CrossFit East River – WOD
“When doing your risk analysis, how do you measure the risk of doing nothing?”
There will always be a reason to wait. Always a reason to push to tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfect.
Every single one of us has experienced this… we held off on something, and maybe never started, ultimately because we genuinely believed we were going to fail. Or at least, not get it right, to the extent we wanted.
A lens to view these decisions through, is to put us 10 years from now. What is is the bigger risk – to look back and realize that the attempt didn’t come exactly the way we had envisioned, or… to look back and realize that we never tried?
Sometimes the biggest risk is never taking one. Sometimes we just need to jump, and build our wings on the way down.
1: Metcon (No Measure)
Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Lunge & Twist (Over Front Leg)
Straight Leg Hops
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Outside Foot Walk
Inside Foot Walk
2: Metcon (Time)
200 Meter Run
400 Meter Run
600 Meter Run
Rest 1:1 Between Runs
“Tosh Sprints” is a simple and effective interval style workout
You’ll work through 3 rounds of 3 distances, resting the same amount of time you worked between runs
For Example: If it took you :45 seconds to complete the 200 meter run, you will rest :45 seconds before beginning the 400 meter run
You will follow this 1:1 work to rest ratio for each distance
With rest built into each round, the goal is to move quickly through each effort
Your score is the total time, including rest, it takes you to complete the 3 rounds
We can expect this piece to take around 25-35 minutes to complete
ROW or SKI ERG
ASSAULT OR ECHO BIKE