Yancy Camp Workout 574

I’ve done no formal research but going off what I see and hear daily, many people spend their day critiquing others.   They spend a large amount of time  critiquing and even hating on those who are having a level of success.  Through their social media channels, day to day communication with people in their lives, with their daily self talk, many direct their focus on negativity and critique.  I also haven’t done any formal research on this next statement, but I’m comfortable saying it’s pretty darn accurate.  People who focus their time on critiquing and improving themselves vs others and focus on learning from vs critiquing others have a greater chance of reaching a level of success they are happy with.  Personally, I spend a large percentage of my time leaning on the success, authentic energy, and positive attitudes of other successful people.  And guess what, they all make mistakes every single day but that’s not what I focus on.   As they fail forward just the rest of us, what are they doing right?  That’s what I focus heavily on.  I want to align myself with positive successful people.  That’s who I love having in my tribe.  Of course we all need to be critiqued periodically, and there’s nothing wrong with critiquing others at times, but are you stuck in the trap?  I confident most successful people aren’t devoting significant time toward critiquing others.  There are exceptions, but there’s a lot you can learn from most people.  I want to learn from you and many others out there.  Most of what I know, I learned from people who are failing forward just like me.  I want to help those who want to be helped and from those who have  forgiveness for my shortcomings and stumbles (there are many).  I’ll never try and pull someone down with me when I fall.  I’ll get back up every single time I fall.  I’ll try and help someone up with me as I’m on the way up.  Do you find yourself falling in to the negative critique trap with others in your life who spend much of their time in this trap?  It’s an energy sucking trap!  At work, home, in the community, on teams, and on social media, do you gravitate toward learning from and lifting others up, or are you in the trap?   Much love – Yancy

Workout 574:

Phase 1:
ABCD running mechanics work x 10min

Phase 2:
24min challenge (same as last week & we’ll be doing this or similar every week for awhile)
*You can do this on a 400m track or inside on a treadmill
Start timer
Run 400m
The moment you complete the 400m, complete as many one arm dumbbell snatch as possible until the timer hits the 3min mark (this completes 1st round)
Run 2nd 400m
The moment you complete the 2nd 400m, complete as many one arm dumbbell snatch as possible until the timer hits the 6min mark (this completes 2nd round)
Continue repeating this process until you hit the 24min mark (this will be 8 rounds completed)
Your score is the total number of reps you complete in the 8 rounds.
*Usually this is a competition. For this session, I want you staying in zone 3 aerobic.
*Make sure you document your number of completed reps each round.
*You must change hands every rep during the one arm dumbbell snatch (this goes a long way at improving grip strength)
*Recommended weight standards (men 50lb & women 35lb – not required & modify as necessary)

Phase 3:
40min brick
Cycle, jacob’s ladder, or stair climb x 20min at zone 3 aerobic effort
Run x 20min at zone 3 aerobic effort
*Make sure you tie the two sections together with zero recovery (don’t let the HR drop out of your zone 3 during the transition)

Bonus:
Start timer
Static bar hang until forced to drop
Stop timer
This completes 1 round.
Continue repeating until you reach the 10min mark of total hang time.
*The goal is to get to 10min in the fewest number of rounds possible.
*If you feel you can get to 10min in 10 rounds or less, I want you doing this challenge with wet hands. have a wet towel with you during the challenge so you can wet your hands right before you jump on the bar. Enjoy!