Honey Badger Gym – CrossFit
MINDSET
“The only difference between feedback and criticism, is how you hear it.” – Tim Grover
We are defensive creatures. It’s in our nature for self-preservation.
We’ve all related to a time where we felt threatened by feedback. Where we felt like we were being attacked. Much like the primal man, self-preservation kicks in. But outside of that uncomfortable moment, we recognize that feedback is the best thing for us. It’s the secret sauce to improvement. So how can we train our minds to receive it as so?
Remind ourselves, whenever we have the luxury to receive feedback (because it is), there is no downside. There literally isn’t. Even if the feedback or advice is something we can’t use at all, or it doesn’t fit our goals, we still gained insight from another’s point of view or angle.
Whenever feedback comes our way, it’s a gift. If we can remind ourselves of this as the feedback comes, we’ll never hear “criticism” again.
Warm-up (No Measure)
General Warmup
45 Seconds Spiderman + Hamstring Stretch
45 Seconds Slow Air Squats
30 Seconds Spiderman + Hamstring Stretch
30 seconds Slow Air Squats
15 Seconds Spiderman + Hamstring Stretch
15 Seconds Slow Air Squats
Partner Rowling
1000 meters for time split between two partners
To make it fair, we’ll line up athletes by height and pair the athletes at the end of each side up together
5 rounds each on the rower, looking to land exactly on 100 meter intervals (100-200-300…)
The game is over when the screen says 1000 meters, so don’t reset the monitor
There will be a penalty for the partner who gets off the rower for every meter they are under or over
For example, if they land at 97 or 103, penalty is 3 air squats
Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing
They can sit ready on the erg as they wait
We will cap this game at 8 minutes
Mobility:
Dumbbell Ankle Stretch: 1 Minute Each Side
Dumbbell Squat Hold: 1 Minute
Metcon (Time)
On the 5:00 x 4 Rounds:
20 Single Arm DB Snatches (50/35)
40 Air Squats
20/15 Calorie Row
*score is slowest of 4 rounds