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

WOD

CrossFit Glendora – WOD

View Public Whiteboard

QOD

“The trouble with most of us is that we would rather be ruined by praise than saved by criticism.” -Norman Vincent Peale

You may have heard that we learn more from losing than winning (Dodgers fans, my condolences).

The same is true about (constructive) criticism and praise.

Praise is nice to hear, and great to experience. It releases a bit of dopamine, boosts our ego, and just makes us feel better about ourselves.

Nothing wrong with that.

However, like anything, too much of it will make us sick.

Praise must be balanced by criticism if we are to improve on our weaknesses (and we all have weaknesses).

“Nice depth, now push your knees out a little….”

“Your midline looks stable, now activate your shoulders.”

Be coach-able, and welcome criticism today. By doing so, you are fertilizing seeds of growth.

Warm-up

200m jog

2 Rounds:

5 Strict Pull-Ups

10 Push Ups

10 Air Squats

Then:

5 Inch Worms

:30 Pigeon Pose (each side)

5 Spiderman Reach (each side)

5 Kip Swings

Perform strict pull-ups, then:

200m Run

8 alternating DB snatch (4 each arm)

5 Knees to Chest or T2B

Gymnastics

Strict Pull Up (4×6)

Should be challenging, and unbroken. Go weighted or use bands as necessary.

Metcon

ANITA VICTORY (Time)

5 ROUNDS FOR TIME:

RX:

200m run

15 Push Press (75/55)

15 Knees to Chest

RX+:

200m run

15 Push Press (95/65)

15 Toes-to-Bar

Mobility

Banded Overhead, Posterior Chain Floss

BONUS BURN

Metcon (Time)

SLED PUSH:

(women – one 45 lb plate each side; men – 45+25)

There & Back = 1 Rep

3 Reps steady pace

Rest 2:00

2 Reps faster pace

Rest 1:30

1 Rep fast pace

Rest 1:00

1 Rep fast pace

Rest 1:00

1 Rep fast pace

Record total time

Leave a Reply

*

captcha

Please enter the CAPTCHA text