Today's WOD

CrossFit East River – WOD

DAILY MINDSET
“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

There will be a final cup of morning coffee for us.
There will be the last chance for us to listen to the radio.
And if we are lucky enough to have kids, there will be a last time we get to sit in traffic as we drive them to school.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes. We start to see the abundance in life again, versus it being blended into the background.

Weightlifting

1: Hang Power Clean (Technique / Heavy Set of 3)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“BlooDThirsty”

AMRAP 12:

15 Burpees

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

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CrossFit East River – WOD

DAILY MINDSET
“Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan

One of life’s greatest tragedies: we tend to think that things will be different if we achieve more, win more, or make more money. But if those things have never changed us before, even if we win the world… would it change us today? Like thirsty people guzzling salt water, it’s a never-ending cycle that does not lead to fulfillment.

Yet we can work tirelessly for that next finish line, putting all of eggs in that basket, wishing, hoping, and working tirelessly to get there. One of our greatest fears, as written in the quote above, is to get there, and to realize… we didn’t climb the right ladder. It didn’t bring us to where we wanted to be. How we wanted to feel.

It always boils down to this – the quality of our relationships, the positive influence we impart on others, and who we become in the process. Hustle is crucial, but placing first things first is absolutely vital. Which ladder are we climbing today?

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Open Road”

AMRAP 20:

30 AbMat Sit-ups

20 Wallballs (20/14)

100 Meter Farmers Carry (50’s/35’s)

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CrossFit East River – WOD

Weightlifting

1: Shoulder Press (5-5-5)

2: Push Press (3-3-3)

3: Push Jerk (1-1-1)

Metcon

4: Metcon (Time)

3 Rounds for time:

10 Burpees to a plate

10 GTO with a plate 45/25

10 Pull-ups

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CrossFit East River – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

14-min AMRAP:

500m row/400m run/1km bike

20 KBS

20 walking lunges

20 push-ups

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CrossFit East River – WOD

Weightlifting

1: Turkish Get Up (Build up to a 3RM, both sides must be equal)

Metcon

2: Metcon (Time)

For time:

50 medicine-ball cleans

25 push jerks

50 medicine-ball cleans

♀ 14-lb. ball, 105-lb. jerk

♂ 20-lb. ball, 155-lb. jerk

15 minute time cap.

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CrossFit East River – WOD

DAILY MINDSET
“There are risks and costs of a program of action. But those are far less than the risks and costs of inaction.” – John F. Kennedy

Change may be one of the single most paralyzing things.
Because in the lack of change… is safe. It’s comfortable.
But in that comfort, we are literally confining ourselves to a box. A world that cannot grow further than what it has already grown to.

If we want to grow, we need to face the terror of change. Face the chance that we may fail. Face the chance that we may embarrass ourselves. Face the chance, that we may never be “safe” again.

When we realize that it is ourselves, not our circumstances, holding us back, safety becomes the least safe thing we can so. The only risk becomes playing it safe.

Weightlifting

1: Thruster (3-3-3-3, post lightest set of 3)

Metcon

2: Metcon (Time)

“Child’s Play”

3 Rounds:

10 Thrusters (115/85)

20 Deadlifts (115/85)

50 Double Unders

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CrossFit East River – WOD

DAILY MINDSET
“You must expect great things of yourself before you can do them.” – Michael Jordan

There is an invisible, impenetrable ceiling over our heads. Our own expectations.

The level of effort we will put in today will be relative to what we believe we can accomplish. If we don’t believe we can lose the weight, we won’t put in the work to lose the weight. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We can’t summon the effort for something we don’t believe is possible.

It’s easy to start with the belief. Hard to maintain it in the darkest of times.n This is where most fall – we succumb to the missteps… and we change our expectations. We change our goals, to something more “attainable”. We settle.

That’s when we can remind ourselves that this quote came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that, would have ended it. Yet – we know the rest of story. What will be ours?

Weightlifting

1: Overhead Squat (5-5-5-5-5 (work up to a moderate weight))

Metcon

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

5 Pull-ups

10 Dumbbell Hang Clean and Jerks (50/35)

15 AbMat Sit-ups

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CrossFit East River – WOD

Weightlifting

1: Front Squat (7-7-5-5-3-3, work up to a heavy 3 rep)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

12m AMRAP

12 Burpees over the bar

12 Pull-ups / Ring Rows

12 Ring Dips / Push-Ups

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CrossFit East River – WOD

Skill

1: Metcon (No Measure)

12m GOAT EMOM

a: Goat 1

b: Goat 2

“GOAT – A movement one has weakness with”

“Become a GOAT killer!”

e.g. – Double Unders, Muscle-Ups, Wall Balls

Metcon

2: Metcon (Time)

3 Rounds For Time:

10 T2B

20 KB Snatches 53/35 (10L/10R)

600m Run (lap around block)

15m time cap

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CrossFit East River – WOD

Metcon

1: Metcon (Time)

“WOW Air”

3 Rounds:

50 Air Squats

400 Meter Run

30/24 Calorie Row

20 DB Thrusters (2×50/2×35)

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