Rest 3 Minutes

AMRAP 3:

Max Rounds of “”Macho Man”” (185/135)

1 “Macho Man” complex is:

3 Power Cleans

3 Front Squats

3 Push Jerks

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