Honey Badger Gym – CrossFit

MINDSET

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” – Steven Hawking

One of the largest dangers in life is a closed mind.

Yet, very, very few, close on purpose.

We often don’t even realize it’s happening, until it’s too late.

It’s how our mind operates by default. When we think we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer are even aware of the next idea, the next thought, as it passes us by. We blind ourselves.

It is not a plea to discount what we have learned. Cherish what we have learned! But instead, value the one thing we truly have – the willingness, to learn. That we have, in full. The willingness to listen to the next path, the next way. The willingness to stare, nakedly, at our weaknesses and address them. The willingness, to always be a student.

As Socrates said, “All I know, is that I know nothing.”

Warm-up (No Measure)

30 seconds each:

Light shuttle

Push-up to down dog

Front rack stretch

Moderate shuttle

Inch worms with push-up

Elbow rotates with bar

Fast shuttle

Shoulder taps

Press and reach

With a light plate:

10 reverse flys

10 shoulder rotates each side

10 weight plate angels

30 second plank hold

Shoulder Press (Establish heavy 3 from the floor)

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 8 Minutes:

3 Strict Presses (75/55)

10 Shuttle Runs

6 Strict Presses (75/55)

10 Shuttle Runs

9 Strict Presses (75/55)

10 Shuttle Runs

…etc…
Weight on the bar should be something you could press for 20+ reps when fresh.