Today's WOD

CrossFit East River – WOD

# DAILY MINDSET
**“Challenges are what make life interesting and overcoming them is what makes life meaningful.” — Joshua J. Marine**

Everyone faces adversity. Not everyone responds the same way.

In Carol Dweck’s “Mindset”, there are two types: A fixed mindset, and a growth mindset.

In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just “wasn’t meant to be”. They blame the world, they blame the organization for having a bias, they blame the weather. It is a mentality that clings to excuses, versus solutions.

A growth mindset is one of extreme ownership. A world of continual self reflection. If something didn’t go as planned, what can I learn from this? What can I do better next time? The growth mindset welcomes the short-term pain, knowing that this will only make them better tomorrow. Instead of jumping to excuses, the growth mindset creates the solutions.

Change our mindset, and the world around us changes with it.

We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?
______________________________

Metcon

1: Metcon (Time)

“Cool Whip”

3 Rounds:

21/15 Calorie Row

75 Double Unders

Directly Into…

3 Rounds:

20 Dumbbell Snatches (50/35)

12 Lateral Dumbbell Burpees

Read More

CrossFit East River – WOD

# DAILY MINDSET
**“Asking “Is this possible?” is rarely relevant. The real question is, “Is this worth doing?” – Andrew Swilinski**

The logical side of us can be a double-edged sword.
It puts “can I do this” in a higher role of importance than “should I do this.”

Although appearing to be minor details, we can soon see the larger implications. When we default to asking the question of whether or not it’s a possibility, we sell ourselves short, placing the logistics ahead of importance. Placing the “whats” in front of the “whys”.

The old expression is true – “if there’s a will, there’s a way”.

Metcon

1: Metcon (Time)

“Ninja Turtle”

Every 4 Minutes x 5 Rounds:

3 Chest to Bar Pull-ups

6 Toes to Bar

9 Deadlifts (225/155)

12/9 Calorie Assault Bike/Row

* Score is the slowest interval of the 5

Read More

CrossFit East River – WOD

# DAILY MINDSET
**“Work your land” – Tim Storey**

If the farmer focuses on the fruit, and ignores the root, the tree will never grow.

To “work our land” is the fundamental understanding that our actions today are the seeds we are planting for tomorrow. Every seed we plant, whether positive or negative, is a vote for who we become.

And much like the farmer’s field, this is a continuous process. A successful harvest last year doesn’t mean the farmer can ease off the basics next year. Regardless of the accomplishments, accolades, successes… every day we must work our land.
______________________________

Metcon

1: Metcon (Time)

# “Kelly Rowland”

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

*1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)*

Read More

CrossFit East River – WOD

DAILY MINDSET
“I would rather die of passion than boredom.” – Vincent Van Gogh

Certain times will challenge us. Certain times will leave doubts. Certain times will leave us beat up, worn out, exhausted. Sometimes to the point where we question the choices we’ve made. But truly… how awful would life be without them?

Uncertainty is pure gold. It’s what makes us feel alive, and it’s what memories are made of. No one remembers the lazy Sunday at home. They remember their first date. The first time they went on a roller coaster. The first time they walked into a CrossFit gym.

If everything was known, expected and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. With only one of these, let’s welcome it, and make memories we’re proud of. We wouldn’t want it any other way.

Weightlifting

1: Push Press (Find a heavy 3-rep)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Beef Jerky”

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges

7 Push Jerks (115/85)

Read More

CrossFit East River – WOD

DAILY MINDSET
“As for me, all I know is that I know nothing.” – Socrates

A core belief of ours is to “always be a student”. Regardless of age, experience, accomplishments… there is always so much to learn. And if we retain this mindset, it allows us to keep our eyes open for the next improvement.

Let’s draw two themes from this: One is that everyone is a teacher. We can learn from every interaction, if only we look for it. Two, that we should challenge our assumptions. When we believe we have things figured out, have we truly seen it from all angles? It’s ever easy to become a “victim of the landscape”, falling complacent simply because we’ve done something so many times before. It’s working perhaps, but, could it be better?

Always open-minded, eager to learn. Always a student.

Metcon

1: Metcon (Time)

“Heartburn”

For Time:

1 Mile Run

10 Rounds of “Bergeron Beep Test”

1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees

Read More

CrossFit East River – WOD

DAILY MINDSET
“No one was ever wise by chance.” – Seneca

Take two individuals, on a hike in the woods.

The first trips over a root, and after the stun, kicks the root in frustration and storms away.

The second trips over the same root, but has a different response. They pick themselves up, dust off, and refresh themselves on the importance to scan the path ahead. And he moves forward now paying closer attention, knowing it could have been far worse.

One took the effort to learn from it, one did not.
Wisdom isn’t by chance, but by choice.

Weightlifting

1: Metcon (Weight)

3-Position Power Snatch

Build to a Heavy Complex

(power, hang, floor)

Metcon

2: Metcon (Time)

“Hop Scotch”

5 Rounds:

10 Power Snatches (95/65)

10 Box Jump Overs (24/20)

Read More

CrossFit East River – WOD

DAILY MINDSET
“Never confuse movement, with action.” – Ernest Hemingway

We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.

We don’t want to just “move” through life, just like how we don’t want to “exercise”. We train. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going.

Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?

Weightlifting

1: Push Press (3RM)

Metcon

2: Metcon (Time)

“Trail Blazer”

3 Rounds:

800 Meter Run

80 Double Unders

21 Push Presses (95/65)

Read More

CrossFit East River – WOD

DAILY MINDSET
“When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” – Simon Sinek

Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.

Weightlifting

1: Metcon (Weight)

Build to Heavy Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

Metcon

2: Metcon (Time)

“Nowhere Fast”

For Time:

50 Power Cleans (135/95)

On the Minute: 5 Toes to Bar

Read More

CrossFit East River – WOD

DAILY MINDSET
“Reasons > Goals”

Let’s imagine Jane is overweight, and is set on a new goal. To lose 30 pounds this year. Despite being a good, measurable, does it really mean anything to her? Does it get her out of bed in the morning? We can all agree, there’s something missing. As good as a goal is, in order for it to truly do anything for us, there must be a specific, defined, and real reason behind it.

Let’s now imagine Jane wants to lose 30 pounds, but, not for herself. It’s for her two teenage daughters. Jane’s entire family has historically battled with obesity. One might say “it’s hereditary”… and that Jane and her kids are destined to be that way.

Except, Jane has decided to have none of that bullshit. By losing the weight, she’s going to prove to her daughters that they can be whoever they want to be as long as they put in the work. Given her family’s poor track record with health, no relative of hers has lived past 85. Jane plans to lead the way in changing that, and wants to see her daughters, and her daughters’ daughters, grow to be fit and healthy.

Goals don’t get us out of bed in the morning. Reasons do. What’s yours?

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Hot Sauce”

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)

Read More

CrossFit East River – WOD

DAILY MINDSET
“When you have one foot in the past, and one in the future, you piss on the present.” – Dan Harris

It’s fun to think about the future, and it’s easy to dwell on the past. What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.

Nothing is insignificant. From the most subtle acts at home between family members, to the minor conversation at work. We never know when it’s our last moment.

It’s less of a morbid thought, and more of a recognition of how fast our lives can be. When everything becomes significant, nothing is more important than right now.

2: Metcon (Time)

“WeWork”

Teams of 3: 4 Rounds For Time (30 Minute Time Cap):

1,000m row

60-50-40-30:

Deadlifts

Front Squats

Push Jerks

*Split the row & barbell work each round.

Barbell Weights: Males: 115-135 -155-175 Females: 85-95-105-115

Metcon

Read More