Today's WOD

CrossFit East River – WOD

Metcon

1: Metcon (Time)

“Tummy Time”

15-12-9-12-15

Toes to bar

Deadlift

Laterally barbell burpees

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CrossFit East River – WOD

# DAILY MINDSET #

“The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom.”
–Rudolph W. Giuliani. December 31, 2001

18 years ago, we underwent a tragic loss.
18 years ago, we became stronger than it ever before.

We recognize that adversity breeds strength. And through adverse times, we can find good, if we only look for it. This is an incredibly hard thought process to apply here, with good reason.
It’s highly personal.
It feels borderline wrong.
It’s painful to even consider.

But one thing rings true.
If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, for exactly that.

To cherish what we have. Not just by saying “thanks”, or even “I love you”. By going the extra mile. By helping the ailing friend in need – or better – the stranger in need. To genuinely care for the human being to the left and right of you, regardless of gender, ethnicity, and religion.
Although a seemingly small act in and of itself, this is indeed movement towards preventing such a monstrous act from ever happening again. It is playing our part.

We’ll never forget the pain we felt that day.
But what is more important than remembering the pain, is what we do going forward.

In the words of John F. Kennedy:
“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”

Metcon

Always Remembered (Time)

Teams of 2:

Buy-In: 2,001 Meter Row

4 rounds:

9 Rope Climbs

11 Bear Complexes (135/95)

Cash-Out: 2,977 Meter Row
Teams can split the work as they see fit.

* The 2001 meter row represents the year

* The 4 rounds represents the four planes

* The 9 Rope Climbs represents the month

* The 11 Bear Complexes represent the day

* The 2977 meter row represents the lives lost

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CrossFit East River – WOD

DAILY MINDSET
“Success is not owned. It’s leased. And rent is due every day.” – J.J. Watt

Having a “chip on your shoulder” is an known as an edge. As if the athlete has more to prove given his or her circumstances than the next one. But as soon as success is reached, that edge… it disappears.

We don’t own success. We have to work for it every day. If we cross a thousand finish lines, let’s establish thousand more. Not for any other reason than the unstoppable fiery purpose behind… To find the next best version of ourselves.

Rent’s due.

Metcon

1: Metcon (Time)

“Road Trip”

5 Rounds:

15 Kettlebell Swing (70/53)

400 Meter Run

40 Double Unders

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CrossFit East River – WOD

DAILY MINDSET
“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt

We are problem-solving-machines. Once we get the started, it’s like we kick into gear. Sometimes, it even surprises us how naturally and seamlessly we work through the issue. Turned out we just need to transition that energy from the “wishing” phase, and into the “action” phase.

Ever have a hard time starting to clean the house? The “trick” everyone knows, is to just start. We could stress over it all morning, where we can actually feel the energy being sapped from us, despite the lack of anything being done. Or, we can take that energy and just start.. And as we do, we snap into motion and things start flowing.

Wishing, hoping, wanting… they do nothing. Planning, action, and the demanding of ourselves to create the “how” makes change.

Let’s reinforce it in our minds – we weren’t made to “wish”. We were made to act.

Weightlifting

1: Overhead Squat (Build to Heavy Single)

Metcon

2: Metcon (Time)

“Hot Mess”

2 Rounds:

25 Overhead Squats (115/85)

35/25 Calorie Assault Bike / Row

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CrossFit East River – WOD

DAILY MINDSET
“I would rather die on my feet, than live on my knees.” – Emiliana Zipada

What if we never reach the finish line?
What if, as sobering as the thought may be, we never reach our dreams?

Would it change who you are today?
Would we look back at our goals, and shoot lower? Change our dreams? To something, easier?

Even if we somehow knew how it would all pan out… we wouldn’t change a thing. Life isn’t about tip-toeing through with safety and assurance. It’s about chasing after what you believe in. The process builds the character – not the achievement.

We choose to live on our feet.

