Today's WOD

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 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.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Hangnail”

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike/Row

20 Lateral Barbell Burpees

15 Deadlifts (245/165)

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CrossFit East River – WOD

DAILY MINDSET
“Don’t bunt. Aim out of the ballpark.” – David Oglivy

One of the most dangerous things we can do in life: to dream too small.

What stops dreamers from dreaming, is fear.

We can convince ourselves that we don’t have what it takes. That we’re not ready yet. That we’re too young or too old.. This fear, in and of itself, is the dream killer. It’s a self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

It doesn’t start with the dream. It starts with the belief. The belief that we deserve to step up to the plate, and put the ball over the fences.

Weightlifting

1: Power Clean (3-Pos Power Clean)

High Hang (power), hang (knee), floor

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“IHOP”

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Power Cleans (115/85)

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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 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, bag, 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.

Weightlifting

1: Bench Press (Build to Heavy 3)

Metcon

2: Metcon (AMRAP – Reps)

“Swole Cycle”

Tabata Style:

Strict Pull-Ups

Bike/Row Calories

Push-ups

Bike/Row Calories

Tabata: 8 Rounds of :20 On / :10 Off

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CrossFit East River – WOD

DAILY 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 another’s thoughts… we can realize that there’s only one opinion that matters. With every other one being – background noise.

Metcon

1: Metcon (Time)

“Hit and Run”

3 RFT

400m Run

12 DB Power Snatches 50/35

21 DB Goblet Squats

Rx+ 70/50

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CrossFit East River – WOD

DAILY 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.

Metcon

1: 31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here

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CrossFit East River – WOD

DAILY 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.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Blockbuster”

AMRAP 5:

Buy-In: 35/25 Calorie Assault Bike or Row

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 25/18 Calorie Assault Bike or Row

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike or Row

Max Rounds of “The Chief” (175/125)

1 Round of “The Chief”: 3 Power Cleans 6 Push-ups 9 Air Squats

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CrossFit East River – WOD

Weightlifting

1: Deadlift

Deadlift

Heavy Set of 6

Heavy Set of 4

Heavy Set of 2

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Optimus Prime”

AMRAP 7:

Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

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CrossFit East River – WOD

# DAILY 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.
______________________________

Metcon

1: Metcon (Time)

# “Monkey Business”

4 Rounds:

400 Meter Run

20 Dumbbell Hang Clean and Jerks (50/35)

15 Pull-ups

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CrossFit East River – WOD

DAILY MINDSET
“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” –Newton

Picture a giant flywheel. It’s at rest, and we are going to manually start it.

To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.

By the time the flywheel does a single pass, it’s significantly easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever.

We’ve all felt this before. What was a incredible struggle at first, became so natural and easy to continue. We just needed to start.

There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.

Weightlifting

1: Metcon (Weight)

Snatch Complex

Build to Heavy Complex:

1 Power Snatch

1 Overhead Squat

1 Squat Snatch

Metcon

2: Metcon (Time)

“Rocket Power”

For Time:

21 Lateral Barbell Burpees

21 Power Snatches (115/85)

15 Lateral Barbell Burpees

15 Overhead Squats (115/85)

9 Lateral Barbell Burpees

9 Squat Snatches (115/85)

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CrossFit East River – WOD

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

Metcon

1: Metcon (Time)

“Assault on DT”

5 Rounds:

200 Meter Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 135/95

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