Today's WOD

CrossFit East River – WOD

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.

Metcon

1: Metcon (No Measure)

WARM-UP

EMOM 12:

Minute 1: 100m Jog

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Air Squats

Minute 4: 20 Odd-Object Swings (chest high)

Metcon

2: Metcon (Time)

“Rancy” (No Equipment Version)

5 Rounds For Time:

400m Run

20 “Odd-Object” Ground-to-Overhead

20 “Odd-Object” Squats

“Rancy”

5 Rounds For Time:

400m Run

20 Alternating Dumbbell Snatches

20 Single Arm Dumbbell OHS

*Power Snatches change arms every rep

*OHS change arms as athlete chooses

STIMULUS

You’ll complete the 3 listed movement for 5 total rounds

Set up your odd-object with a weight that you can complete each movement in 1-2 sets within the workout

Let’s treat the run as somewhat of a buy-in

The workout isn’t necessarily “won” there

It is “won” by thriving on the ground to overhead and the squats

A helpful approach can be to establish your first round as your slowest, and then try to be seconds faster with each round

Your score is total time of completion

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CrossFit East River – WOD

MINDSET
“Excitement comes from the achievement. Fulfillment comes from the journey.”

Winning the award is exciting.
Fulfillment is looking back at the hard work put in.

There’s irony when think we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments are the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.
The ever-lasting fulfillment comes from the journey.

Warm-up

1: Metcon (No Measure)

Warmup Set 1

20 Line Hops

10 Alternating Reverse Lunges

5 Reverse Burpees

Performed With No Weight

Warmup Set 2

10 Line Hops

10 Alt. Reverse Lunges

3 Reverse Burpees

Performed With Workout Odd-Object

Metcon

2: Metcon (AMRAP – Rounds and Reps)

HOME GYM: “Dizzybat” (No Equipment Version)

AMRAP 18:

60 Line Hops

30 “Odd-Object” Reverse Lunges

15 Reverse Burpees

Scoring: Rounds + Reps

“Dizzybat”

AMRAP 18:

60 Double-Unders

30 Dumbbell Reverse Lunges

15 Reverse Burpees

STIMULUS

Using a single dumbbell in this longer AMRAP workout

Dumbbell will be held with both hands across the chest for these reverse lunges

Pick a weight that you can complete the 30 alternating lunges in one unbroken set

Choose a double under variation that you can complete the 60 reps in 1-3 sets within the workout

1-3 sets will likely be the sweet spot

1Set: 60

2 Sets: 30-30 OR 40-20

3 Sets: 20-20-20 OR 30-20-10

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CrossFit East River – WOD

MINDSET
“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

Warm-up

1: Metcon (No Measure)

WARM-UP

8 Minutes For Quality:

30 Second Hollow Hold

200 Meter Jog or 10x10m Shuttle Runs

10 PVC Pass Throughs *

5 Inchworm to Push-ups

*Use broomstick, or towel/band

Metcon

2: Metcon (Time)

“Pipes”

For Time:

50-40-30-20-10: Sit-Ups

50-40-30-20-10: Pushups

25-20-15-10-5: Strict Pull-Ups

“Pipes” (No Equipment Version)

For Time:

50-40-30-20-10: Sit-Ups

50-40-30-20-10: Pushups

50-40-30-20-10: “Odd-Object” Rows

STIMULUS

Work flow for this workout is Sit-Ups – Push-ups – Strict Pull-ups

For example

You’ll perform 50 sit-ups then, 50 push-ups then, 25 Strict Pull-ups

Round two will be 40 Sit-ups, 40 push-ups, 20 strict Pull-ups etc.

Score for this workout will be total time of completion

Expect upper body push/pull movements to be taxed, consider breaking up reps from the beginning

Always prefer planned breaks over forced breaks

Set up your add-object weight that would allow for 10+ unbroken reps

Consider breaking the larger sets of push-ups and rows into 3 or 4 sets to allow for bigger sets when we get into the smaller rep

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CrossFit East River – WOD

MINDSET
“The only thing that is different about me, is that I’m not afraid to die on a treadmill.” – Will Smith

It’s not about the treadmill.
It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.

