Thurs – 28/11/19

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. Thousands of years ago, when a threat was in the area, such as a predator, the human mind and body would kick into a fight-or-flight state.

This reaction absolutely can still ring true today when we receive feedback.

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 in the example above, self-preservation kicks in, and we become defensive.

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. And in truth, if we put in the work to think on a deeper level through it, virtually every piece of feedback pushes us further in the right direction.

Whenever feedback comes our way, it’s a gift. A gift that someone is taking time out of their day to give to us. They don’t have to do this – they are choosing to. Choosing to give us their time, not to break us down, but to help build us up further. If we can remind ourselves of this as the feedback comes, we’ll never hear “criticism” again.

Warm Up

200m Run

30 Seconds

Air Squat Hold
Child’s Pose
Chest Stretch

Scap Pull-ups
Push-up to Down Dog
Air Squats

Kip Swings
Straight Leg Inchworms
Air Squats

5 Reps Each

Pull-ups
Push-ups
Air Squats


Wod – “Murph” – For Time

For Time:
1 Mile Run
100 Pull-Ups
200 Pushups
300 Air Squats
1 Mile Run

Partitioned Option A
1 Mile Run
20 Rounds:
5 Pull-ups, 10 Push-ups, 15 Air Squats
1 Mile Run

Partitioned Option B

1 Mile Run
10 Rounds:
10 Pull-ups, 20 Push-ups, 30 Air Squats
1 Mile Run

Partitioned Option C

1 Mile Run
12 Rounds:
5 Pull-ups, 10 Push-ups, 15 Air Squats
1 Mile Run

Partitioned Option D

800 Meter Run
7 Rounds:
5 Pull-ups, 10 Push-ups, 15 Air Squats
800 Meter Run

AMRAP Option

AMRAP 45:
200 Meter Run
5 Pull-ups
10 Push-ups
15 Air Squats

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