CrossFit Ballwin – CrossFit
Daily 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
0:30 Easy Pace Row
0:15 Updog to Downdog
0:15 Child’s Pose
0:30 Easy Row
0:15 Pigeon Pose (each side)
Movement Specific Warm-Up
ABMAT SIT-UPS
5 Slow AbMat Sit-ups
3 AbMat Sit-ups
PRACTICE ROUND
100 Meter Row
4 AbMat Sit-ups
100 Meter Row
2 AbMat Sit-ups
Metcon
“TAILBONE” (Time)
[ALL TRACKS]
For Time:
200 Meter Row
40 AbMat Sit-ups
200 Meter Row
38 AbMat Sit-ups
200 Meter Row
36 AbMat Sit-ups
…
200 Meter Row
2 AbMat Sit-ups
*Descend by 2 reps every time.
After Party
MOBILITY
1:00 Pigeon Pose (each side)
1:00 Foam Roll Hamstrings
1:00 Foam Roll Lower/Upper Back
[4 Sets]:
AMRAP 3:
20/15 Calorie Bike
15 Kettlebell Swings
Max Double Unders
Rest 2 Minutes Between Sets
Modifications
200 METER ROW
-Reduce Distance
-Cap at 1:00
-200m Ski
-500m Bike
-200m Run
ABMAT SIT-UPS
-Reduce Reps
-Lying Knee Tucks
-2x Flutter Kicks