Today's WOD

CrossFit East River – WOD

DAILY MINDSET
“There is but one degree of commitment; total.” – Arnie Sherr

When we are “interested” in something, we’ll do what’s convenient. But when we are “”committed”” to something… we’ll do whatever it takes.

When we are only interested in a goal, one that doesn’t deeply drive us, we’ll feel the first obstacle that comes our way… and stop. We can find compromises, and comfort-based decisions, given how the uncomfortableness of the inevitable struggle is stronger than our will to win.

Yet, what the quote urges us to do, is to fully commit. Before we embark on the journey, to fully sit and realize the work that is to come. The challenges we’ll face. And to visualize, overcoming all of them. To build this will to be so strong, that no amount of obstacles could ever stop it.

Struggle is guaranteed. The difference will be our level of commitment amidst. No matter where we go in life, let’s go with our full heart.

Metcon

1: Metcon (Time)

“Lynne-sanity”

5 Rounds:

Max Bodweight Bench Press

Max Strict Pull-ups

400 Meter Run

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CrossFit East River – WOD

DAILY 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 such an idea became a mainstream success… talk about a horrific idea! The thought of hurling a human into the air, like a bird, with no guarantee of landing.

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 through it all.

The one person that will stop of us from doing what we want to do, looks back at us in the mirror.
It’s good to acknowledge that the primary job of our brain is to keep us safe. It’s going to try to keep us away from risk, danger, and failure.

It’s you versus you.

Weightlifting

1: Hang Clean (3 sets of 3 at a moderate weight )

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Randy Savage”

AMRAP 12:

3 Rounds of “”Macho Man”” (135/95)

15 Toes to Bar

1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks

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CrossFit East River – WOD

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

We have a choice – to believe that life is happening to us, or that we are fully in control. That life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions.

We can 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 script, that we have complete control over what happens next.

Ask ourselves – at the end of the day, are we going to allow our life to be dictated to us by chance, or by choice?

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“4th Down”

AMRAP 4:

21/15 Calorie Row

21 Kettlebell Swings (53/35)

21 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

15/10 Calorie Row

15 Kettlebell Swings (53/35)

15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:

9/6 Calorie Row

9 Kettlebell Swings (53/35)

9 Thrusters (115/85)

Kilos:

Kettlebell: 22.5/15

1st Bar: 34/25

2nd Bar: 42/29

3rd Bar: 52/38

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CrossFit East River – WOD

DAILY MINDSET
“One of the sincerest forms of respect, is actually listening to what another has to say.” – Brian McGill

Everyone hears things. Not everyone listens.

Just hearing the words of another is to scratch the surface. It’s often here where one can turn into their own mind, formulating a response. The listening has stopped at this point. The focus is elsewhere now.

What if we changed those efforts around.
Where instead of thinking of what to say next, we seek to see further than the words. In full commitment to appreciating their perspective.

Listen not with the intention to respond, but with the intention to understand.

Weightlifting

1: Power Clean (Power Clean Complex)

Power Clean Complex

Build to a Heavy Complex:

1 Hang Power Clean

1 Power Clean

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Power Bar”

AMRAP 12:

9 Hang Power Cleans (135/95)

12 Push-ups

15 Deadlifts (135/95)

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CrossFit East River – WOD

DAILY MINDSET
“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” – Daniel Pink

Our greatest strength as humans: Malleability.

Like playdough, the human being can mold and remold to whatever it desires. It’s incredible when you really think about it.

Yet over time, we can forget that, and say things like “I’m too old for that”, or, “I’ll never be able to do that”. Our playdough stays in a certain form for so long, it hardens. And we can barely move it, if at all.

However, with a single droplet of water at a time, one can start to soften the playdough. The playdough moves again, restored.

We must remember that playdough will always be playdough. We just need to bring the discipline, patience, and hard work… and we’ll take the shape of whatever we seek to be.

Weightlifting

1: Back Squat (Back Squat Complex)

Back Squat Complex

Build to Heavy Complex:

1 Pausing Back Squat (3 Seconds)

1 Back Squat

Metcon

2: Metcon (Time)

“Step Aerobics”

3 Rounds For Time:

30 DB Hang Clean and Jerk (15 each side)

20/14 Calorie Bike/Row

20 Single Dumbbell Box Step-ups (10 each Side)

Box: 24/20

Dumbbell: 50/35

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CrossFit East River – WOD

DAILY MINDSET
“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates can come drama, confusion, and a blurred line between what is “right” and what is ”wrong”. Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Piggy Back”

Teams of 2

12 Rounds For Time:

12 Alternating Dumbbell Snatches (50/35)

12 Lateral Burpees Over Dumbbell

12 HSPU

*Switch After Fully Completed Rounds (6 Each)

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CrossFit East River – WOD

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

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CrossFit East River – WOD

Skill

1: Muscle-ups (Progressions or linking together)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

9m AMRAP

3 Push presses 95/65

6 Front Squats

9 Power Cleans

12 Burpees over the bar

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CrossFit East River – WOD

DAILY MINDSET
“Everyone makes mistakes. Not everyone owns them.”

Learning starts with ownership. Recognizing that we can do this better. No one is infallible. We will all make mistakes. And we will all be part of mistakes that involve a host of other people and multiple moving parts. But even there, even when it’s easiest to blame the situation or another… let’s look inward.

To ask ourselves the simple question – “What could I have done better?”

The first step is purely identifying all of the possible things we simply could do differently. Not yet what we will actually do, as that convulutes the process. The pitfall is to think of what others could do, but that’s the immediate back door out of improvement.

It starts with responsibility.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Open Concept”

AMRAP 5:

1000 Meter Row

Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:

50 Wallballs (20/14)

Max Meter Row

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CrossFit East River – WOD

Weightlifting

1: Power Snatch (On the Minute x 12: 3 Power Snatches)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“High Noon”

AMRAP 12:

12 Power Snatches (95/65)

12 Push-ups

12 Chest to Bar Pull-ups

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