CrossFit East River – WOD
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.
Warm-up
1: Metcon (No Measure)
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
Metcon
2: Murph (Time)
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