October 19, 2019
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
Today's WOD
Your workout of the day!
October 18, 2019
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
October 16, 2019
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.
October 15, 2019
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
October 14, 2019
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
October 12, 2019
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
October 11, 2019
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
October 9, 2019
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)
October 8, 2019
CrossFit East River – WOD
DAILY MINDSET
“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” – Steven Hawking
One of the largest dangers in life is a closed mind. The scariest part: we often don’t even realize it’s even happening. It’s never done on purpose.
It’s how our mind operates by default. When we believe we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer sensitive to the thought of another option. We can effectively blind ourselves.
Purely acknowledging that human condition can be all that we need. It’s the consistent reminder to always remain a student, most especially, when we are convinced we have things figured out.
As Socrates said, “All I know, is that I know nothing.”
Grateful for what we have learned, yet eager to climb higher.
Weightlifting
1: Deadlift (Build up to a 5RM)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
“Detention”
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders
October 7, 2019
CrossFit East River – WOD
DAILY MINDSET
“I go and look at a stonecutter hammering away at their rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis
We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.
When a stonecutter addresses their next task, splitting a giant stone in two, they starts hammering away. One blow at a time, they line up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.
Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.
True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.
Metcon
1: Metcon (Time)
“Rugrats”
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Row / Bike
Score is slowest round
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