Your workout of the day!
AMRAP 7:
4 Strict Pull-ups
8 Double Dumbbell Step Back Lunges (50’s/35’s)
12 Push-ups
16 AbMat Sit-ups
Rest 3 Minutes
AMRAP 7:
4 Strict Pull-ups
8 Single Dumbbell Step Back Lunges (50/35)
12 Push-ups
16 AbMat Sit-ups
Black Lives Matter.
We want our community to be the change we wish to see in the world, and it starts with each of us individually. We have been reading, listening, having conversations, participating and donating. This is not a social media campaign or a one-and-done post for us. We can all do better than that.
Please join us in raising funds for the NAACP Legal Defense Fund. The LDF was founded in 1940 by Thurgood Marshall, who would go on to become the first African-American Supreme Court Justice.
We’ve chosen to support the LDF because the fund has a 75+ year history of getting results fighting for racial justice in America. The fund is currently at the forefront of policing reform, protecting protestors and demanding accountability for the killing of George Floyd.
We’ll be hosting a workout, both virtual and outdoors, this Saturday at 10 a.m. to support the fundraiser.
Meet up outside CrossFit East River at 10 a.m. for the workout. We’ll move to the workout location at 10:10. Please wear a mask and bring water. A single weighted item (DB/KB/backpack) is suggested but not required for the workout. The gym will not be open to leave any personal items.
We hope you’ll be able to support the NAACP LDF and join us for the workout.
Note:
We know some athletes have already done this WOD last week. Please focus on the why we’re coming together as a community to do this workout.
Cash In:
-Do your own research. Read anti-racist articles and educate yourself. Black Power Cleans recommends the following Instagram pages: @Rachel.Cargle, @ckyourprivilege, @nowhitesaviors, and @decolonizing_fitness
“Big Floyd”
For Time:
800 meter Run
25 Odd Object Deadlifts
25 Burpees
800 meter Run
25 Odd Object Squat Cleans
25 Burpees
800 meter Run
25 Odd Object Push Presses
25 Burpees
800 meter Run
25 Odd Object Clusters
25 Burpees
800 meter Run
Your odd object should be heavy but not so heavy you can’t push press it for 5-7 unbroken reps.
With a running clock, as fast as possible perform the prescribed work in the order written.
Score is the time on the clock when the last 800 meter Run is completed
Black Power Cleans originally posted the workout with a non-fitness related cash in/out.
Cash Out:
-Donate, sign petitions, and spread awareness.
-Consider donating to the NAACP LDF, link below, or other worthy charities.
https://www.facebook.com/CrossfitEastRiver/posts/2202911306521931
For Immediate Release
The gym, formerly known as CrossFit East River, is disaffiliating from CrossFit, Inc., and has been renamed Beast River Fitness.
While CrossFit has changed our lives, what makes our gym special are the people within it—our community. As an affiliate owner, our actions forward have never been more clear than at this moment in time.
We are disaffiliating from CrossFit, Inc. There are steps we need to take as a business in order to do that, and we ask for your patience as we do.
MINDSET
“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis
We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.
When a stonecutter addresses his next task, splitting a giant stone in two, he starts hammering away. One blow at a time, he lines up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.
Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.
True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.
200 Meter Run
2 Rounds:
30 Seconds Inchworm to Push-ups
30 Seconds Active Spidermans
30 Seconds Russian Baby Makers
200 Meter Run
2 Rounds:
30 Seconds Pausing Air Squats (3 Seconds in Bottom)
30 Seconds Dead Hang From Pull-up Bar
30 Seconds Front Plank to Push-up Plank
200 Meter Run
2 Rounds:
3 Strict Pull-ups
6 Push-ups
9 Air Squats
https://youtu.be/Et0WRT6Q3sA
https://youtu.be/tGxCop_0yRQ
https://youtu.be/bhsZ7SURH34
https://www.youtube.com/watch?v=P7E2_-yUMOI
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Rx+ (Full Murph, with vest, partitioning allowed.)
