Today's WOD

CrossFit East River – WOD

DAILY MINDSET
“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” – Daniel Pink

Our greatest strength as humans: Malleability.

Like playdough, the human being can mold and remold to whatever it desires. It’s incredible when you really think about it.

Yet over time, we can forget that, and say things like “I’m too old for that”, or, “I’ll never be able to do that”. Our playdough stays in a certain form for so long, it hardens. And we can barely move it, if at all.

However, with a single droplet of water at a time, one can start to soften the playdough. The playdough moves again, restored.

We must remember that playdough will always be playdough. We just need to bring the discipline, patience, and hard work… and we’ll take the shape of whatever we seek to be.

Weightlifting

1: Back Squat (Back Squat Complex)

Back Squat Complex

Build to Heavy Complex:

1 Pausing Back Squat (3 Seconds)

1 Back Squat

Metcon

2: Metcon (Time)

“Step Aerobics”

3 Rounds For Time:

30 DB Hang Clean and Jerk (15 each side)

20/14 Calorie Bike/Row

20 Single Dumbbell Box Step-ups (10 each Side)

Box: 24/20

Dumbbell: 50/35

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CrossFit East River – WOD

DAILY MINDSET
“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates can come drama, confusion, and a blurred line between what is “right” and what is ”wrong”. Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Piggy Back”

Teams of 2

12 Rounds For Time:

12 Alternating Dumbbell Snatches (50/35)

12 Lateral Burpees Over Dumbbell

12 HSPU

*Switch After Fully Completed Rounds (6 Each)

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CrossFit East River – WOD

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

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CrossFit East River – WOD

Skill

1: Muscle-ups (Progressions or linking together)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

9m AMRAP

3 Push presses 95/65

6 Front Squats

9 Power Cleans

12 Burpees over the bar

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CrossFit East River – WOD

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

Learning starts with ownership. Recognizing that we can do this better. No one is infallible. We will all make mistakes. And we will all be part of mistakes that involve a host of other people and multiple moving parts. But even there, even when it’s easiest to blame the situation or another… let’s look inward.

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

The first step is purely identifying all of the possible things we simply could do differently. Not yet what we will actually do, as that convulutes the process. The pitfall is to think of what others could do, but that’s the immediate back door out of improvement.

It starts with responsibility.

Metcon

1: Metcon (AMRAP – Rounds and Reps)

“Open Concept”

AMRAP 5:

1000 Meter Row

Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:

50 Wallballs (20/14)

Max Meter Row

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CrossFit East River – WOD

Weightlifting

1: Power Snatch (On the Minute x 12: 3 Power Snatches)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“High Noon”

AMRAP 12:

12 Power Snatches (95/65)

12 Push-ups

12 Chest to Bar Pull-ups

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CrossFit East River – WOD

DAILY MINDSET
“We achieve more when we chase the dream, instead of the competition”.

We’ve more than likely come across a peer’s score on a workout this past week. We’ve likely seen others do the workout and have either consciously or subconsciously compared our scores. As we approach any workout, we want to remind ourselves of the single factor we can control – our best effort.

Weightlifting

1: Push Press (Find a 3RM)

Metcon

2: Metcon (Time)

5 Rounds:

10 Strict Press (75/55)

15 Wall Balls (20/15)

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CrossFit East River – WOD

DAILY MINDSET
“Impossible is nothing but a word thrown around by small individuals, who find it easier to live in the world they’ve been given, than to explore the power they have to change it.” –Mohammed Ali

One of the greatest to enter the boxing ring summarizes his legacy in a single sentence.

Who we are today, is a direct reflection of our choices yesterday. And who we will become tomorrow, will be a reflection of the choices we make today. There’s no talent here. No born ability. Only choices.

Metcon

1: Metcon (Time)

“Tip Toe”

For Time:

200 Meter Run, 21 Toes to Bar, 21 Burpees

200 Meter Run, 18 Toes to Bar, 18 Burpees

200 Meter Run, 15 Toes to Bar, 15 Burpees

200 Meter Run, 12 Toes to Bar, 12 Burpees

200 Meter Run, 9 Toes to Bar, 9 Burpees

200 Meter Run, 6 Toes to Bar, 6 Burpees

200 Meter Run, 3 Toes to Bar, 3 Burpees

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CrossFit East River – WOD

Weightlifting

1: Power Snatch (Find a 3RM)

Metcon

2: Metcon (AMRAP – Rounds and Reps)

12m AMRAP

12 Burpees over the bar

12 Pull-ups / Ring Rows

12 Ring Dips / Push-Ups

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CrossFit East River – WOD

Gymnastics

1: Metcon (No Measure)

Pistol Practice

Metcon

2: Metcon (AMRAP – Rounds and Reps)

12m AMRAP:

10 T2B

20 Alternating DB Snatches 50/35

30 Calories on Rower or Bike

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