By CFER WODIFY On Tuesday, July 23 rd, 2019 · no Comments · In

CrossFit East River – WOD

“When 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.


1: Metcon (Weight)

Build to Heavy Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean


2: Metcon (Time)

“Nowhere Fast”

For Time:

50 Power Cleans (135/95)

On the Minute: 5 Toes to Bar