Honey Badger Gym – CrossFit

MINDSET

“If you can’t fly, then run. If you can’t run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr

Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.

Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.

What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.

As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters, is that we’re moving forward.

Warm-up (No Measure)

2-3 min bike/row/run

2 Rounds

20 Seconds Front Plank

40 Seconds Inchworm to Push-ups

20 Seconds Hollow Hold

40 Seconds Air Squats

20 Seconds Superman Hold

40 Seconds Active Spidermans + Hamstring Stretch

“Barbell Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Pigeon Pose with Lat Reach: 90 Seconds Each Side

Metcon (AMRAP – Reps)

5 min AMRAP:

42/30 Cal Bike(600m run)

1 Round of “Cindy”

ME Clean&Jerks (135/93)

Rest 5 Minutes

5 min AMRAP:

28/20 Cal Bike(400m run)

2 Rounds of “Cindy”

Me Clean&Jerks (155/103)

Rest 5 Minutes

5 min AMRAP:

14/10 Cal Bike(200m run)

3 Rounds of “Cindy”

ME Clean&Jerks (185/123)

RX+ chest to bar pull-ups