November 7, 2019
CrossFit East River – WOD
Skill
1: Muscle-ups (Progressions or linking together)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
9m AMRAP
3 Push presses 95/65
6 Front Squats
9 Power Cleans
12 Burpees over the bar
Today's WOD
Your workout of the day!
November 5, 2019
CrossFit East River – WOD
DAILY MINDSET
“Everyone makes mistakes. Not everyone owns them.”
Learning starts with ownership. Recognizing that we can do this better. No one is infallible. We will all make mistakes. And we will all be part of mistakes that involve a host of other people and multiple moving parts. But even there, even when it’s easiest to blame the situation or another… let’s look inward.
To ask ourselves the simple question – “What could I have done better?”
The first step is purely identifying all of the possible things we simply could do differently. Not yet what we will actually do, as that convulutes the process. The pitfall is to think of what others could do, but that’s the immediate back door out of improvement.
It starts with responsibility.
Metcon
1: Metcon (AMRAP – Rounds and Reps)
“Open Concept”
AMRAP 5:
1000 Meter Row
Max Wallballs (20/14)
Rest 5 Minutes
AMRAP 5:
50 Wallballs (20/14)
Max Meter Row
November 4, 2019
CrossFit East River – WOD
Weightlifting
1: Power Snatch (On the Minute x 12: 3 Power Snatches)
Metcon
2: Metcon (AMRAP – Rounds and Reps)
“High Noon”
AMRAP 12:
12 Power Snatches (95/65)
12 Push-ups
12 Chest to Bar Pull-ups
November 3, 2019
CrossFit East River – WOD
DAILY MINDSET
“We achieve more when we chase the dream, instead of the competition”.
We’ve more than likely come across a peer’s score on a workout this past week. We’ve likely seen others do the workout and have either consciously or subconsciously compared our scores. As we approach any workout, we want to remind ourselves of the single factor we can control – our best effort.
Weightlifting
1: Push Press (Find a 3RM)
Metcon
2: Metcon (Time)
5 Rounds:
10 Strict Press (75/55)
15 Wall Balls (20/15)
November 2, 2019
CrossFit East River – WOD
DAILY MINDSET
“Impossible is nothing but a word thrown around by small individuals, who find it easier to live in the world they’ve been given, than to explore the power they have to change it.” –Mohammed Ali
One of the greatest to enter the boxing ring summarizes his legacy in a single sentence.
Who we are today, is a direct reflection of our choices yesterday. And who we will become tomorrow, will be a reflection of the choices we make today. There’s no talent here. No born ability. Only choices.
Metcon
1: Metcon (Time)
“Tip Toe”
For Time:
200 Meter Run, 21 Toes to Bar, 21 Burpees
200 Meter Run, 18 Toes to Bar, 18 Burpees
200 Meter Run, 15 Toes to Bar, 15 Burpees
200 Meter Run, 12 Toes to Bar, 12 Burpees
200 Meter Run, 9 Toes to Bar, 9 Burpees
200 Meter Run, 6 Toes to Bar, 6 Burpees
200 Meter Run, 3 Toes to Bar, 3 Burpees
November 1, 2019
CrossFit East River – WOD
Weightlifting
1: Power Snatch (Find a 3RM)
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 31, 2019
CrossFit East River – WOD
Gymnastics
1: Metcon (No Measure)
Pistol Practice
Metcon
2: Metcon (AMRAP – Rounds and Reps)
12m AMRAP:
10 T2B
20 Alternating DB Snatches 50/35
30 Calories on Rower or Bike
October 30, 2019
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
October 29, 2019
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.
October 28, 2019
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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