Today's WOD

CrossFit East River – WOD

DAILY MINDSET
“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins

We can’t always see what is ahead on the windy road.
We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.

Direction without flexibility is a recipe for disaster, forcing a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.

It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the “how.”

Weightlifting

1: Thruster (Find a 3RM, from the floor)

Metcon

2: Metcon (Time)

Buy-In: 15 Clusters (95/65)

3 Rounds:

15/12 Calories on Rower

15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (95/65)

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CrossFit East River – WOD

DAILY MINDSET
“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth

As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.

Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what needs to stay… and what needs to go.

Metcon

1: Metcon (AMRAP – Reps)

Strict Gymnastics

3 Sets for Max Reps (Choose 1):

Max Strict Handstand Push-ups

Max Strict Ring Dips

Max Push-ups

2: Metcon (AMRAP – Rounds and Reps)

“Bubbles”

AMRAP 12:

10 Burpees

25 Double Unders

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CrossFit East River – WOD

DAILY MINDSET
“Water the flowers, not the weeds.”

Imagine your vision being a water hose.
And wherever your attention goes, you water.
Whatever we water… grows.

There is truth behind this. Every day, we are going to spend our water (our thoughts), on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts will grow into reality.

But the opposite is also true.
Check in with ourselves today.
Are we watering the flowers, or the weeds?

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Dead Space”

5 Rounds of 4 minutes on, 2 minutes off

14 Deadlifts (185/135)

AMRAP “Mini Leg Blaster”

Mini leg blaster :

10 Air Squats

10 Alternating Lunges(5/)

10 Jumping Lunges (5/5)

5 Jumping Air Squats

https://mtntactical.com/exercises/mnt1142-mini-leg-blaster/

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CrossFit East River – WOD

DAILY MINDSET
“Perfection can be spelled with the word paralysis.” – Churchill

The act of “starting” is all too often the most challenging.

As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.

This defense mechanism is amazing for avoiding predators. It can save our life! But on the other hand… it can also prevent it.

Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.

1: Push Press (Find a heavy triple )

Weightlifting

Metcon

2: Metcon (Time)

“Cin City”

For Time:

21 Push Presses (95/65)

5 Rounds of “Cindy”

15 Push Presses (95/65)

3 Rounds of “Cindy”

9 Push Presses (95/65)

1 Rounds of “Cindy”

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CrossFit East River – WOD

DAILY MINDSET
“All progress depends on the irrational person.”

The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.

When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those believed things could be done differently.

We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Buckle Up”

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-Ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

100’ Dumbbell Walking Lunge (50/35)

50 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-ups

Max Calorie Row

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CrossFit East River – WOD

DAILY 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.

Weightlifting

1: Metcon (Weight)

Barbell Complex

Build to a Heavy Complex:

1 Power Clean

2 Front Squats

3 Push Jerks

Metcon

2: Metcon (Time)

“Rack City”

For Time:

10 Power Cleans (155/105)

50 Air Squats

10 Front Squats (155/105)

50 Air Squats

10 Push Jerks (155/105)

50 Air Squats

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CrossFit East River – WOD

Metcon

1: Metcon (Weight)

“Ab-sured”

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups

16/12 Calorie Row / Assault Bike

6 Barbell Strict Presses

Build in Strict Press Weight

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CrossFit East River – WOD

DAILY 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. Genes are responsible 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)

“Crash Test”

For Time:

1,500 Meter Row

30 Deadlifts (245/165)

45 Lateral Barbell Burpees

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CrossFit East River – SweatRiver

Metcon (No Measure)

In 10min work up to heavy 2rm Turkish Get-up

24m EMOM: in groups of 3

Min 1: a 5 Bench + Max Knee Tucks (sit on bench)

Min 2: b 10 DB Alt. Snatches + Max D.U.

Min 3: c 15 Barbell Curl + Max Push-ups

Min 3: d Rest / Spot

Bench: 50%-75% of Body Weight

DB: 50/35

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CrossFit East River – WOD

DAILY 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 do 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 (Time)

“Opening Day”

21-15-9:

Wallballs (20/14)

Pull-up

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

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