Honey Badger Gym – CrossFit

MINDSET

“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale

Jocko Willink, a well-known former Navy SEAL, speaks to what is known as “Extreme Ownership”. Precisely as the words imply, it’s the action of turning inward at every obstacle.

The terrifying thing about excuses, is that it blinds us to our next move. If we excuse, or justify, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time. We can see the danger in that.

On the flip side, “Extreme Ownership” is not about beating ourselves up or for throwing pity parties. It’s purely, so we can train ourselves to open our vision on where to go next. To see the gain. If we don’t allow ourselves to make excuses, we ask the question – “What can I do differently next time?”

Excuses are contagious. As we feel the temptation come today, pause in the moment. Is there anything I could do differently next time?

Warm-up (No Measure)

Round 1

Minute 1: 45 Seconds Easy Row

Minute 2: 45 Air Squats

Minute 3: 45 Seconds Active Spider-Man + Hamstring Stretch

Round 2

Minute 1: 45 Seconds Easy Row

Minute 2: 45 Glute Bridges

Minute 3: 45 Seconds Active Spider-Man + Hamstring Stretch

Round 3

Minute 1: 45 Seconds Easy Row

Minute 2: 45 Glute Bridge Walkouts

Minute 3: 45 Seconds Active Spider-Man + Hamstring Stretch

Mobility:

90 second couch stretch each side

Metcon (Time)

3 Rounds:

50 Air Squats

400 Meter Run

30/24 Calorie Row

200 Meter Burden Run (45/35lb plate around the Fred & Red loop)
We’ll stagger heats by 2 minutes if needed, but iuse a bike if no rowers are open.