09/20/2019

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