• CFA030719

    CrossFit Altius – CrossFit

    Daily Mindset

    “When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.”

    When was the last time you received constructive feedback?

    And when was the last time you received negative feedback?

    The second was a trick question.

    The quote above describes to us that there is no such thing as negative feedback. Even in the most abrasive delivery methods, it is still valuable information that can better our next move. There is no such thing, as bad feedback.

    Commonly, well-intentioned advice from a friend, co-worker or spouse can be taken as criticism. Our immediate temptation is to defend, or worse, argue. Recognizing this is a natural survival instinct is a good thing. Now we can combat it.

    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. Strip away the emotion, recognizing that someone has stopped what their doing to provide us with thoughts that could only make us better.


    # WOD BRIEF + GROUP WARMUP (0:00 – 10:00)

    ## Line Drills

    Quad Stretch & Straight Leg Kicks Down

    Lunge Back

    Side Lunge & Cradle Stretch Down

    Bear Crawl Back

    Walking Samson & Walking Spidermans Down

    Reverse Bear Crawl Back

    High Knees & Butt Kickers Down

    Crab Walk Back

    *First stretch half way down the floor. Second stretch the rest of the way. Complete last movement the full length back.*


    # MOBILITY (10:00 – 12:00)

    ## Pigeon Pose + Wrist Stretch: 30 Seconds Each Side

    From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip. During stretch, place fingertips towards you to stretch out the forearms.

    ## Pigeon Pose + Lat Stretch: 30 Seconds Each Side

    Same as above, but athletes will reach arm across the body to stretch the lat. When right leg is forward, reach the right arm across the body. When the left leg is forward, reach the left leg across the body.


    # TEACHING (12:00 – 25:00)


    ### Movement Prep

    Establish Front Rack Position

    10 Slow PVC Strict Presses

    5 Barbell Strict Presses


    ### Movement Prep

    10 Alternating Reverse Lunges (Bodyweight)

    Establish Front Rack Position

    10 Alternating Reverse Lunges (Empty Bar)

    Shoulder Press (Build to a heavy set of three)

    # STRICT PRESS (25:00 – 40:00)


    # TRANSITION + REHEARSAL (40:00 – 45:00)

    ## 1 Round

    5 Strict Press

    10 Front Rack Reverse Lunges

    Black Eye (Time)

    5 Rounds:

    10 Strict Press (75/55)

    20 Front Rack Reverse Lunges (75/55)

    Cool Down

    Foam Roll hammies and glutes 3:00