Probably.

But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.

Full heart, full commitment, full effort. In wherever we go.

Warm-up

1: Metcon (No Measure)

WARM-UP

For Quality

60 Second Tuck Jumps

6 Inchworms Video

6 Push-ups

6 Broad Jumps Video

40 Second Tuck Jumps

4 Inchworms

4 Push-ups

4 Broad Jumps

20 Second Tuck Jumps

2 Inchworms

2 Push-Ups

2 Broad Jumps

*Performed with light DB
https://www.youtube.com/watch?v=gDweumAbvfQ&feature=youtu.be

https://www.youtube.com/watch?v=izDWZyY0d-0&feature=youtu.be

Metcon

2: Metcon (Time)

HOME GYM: “Kelly’s House” (No Equipment Version)

5 Rounds For Time:

400 Meter Run

30 “Odd-Object” Thrusters

30 Lateral Hops Over “Odd-Object”

Scoring: Time

“Kelly’s House”

5 Rounds For Time:

400m Run

30 DB Goblet Thrusters

30 Lateral Hops over DB

STIMULUS

In this 5 round triplet workout, the focus is maintaining consistency over the 5 rounds

Run at a moderate pace that you could sustain for all 5 rounds and that allows you to thrive on the thrusters

Set up your Odd-Object weight for something that will allow for thrusters to be completed in 1-2 sets

For the lateral hops, let’s make sure we’re choosing something to hop over that will keep us moving

SUBS

400m Run – 20 x 10m Shuttle Runs
https://youtu.be/babynjrLqbg

https://youtu.be/qsHkVCkeab0

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CrossFit East River – WOD

MINDSET
“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” – Simon Sinek

What defines a leader? Is it promotion, titles, or status? We realize that is not the case.

We’ve all met others at some point in our lives that were, title wise, on an identical level. Both been students in school, teammates on a sports team, or co-workers in a job. Yet something set them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.

There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.

True leadership is not a title.

Warm-up

1: Metcon (No Measure)

WARM-UP

5 Rounds:

5 Russian Baby Makers

10 Calorie Bike / 2-Count flutter kicks

15 Scapular Push-ups
https://www.youtube.com/watch?v=HWHZp47EzgE&feature=youtu.be

Metcon

2: Metcon (AMRAP – Rounds and Reps)

HOME GYM: “Cookie Monster” (No Equipment Version)

AMRAP 15:

20 “Odd-Object” Ground-to-Overhead

20 Lateral Hops Over “Odd-Object”

20 Burpees

20 Lateral Hops Over “Odd-Object”

Scoring: Rounds + Reps

“Cookie Monster”

AMRAP 15:

20 Single Arm Dumbbell Snatches

40 Double-Unders

20 Burpees

40 Double-Unders

STIMULUS

Looking to complete 5+ rounds in this 15 minute AMRAP

Find a moderate- heavy weight on the DB that will allow you to complete the set unbroken

The main thing to consider today is how to attack the burpees, this is likely where people will get held up

Aim to complete the double unders unbroken

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CrossFit East River – WOD

MINDSET
“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca

How often do we rush to finish line?
Immediately turning to the next, only to rush once again?

The aim is not to ignore the future. Yet when we spend so much time working for the future, we by default ignore the present. Until… it has become the past. All of this can sound mindlessly simple – and it is. Yet we often become so frantically busy planning for the future, that we actually miss living in this moment.

Happiness is delivered in many forms, with the most important being… present enjoyment of the moment. Happiness has all that it wants. Wherever we go today, go with everything we got.

