Today's WOD

CrossFit East River – WOD

DAILY MINDSET
“Attempt the impossible, in order to improve your work.” – Brian Tracey

Enter certain failure (the impossible), to improve.

At first, that seems a bit ridiculous. Yet, as much of an oxymoron as it seems, by making mistakes, by reaching outside our comfort zone, by truly feeling stupid… we become smarter.

The paradigm shift is to get away from trying things, purely to succeed. And to instead try things, to learn. To grow a sense of curiosity and belief that everything is a chance to grow. Trying things with the intention to learn changes our definition of what a “failure” is. We begin to look at things as opportunities, versus pass/fail assessments.

We recognize that our body adapts to physical stress, but it’s easy to forget that our brain functions the same way. Much like how reaching for the PR snatch feels like an impossibility at the time, we just need to try.

Metcon

1: Dirty 30 (Time)

30 box jumps, 30-inch box

30 chest-to-bar pull-ups

30 kettlebell swings, 2 pood

30 walking lunges with 95-lb. barbell

30 knees-to-elbows

30 push presses, 95 lb.

30 hip extensions, holding a 25-lb. plate

30 wall ball shots, 20-lb. ball to 11-foot target

30 burpees

30 triple-unders

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CrossFit East River – WOD

DAILY MINDSET
“As is a tale, so is life: not how long it is, but how good it is, is what matters.” – Seneca

It’s a cliche to say life is short.
Yet, life is plenty long. If that is, we spend it intentionally.

At first glance, this quote can be interpreted as a means to fight back procrastination. Another interpretation is action in different way. Instead of focusing on doing more, on accomplishing more… appreciate more. In a world where the norm is do more and more… it’s a step back. So that, we can take in the moments we have in front of us. So that we can focus on the quality of the most important parts of our lives, as opposed to being caught up in the “gold rush”.

If we can live with both intention and gratitude, life will be plenty long.

Weightlifting

1: Push Jerk (Push Jerk Build to Heavy Set of 3 )

Metcon

2: Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP with a partner:

15 Push Jerks (115/85)

30 Air Squats

60 Double Unders

Switch after each full round.

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CrossFit East River – WOD

DAILY MINDSET
“You’ll miss the best things if you keep your eyes shut” – Dr. Suess

The simplicity in this quote, but how deep it travels, is worth reading twice.
We are creatures of habit. We enjoy our routines. Morning rituals, to the way we warm up, to our regimented diets.

Creating healthy habits is a massive advantage, and one that we want to leverage. But with that said, the quote reminds us to be aware of the effect habits naturally have on us. The more ingrained we become into a habit, good or not, the more challenging it is to “see” new ideas. We feel we’ve found what works for us, and often without even realizing it, we close off.

It’s a theme we can take into our day: that we are forever students. There is so much to learn, to experience, to try. Even when we feel we’ve got it all figured out.

Open-mind. Forever a student.

Weightlifting

1: Clean (Find a 3RM)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“9 Volt”

AMRAP 9:

2 Kettlebell Swings (53/35)

2 Box Jumps (24/20)

4 Kettlebell Swings (53/35)

4 Box Jumps (24/20)

….

Increase By (2) Reps Until the Finish

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CrossFit East River – WOD

Weightlifting

1: Hang Power Clean (3-3-3-3-3)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

8 Deadlifts 135/95

8 Burpees over the bar

8 Strict Pullups / Ring Rows

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CrossFit East River – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

12-minute AMRAP:

10 KB or DB push press (10L/10R)

16 KB/DB hang power cleans (8L/8R)

20 box jumps

250m row

*If you’re doing the Open on Saturday, CASUAL pace, 70-80%.

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CrossFit East River – WOD

DAILY MINDSET
“Life is change. Growth is optional. Choose wisely.”

We can all agree that the single constant in our universe is that things will change. From the most successful, to the struggling, we’ll all experience change.

Yet there is something that separates the successful and the struggling. Not the type of change – because that’s again just part of our world. But instead, the response to it.

Change isn’t positive or negative in and of itself. It is our internal interpretation of the event that dictates whether it was good or bad. Where thoughts become actions, perception becomes reality.

When we actively remind ourselves that events don’t shape our world, and that our thoughts towards them do, we can see the growth opportunity in every moment. We just have to look for it.

Weightlifting

1: Back Squat (5×3 tempo 3-3-0-0, light to moderate weight )

Metcon

2: Metcon (Time)

4 Rounds for time:

5 HSPUs

10 Wall Balls 20/14

20 AB Mat Situps

12min time cap.

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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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