Today's WOD

CrossFit East River – WOD

Weightlifting

1: Snatch (Heavy Single)

Metcon

2: Metcon (Time)

“Snake Bite”

21-15-9:

Squat Snatch (95/65)

Chest to Bar Pull-Ups

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CrossFit East River – WOD

DAILY MINDSET
“You’re remembered for the rules you break.” – General MacArthur

There’s something oddly intoxicating about fitting into a group. By falling in to cultural norms. It’s truly in our DNA – to connect with others through similarities.

That is an amazing thing. But at the same time, it can be a dangerous one. We can take the limits of our surroundings, for the limits of our own. This can often happen without even a conscious realization.

These “unspoken rules” that society lives by can hold us back. The “unspoken beliefs” that we should live life a certain way. With genuine respect, we sit humbly at the feet of anyone we can learn from. Yet, we must keep our minds open to possibilities outside of the confines of our norm. Some rules are just meant to be broken.

Metcon

1: Metcon (Time)

With a partner for time, alternate work however:

50 Power Cleans 135/95

50 Deadlifts 225/155

Run 1 mile

60 Kettlebell Thrusters 35×2 / 26×2

60 HR Pushups

Run 1 mile

70 Air Squats

70 Burpees over the bar

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CrossFit East River – WOD

DAILY MINDSET
“Problems are simply opportunities in work clothes”

In Chinese, “crisis” is written with two symbols. In the English language, these translate to “Danger”, and “Opportunity”. These two words summarize our emotional connection to adversity very well.

Problems feel “dangerous”, because we’d rather be comfortable, cozy, and safe. It’s a human condition… we don’t like change. But problems are also full of “opportunity”, as the uncomfortable hot mess of adversity is the greatest catalyst to our growth.

Our greatest opportunities in life will also be our most trying. And if we can reframe those “problems” to being the enablers of growth… we can go wherever we want to go. We just need to suit up and get to work.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Gut Feeling”

AMRAP 16:

12 Hang Power Cleans (135/95)

21 Lateral Barbell Burpees

12 Push Jerks (135/95)

21 Toes to Bar

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CrossFit East River – WOD

DAILY MINDSET
“Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk” – Doug Larsen

When we hear the phrase “communication skills”, we’re often thinking about the ability to express themselves. To that, maybe we should call that exactly that – “expression skills”.

Although expression skills is part of communication, it’s one half at best. Great communicators are far better listeners, than speakers.

“Empathy” is the focus in great communication. Understanding where the other is coming from by placing ourselves in their shoes, genuinely. Free of judgement, and fully present to connect.

The paradigm shift is this: instead of eagerly awaiting your turn to speak, eagerly await your turn to listen.

Metcon

1: Metcon (Time)

“Workaholic”

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters (95/65)

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CrossFit East River – WOD

DAILY MINDSET
“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.” – Albert Einstein

If our world is full of joy, that’s our own construction.
If our world is full of desperation, that’s our own construction.
Whatever our world is, is a process of our current thinking.

To change our world, as Albert Einstein writes, we must change our thinking. Change our core beliefs. Our identity.

If we happen to realize that our thinking has put us into downward spirals at times, this is an enormous victory. Because just as our thinking has manifested problems we may have today, we now realize it can now manifest the solutions.

Weightlifting

1: Shoulder Press (5×8 @ a moderate to heavy weight )

Metcon

2: Metcon (Time)

4 Rounds for time:

15 HR Push-Ups

15 V-ups from a hollow body

15 Burpees to a 45lb plate

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CrossFit East River – WOD

DAILY MINDSET
“Ductus Exemplo”

The above quote is Latin, translating to “Leadership by Example”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership.

One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asks for him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days.

Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar.

Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago, I was still eating sugar”.