Rx (Full Murph, No Vest, partitioning allowed.)
Option A: No pull-up bar / odd object required.
Option B: No Running or Equipment Required.
Option C: Any of the above with reduced reps.
Option A: (no pull-up bar)
Run 1 Mile
100 Odd Object Over Rows
200 Push-ups
300 Air Squats
Run 1 Mile
Option B: (No running/equipment)
500 Jumping Jacks
100 Sit-Ups
200 Push-ups
300 Air Squats
500 Jumping Jacks
Option C: (reduced reps, suggestion:)
Run 800 Meters
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800 Meters
Checkout the PDF here for a partial look at this week’s programming.
https://crossfiteastriver.com/wp-content/uploads/2020/05/Programming-18MAY20.pdf
Checkout the PDF here for a partial look at this week’s programming.
https://crossfiteastriver.com/wp-content/uploads/2020/04/Programming-27APR20.pdf
MINDSET
“The single biggest problem in communication is the illusion that it has already taken place.” – George Bernard Shaw
Have you ever believed that someone fully understood what you said, but it turned out they were far off base? Sometimes it turns out to be funny, but sometimes… it’s not. And emotions flare.
Let’s say we used all the right words, said in all of the right tonalities. Or, so we think at the time. Because where perception is reality, misunderstandings will take place. It’s a human condition. When the mother asks her son, “is your room clean”, we can imagine two very different interpretations.
Is the child wrong? Is the mother wrong? We can agree, neither. Both are perceptions. So how can we get better at this? It’s less about trying to master it, and more, about being understanding of it. Where both mother and son believed to be in the right, there’s no one to blame. Keep cool, recognize the situation for what it truly is, and simply communicate further.
“Supple Sunday”
5 Giant Sets:
8 Reverse Burpees
12 Pausing Glute Bridges
16 Weighted Sit-ups
20 Single Leg Glute Bridges (10 Each Leg)
Rest 1 Minute Between Rounds
STIMULUS
DESCRIPTION
“Supple Sunday” is designed to challenge mostly our strength, control, and positioning over our conditioning
This lower intensity piece is not for time, rather for quality
“Giant Sets” mean you’ll move with a purpose from one movement to the next without sacrificing technique or standards
There is no score today – but you can record the any notes on the workout for future reference
https://www.youtube.com/watch?v=3B0Ir7wK9MY
MINDSET
“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee
Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told, he would never be able to walk again.
In that moment, he had a choice. To believe that his life was limited, to which a self-fulfilling prophecy would have followed. Or, he could choose to believe that there truly are no limits – only the ones we impose on ourselves.
Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome.
Bruce made his choice. When we reach our next challenge, what will be ours? Will we see it as our limit, or as the plateau that it truly is?
WARMUP
1 Round:
400 Meter Easy Jog
2 Rounds:
30 Seconds Active Spidermans
30 Seconds Active Samson
30 Seconds Inchworm to Push-ups
3 Rounds:
10 Mountain Climbers (10 Each Leg)
10 Single Dumbbell Deadlifts (5 Each Side – Hit Between Feet)
10 Reverse Lunges (5 Each Side)
“Wedding March”
For Time:
50 Burpees
1 Mile Run
75 Odd Object Ground to Overhead
1 Mile Run
100 Meter Walking Lunge
“Wedding March”
For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Meter Walking Lunge
STIMULUS
DESCRIPTION
Working through a long chipper workout to start off the weekend
In this steady grind of a workout, the goal is to keep moving forward as much as possible by pushing through larger sets of odd object ground to overheads
We expect this piece to take around 25-35 minutes to complete
https://www.youtube.com/watch?v=eDA4WY8sWAU
Body Armor
Tabata Side Planks:
8 Rounds:
20 Seconds On
10 Seconds Rest
STIMULUS
DESCRIPTION
A simple and effective core focus for today’s Body Armor piece
The challenge here comes from completing all 8 rounds on 1 side before switching to the other side
Focus on keeping your hips high and pushed forward so the body is in a straight line from head to toe
There is no rest between sides on top of the 10 seconds of rest following the 8th set
With some rest built in, try to hold for as much of the 20 seconds as possible
MINDSET
“Patience is not the virtue. Discipline is.”
