CrossFit Evergreen – CrossFit

“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.

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, self-preservation kicks in. 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.

Whenever feedback comes our way, it’s a gift. If we can remind ourselves of this as the feedback comes, we’ll never hear “criticism” again.

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Metcon (AMRAP – Reps)

4 Supersets:

15 Weighted AbMat Sit-Ups

Max Strict Handstand Push-ups

Rest 1:30 Between Sets

-This handstand push-up stamina piece is all about maintaining a similar number across the four rounds

-After the four rounds are complete, your score will be the lowest of your four scores – which is your total strict handstand push-ups for the round

-For the weighted AbMat Sit-ups:

-Anchor your feet with dumbbells

-Hold a dumbbell high up on your chest

-Don’t let it slide down, as that makes the movement significantly easier

-Use the same weight across the board – one you can complete the 15 reps straight without stopping –


Air Conditioning (4 Rounds for time)

On the 5:00 x 4 Rounds:

20 Double Dumbbell Deadlifts (55’s/35’s) (Rx+=70’s/50’s)

20 Wallballs (20/14)

20/15 Calorie Row

-Looking to push the pace in this interval conditioning piece

-Choose weights and/or rep schemes that allow you to complete the 60 reps in 3 minutes or less, giving you at least 2 minutes to recover before the next round

-Your score is the slowest of the 4 rounds

-Rounds begin on the 0:00 – 5:00 – 10:00 – 15:00

-Touch one head of the bell to the ground on the Double Dumbbell Deadlifts


-Whenever there is rest built in, we’re looking to push the pace

-Choose a speed in round 1 that you see yourself maintaining or improving upon

-If you see yourself quickly breaking the dumbbell deads or wallballs later on, do that from the first round:

1 Set: 20

2 Sets: 10-10

-It may be helpful to declare your first round your slowest round and look to ever so slightly improve with the following three rounds