Weightlifting

1: Metcon (Weight)

Snatch Complex

Build to a Heavy Complex:

1 Hang Snatch (Squat)

2 Power Snatches

3 Overhead Squats

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Bartender”

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85

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CrossFit East River – WOD

DAILY MINDSET
“People are not lazy. They simply have goals that do not inspire them.” – Tony Robbins

Something we can all agree on – anything in life worth achieving, is going to be very, very hard. There’s no two ways about it. So we make goals.

But goals sometimes default to the “whats” in life. A “what” can be a certain amount of pounds on the barbell or an amount of pull-ups. Those are goals, but they are not “reasons”.

Reasons are what gets us out of bed in the morning. What we think about in the shower. What we see in the mirror when we look into it. Goals don’t move us forward – reasons do. Goals can be the waypoints or checkpoints along the way, but our reasons are the true North Star.

What are your goals? Can we refine them? Can we tie them to our reasons?

Weightlifting

1: Squat Clean and Jerk (Establish a 5RM)

Metcon

2: Metcon (Time)

3 Rounds for time:

20 Wall Balls 20/14

15 K2E

100′ Bear Crawl (back and forth)

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CrossFit East River – WOD

DAILY MINDSET
“The only difference between feedback and criticism, is how you hear it.” – Tim Grover

We are defensive creatures. It’s in our nature for self-preservation.

We’ve all related to a time where we felt threatened by feedback. Where we felt like we were being attacked. Much like the primal man, self-preservation kicks in. But outside of that uncomfortable moment, we recognize that feedback is the best thing for us. It’s the secret sauce to improvement. So how can we train our minds to receive it as so?

Remind ourselves, whenever we have the luxury to receive feedback (because it is), there is no downside. There literally isn’t. Even if the feedback or advice is something we can’t use at all, or it doesn’t fit our goals, we still gained insight from another’s point of view or angle.

Whenever feedback comes our way, it’s a gift. If we can remind ourselves of this as the feedback comes, we’ll never hear “criticism” again.

Metcon

1: Metcon (Time)

“Air Conditioning”

On the 5:00 x 4 Rounds:

30 Kettlebell Swings 53/35

40 Air Squats

20/15 Calorie Row

-Post slowest round to WODIFY

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CrossFit East River – WOD

DAILY MINDSET
“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.” – Charles Darwin

There’s a reason why we are still here on Earth. We adapted.

Yet the very thing that pushed us to where we are today, we find ourselves avoiding. We avoid, as human beings, challenge. We would much rarther be comfortable, cozy, and safe. Now we aren’t going to let loose predators to chase us around, but if we truly want to find that next best version of ourselves… we know we need to get uncomfortable.

When we find ourselves struggling today, take a step back. Realize for just a moment, in the uncomfortable mess that we are in, that this is us… getting better. If we can re-wire ourselves to embrace those sweaty, painful, often embarrassing moments… we can go wherever we want to go.

1: Metcon (AMRAP – Reps)

“Bar Crawl”

Teams of 3

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Front Squats (135/95)

50 Front Squats (155/105)

Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

Max Deadlifts (275/185)

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CrossFit East River – WOD

DAILY MINDSET
“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Pain gets a bad rap.
Not in our world.

If we can frame pain for what it is, action for the betterment of ourselves, we redefine what this feeling means to us. As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain.

We recognize to do anything great, it’s going to be uncomfortable. Our body is going to resist it – change is hard. Change all too often has plenty of pain involved.

What pain is not however, is suffering. Pain is a feeling, where suffering is a state of mind. Those that can endure pain and value it for the heights it pushes us towards, will reap the benefits. If we fall into the trap however of emotionally despising it, we’ll naturally avoid it. And it’s the daily reaction to this pain that compounds to dramatically different results over time.

Pain is mandatory, suffering is optional.

Metcon

1: Metcon (Time)

For Time:

60 DB Snatches, Alternating 50/35

120 Double Unders

2k Row

120 Double Unders

60 DB Hang Power Clean + Push Jerk, Alternating every 5 reps

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