Tuesday Black Session Week 4

Icy Mind

WAR Workout30 sec amrap burpees30 sec rest30 sec kipp pull ups30 sec rest30 sec row @ 90%30 sec rest x 3    +Rest Exactly 3 MinutesRow 200 Meters @ max effort  X 3    Rest 4 minGYM NOTE: You will go through the 30's portion 3 times only resting 30 seconds in between each movement. Directly following your third round you will rest exactly 3 minutes and then begin your 3 sets of rowing 200meters at 100% effort. Make sure you read below prior to coming to class. Bring something to the table. Thanks.

Addictive Thinking: Thinking Errors and the Mindset of An Addict

1. All or nothing thinking: You see things in extremes, everything is black or white. This can be obvious or subtle for example saying ‘He is always late, but I never get angry over it’. This mindset can be that of the perfectionist also.2. Minimizing or catastrophizing: You exaggerate the importance of small things. ‘The entire meal was ruined because the desert was not served promptly.’ Is this a catastrophe? An example of minimizing is taking a significant issue or event and reducing its importance so it appears inconsequential. People often do this so as not to have to deal with uncomfortable emotions or consequences.3. Overgeneralization: You take a single event and draw general conclusions that it is universally true. If your date is late you say ‘All men/women are always late’.4. Minimizing or qualifying the positive: If someone says you did a good job, you respond by saying ‘I could have done better’.5. Jumping to conclusions: This one is pretty self explanatory. You make a negative interpretation even though there are no definite facts that really support your conclusion. ‘My boss didn’t say Hi this morning, I’m in big trouble.’ ‘My girlfriend isn’t home, she’s cheating on me.’6. Mind reading: Couples are often guilty of this, if he/she loved me they would know what I want. You arbitrarily conclude that someone is reacting in a negative way to you and don’t bother to check it out. ‘I know what you’re thinking.’7. Should and must statements: These are shame generators. “Musts” and “oughts” are also offenders. This can be the product of inflexible and rigid thinking. ‘I must not let them see me cry.’ ‘I should have been there’. The emotional consequence of failure to adhere to the rule is shame and guilt. When you direct should statements toward others, you are setting up unrealistic expectations and if they don’t behave that way they ‘should’ anger and resentment result.9. Emotional Reasoning: While your feelings are valid, and they are your own, they do not necessarily reflect fact. Being frustrated at not being able to accomplish a task does not mean you are dumb. Feeling hopelessness does not mean you are hopeless.10. Personalization: You see yourself as the cause of some negative event for which, in fact, you were not really responsible. Your loan application is not approved; it does not mean the loan officer had it in for you. Your daughter does not get asked to the prom does not mean you are a poor mother.