Metcon

1: Metcon (Time)

“Dead & Company”

For Time:

Buy-In: 1 Mile Run

21-15-9:

Deadlifts (225/155)

Box Jump Overs (24/20)

Toes to Bar

Cash-Out: 1 Mile Run

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CrossFit East River – WOD

DAILY MINDSET
“It’s not the stress that kills us. It’s the reaction to it” – Hans Selye

Frame of reference is everything.

The most successful in life are able to frame their thoughts to serve them. If there is a single trait we must master to get to where we want to go, it’s that. Our perspective.

To see an obstacle, as simply part of the way.
To see that pain, is an instructor.
To see that failure, is merely a lesson.

Metcon

1: Metcon (AMRAP – Reps)

“”Toon Squad””

Teams of 3

3 Rounds:

4 Minute Bike Calories / Rower

3 Minute Wallballs (20/14)

2 Minute Burpees

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CrossFit East River – WOD

DAILY MINDSET
“Nothing is ever attempted if all possible objections must first be overcome.” – Samuel Johnson

There will be thousands of things that could go wrong.
Unknowns, naysayers, and thoughts that everything will come crashing down on the first step.

And all of that, is real. Every part.

But the difference lies in in whether or not we believe something will stop us. Even if it might go wrong. We can paralyze ourselves with waiting for perfect, and never begin.

We want to realize that we can take the possibility of failure into reality… before the first step. We’re never going to have all the answers, and we’re never going to be fully ready. But we’re going anyways.

Metcon

1: Metcon (Time)

“Fish Out of Water”

For Time:

2k Row

10 Rounds of “”The Chief”” (155/105)

1 Round of “”The Chief””:

3 Power Cleans

6 Push-ups

9 Air Squats

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CrossFit East River – WOD

DAILY MINDSET
“A hero is one that knows how to hang on for one, minute, longer.” – Norweigan Proverb

Often the difference between those who make it, and those who don’t.

If we want to see it through, we have got to be able to hang on. To push further than before. Success is like a wrestling match, with bouts of incredibly high intensity, and full of twists and turns. But in that… it’s a test of endurance.

The math is there. If we stop… we won’t make it. That part is guaranteed, as life is not a lottery. It’s instead what we make of it.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Big Bird”

AMRAP 18:

20 Dumbbell Snatches (50/35)

20/15 Calorie Assault Bike

20 Dumbbell Box Step-Ups (24″”/20″”)

20 Pull-ups

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CrossFit East River – WOD

DAILY MINDSET
“How wonderful it is that nobody needs to wait a single minute before starting to improve the world.” – Anne Frank

Written by one of the most courageous of girls, who experienced first hand what monstrocity is. A victim to the Holocaust, she had every reason in the world to turn to hate. To turn to blame. To turn away from everything that is humanity. Yet she turned towards, despite.

Be the change we want to see in this world.

Metcon

1: Metcon (Time)

“Dive Bar”

For Time:

800 Meter Run

50 Barbell Thrusters (45/35)

800 Meter Run

50 Burpees

800 Meter Run

50 Barbell Thrusters (45/35)

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CrossFit East River – WOD

DAILY MINDSET
“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton

There is a large difference between understanding what we need to do, and actually doing it.

Most people don’t have an issue knowing what they need to do.
They make goals, lists, priorities, to-dos.
But despite it being buttoned up on paper – the separation lies in execution.

Far too often, it’s the start that we fail at. It’s the first step, the first push, to begin the process. The challenge is hardly ever to align the goals or to make the next list of actionables. It’s to gather the energy to actually go.

There will be a voice in our head, that says – there’s time to do this tomorrow. That there’s other things that are “more urgent” to take care of today. Things are just too tight right now.

The first step will be to silence that voice. And to just start. Because we recognize that whatever the goal is – the search of a new job, chasing a new PR, a significant other… we just need to start. For “an object in motion, tends to stay in motion”.

Metcon

1: Metcon (AMRAP – Reps)

Saved by the Barbell

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

♀ 14-lb. ball, 75-lb. deadlifts and cleans

♂ 20-lb. ball, 115-lb. deadlifts and cleans
,

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