Warm-up

1: Metcon (No Measure)

Warm-up

2 ROUNDS (w/ DB or Backpack)

:30 High Plank Hold

10 PVC or Bodyweight Romanian DL

10 Knee Push Up

10 DB Bent Over Row

Immediately into…

2 ROUNDS

:30 High Plank Shoulder Taps

10 Good Mornings

7 Push Ups

10 Renegade Rows on Knees w/o Push Up

Metcon

2: Metcon (No Measure)

Home Workout: “Steady Betty”

4 Rounds (20 Minutes Total):

:40 Seconds Weighted Hollow Hold

:20 Seconds Rest

:40 Seconds Romanian Deadlifts

:20 Seconds Rest

:40 Seconds Single Arm Overhead Squat Hold (L)

:20 Seconds Rest

:40 Seconds Single Arm Overhead Squat Hold (R)

1:20 Rest Between Rounds

* Completed With a Dumbbell or Pack

Scoring: Checkbox

“Steady Betty”

4 Rounds (20:00 Total)

:40s Weighted Hollow Hold, :20s Rest

:40s Romanian Deadlifts, :20s Rest

:40s Single Arm OHS Hold (L), :20s Rest

:40s Single Arm OHS Hold (R), 1:20 Rest

Completed with a dumbbell or pack.

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CrossFit East River – WOD

MINDSET
“Let character be your loudest statement.”

The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The accountant brings a suitcase.
These are all identifiables that may come to mind when thinking of those individuals.

What are yours?

Be hard on yourself here. How would others define you?
Let character be what defines you.

Warm-up

2: Metcon (No Measure)

“SeaWorld” (No Equipment Version):

On the 5:00 x 6 Rounds:

Wearing Back Pack:

15 Pushups

15m Walking Lunge

400m Run

“SeaWorld”

On the 5:00 x 6 Rounds:

10 Alternating Single DB Power CJ

400m Run

100m Single DB Farmer Carry

1: Metcon (No Measure)

WARM-UP

3 Sets

1 Minute Jog In Place

10 DB Swings ( eye level)

15 AbMat Sit-ups

20 Air Squats

1: Metcon (No Measure)

WARM-UP

3 Sets

1 Minute Jog In Place

10 DB Swings ( eye level)

15 AbMat Sit-ups

20 Air Squats

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CrossFit East River – WOD

MINDSET
“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson

There is a difference between one who is “there”, and one who is “being there”.

Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.

We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious of the effects it leaves.

The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.

The less obvious is our daily encounters outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?

It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.

Warm-up

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Metcon

2: Metcon (No Measure)

“Deck of Cards” (No Equipment Version)

Spades – Odd-Object Zercher Squats

Clubs – Odd-Object to Shoulder

Hearts – Sit-Ups

Diamonds – Burpees

“Deck of Cards”

Spades – Goblet Squats

Clubs – Burpees

Diamonds – Sit-Ups

Hearts – Single Arm DB Snatches
https://youtu.be/WUTzoxCdF20

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CrossFit East River – WOD

MINDSET
“Every strike brings you closer to your next home run.” – Babe Ruth

When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.

What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.

These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.

Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.

Warm-up

1: Metcon (No Measure)

2-3 Sets

5 Inchworms Video

30 Second Hollow Hold

10 Scapular Pull-Ups

30 Second Arch Hold

5 Air Squats (with 3 second pause at the bottom)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Cindu” (No Equipment Version)

AMRAP 20 Minutes:

15 Odd-Object Rows

15 Pushups

15 Air Squat Hops (over odd-object)

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CrossFit East River – WOD

MINDSET
“All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius

Perception, Good Action, and Gratitude.
Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.

Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgement in the present.

Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count.

Warm-up

1: Metcon (No Measure)

2-3 Sets

15 Knuckle Drags

15 Glute Bridges

15 Air Squats
https://youtu.be/fCbgYvE8NYs

http://youtu.be/M7PynZBxSR0

Metcon

2: Metcon (Time)

“Three-Peat” (No Equipment Version)

3 Rounds For Time:

200m Run

20 Odd-Object to Overhead

200m Run

20 Odd-Object Step-Ups

200m Run

20 Odd-Object Thrusters

“Three-Peat”

3 Rounds For Time :

200m Run

20 Single Arm Hang Dumbbell Snatches

200m Run

20 Single Arm Dumbbell Power Cleans

200m Run

20 Single Arm Dumbbell Thrusters

*On all DB movements, alternate hands every 5 repetitions.

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