Call: Ben: 626 224-8717 or Marc: 626 733-2799

WOD

CrossFit Glendora – WOD

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QOD

“There is a reason between listening, and waiting for your turn to speak.” – Simon Sinek

It is a skill to be able to listen.

To not hear, but listen. Sincere listening.

Many hear words, with the intent to respond.

That is, while another is speaking, they are already formulating what they are going to say next. This isn’t a mortal sin – we all have found ourselves in those situations. Especially, during an argument. While in a passionate argument, it’s possible to be so focused on getting your point across, that their words of the other literally aren’t even heard. To deaf ears.

Possibly more common, is the hurried conversation.

Where we are “there”, in the conversation, but really… not there.

Our physical presence and mind can be in two very different places.

When we engage with someone today, whether it’s a friend, co-worker, family member, let’s listen. Not with the intent to give a response, but to fully appreciate and value their thoughts. It’s not about what’s going on later that day, or even what we’re doing to do after the conversation. Nothing else matters right now.

In the words of Brian McGill, “One of the sincerest forms of respect, is actually listening to what another has to say”.

Warm-up

3:00 Moderate Bike or Row

2 Rounds:

10 Air Squats

5 Push Ups

5 Kip Swings

Then:

:30 Handstand Hold

:30 Pigeon Pose (each side)

:30 Couch Stretch (each side)

Barbell Warm-Up (2 Rounds):

5 Good Mornings

5 Back Squats

5 Strict Press

Weightlifting

Back Squat (3-2-1 (x2))

1st Wave:

3 @ 82%

2 @ 84%

1 @ 86%

2nd Wave:

3 @ 84%

2 @ 86%

1 @ 88%

Record last rep (88%)

Metcon

OVERDRIVE (Time)

For Time:

RX:

Cash In: Bike or Row 30/25 calories

4 Rounds:

12 Goblet Squats (53/35)

12 Elevated Push Ups

12 Knees to Chest

Cash Out: Bike or Row 30/25 calories

RX+:

Cash In: Bike or Row 30/25 calories

4 Rounds:

10 Goblet Squats (70/53)

10 HSPU

10 T2B

Cash Out: Bike or Row 30/25 calories

Mobility

Barbell Quad Smash, Lateral Opener, Pectoral Smash

BONUS BURN

Metcon (Calories)

ASSAULT BIKE

4 rounds:

2:00 moderate pace

:30 easy pace

:30 rest

:30 fast pace

:30 easy pace

:30 sec rest

Record total calories

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