There are not enough words to convey our gratitude for the amazing participation and support for our 3rd annual Lifting Wright event, and Be the Match Drive. Our hearts are full and we thank everyone far and wide for the love! We had over 70 people participate at our gym alone and 7 sign up for Be the Match.
This week’s worth of workouts starts Monday off with some “Hot Sauce”. This spicy piece consists of rowing for calories, lateral erg burpees and max rep overhead squats (that increase in weight each round) all wrapped up in four AMRAP 3 minute sections separated by 3 minutes of rest. On Tuesday we build to a heavy power clean complex then get “Nowhere Fast” working to complete 50 moderately heavy power cleans while performing 5 toes to bar every minute. Wednesday’s strength piece consists of building to a heavy 3 rep push press setting the stage for “Trail Blazer”. This 3 rounds for time WOD, consists of an 800 meter run, double unders and push presses. Then on Thursday we have “Air BnB”. In this workout we will work one minute at AbMat situp, Assault bike and air squats followed by a one minute rest for 5 rounds. Jumping into Friday with our third strength session this week. Look to build to a heavy 3 position power snatch complex then play some “Hop Scotch”. This fast pace 5 round workout will have you moving from light power snatches to box jump overs. Finally on Saturday look forward to some barbell stamina consisting of power cleans and bench press. Then hopefully this next part won’t give you some “Heart Burn”. Everyone will start off with a 1 mile run directly into 10 rounds of “Bergeron Beep Test” (7 thrusters, 7 pullups and 7 burpees).
FROM COMPTRAIN MINDSET:
“When we are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” – Simon Sinek
Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.
Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.