Discipline is not reserved for the military for martial artists. Whereas patience is our anchor for holding steady through the storm, it is our discipline that pushes us forward.
Discipline to our commitments, regardless of how large or seemingly small.
Discipline to our values, staying true to ourselves in both our best and worst moments.
Discipline to the details, when there’s every excuse in the world to “let it slide”.
Patience is a subset of a deeper practice. That of discipline.
WARMUP
1 Round:
1 Minute Hollow Hold
1 Minute Wall Sit
1 Minute Front Plank
2 Rounds:
30 Seconds Push-up to Down Dog
30 Seconds Single Leg Glute Bridges (Each Side)
30 Seconds Slow Air Squats
3 Rounds:
3 Push-ups
6 Odd Object Rows
9 Air Squats
“Cindvee”
AMRAP 20:
9 Push-ups
15 Odd Object Rows
21 Air Squats
Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight
“Cindvee”
AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Minutes 0-10: **Wear Pack or Weight Vest **Minutes 11-20: Bodyweight
STIMULUS
DESCRIPTION
“Cindvee” is a twist on a popular benchmark workout
For the first 10 minutes of the workout, you’ll complete this triplet workout weighted
You can use a weight vest or a back pack loaded with weight
You’ll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight
https://www.youtube.com/watch?v=_PSxkHVDkQM
“Cindvee”
AMRAP 20:
9 Push-ups
15 Odd Object Rows
21 Air Squats
Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight
“Cindvee”
AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Minutes 0-10: **Wear Pack or Weight Vest **Minutes 11-20: Bodyweight
STIMULUS
DESCRIPTION
“Cindvee” is a twist on a popular benchmark workout
For the first 10 minutes of the workout, you’ll complete this triplet workout weighted
You can use a weight vest or a back pack loaded with weight
You’ll ditch the weight for the final 10 minutes, finishing out the workout with just your bodyweight
https://www.youtube.com/watch?v=_PSxkHVDkQM
Body Armor
3 Sets For Max Reps:
Single Arm Kneeling Arnold Strict Press (Each Side)
STIMULUS
DESCRIPTION
We’re working shoulder stamina in today’s Body Armor
Complete max unbroken reps on each arm of a Single Arm Kneeling Arnold Strict Press
When the bell is on the shoulders, the palm will be rotated to face the body
As you press the bell overhead, you’ll rotate the hand to a neutral position
Focus on keeping the chest upright and torso static throughout the movement
Choose a weight that ideally allows for 10+ reps each set
Rest as needed between arms and sets
Body Armor
3 Sets For Max Reps:
Single Arm Kneeling Arnold Strict Press (Each Side)
STIMULUS
DESCRIPTION
We’re working shoulder stamina in today’s Body Armor
Complete max unbroken reps on each arm of a Single Arm Kneeling Arnold Strict Press
When the bell is on the shoulders, the palm will be rotated to face the body
As you press the bell overhead, you’ll rotate the hand to a neutral position
Focus on keeping the chest upright and torso static throughout the movement
Choose a weight that ideally allows for 10+ reps each set
Rest as needed between arms and sets
MINDSET
“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.
WARMUP
Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
“Tosh Sprints”
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
Rest 1:1 Between Runs
STIMULUS
DESCRIPTION
“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
MODIFICATIONS
ROW or SKI ERG
250 Meters
500 Meters
750 Meters
BIKE ERG
500 Meters
1000 Meters
1500 Meters
ASSAULT OR ECHO BIKE
14/10 Calories
28/20 Calories
42/30 Calories
SCHWINN BIKE
20/14 Calories
40/28 Calories
60/42 Calories
https://www.youtube.com/watch?v=pL30M5cJYRQ
