Author: honeybadgergym

10/09/2019

By

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.

10/08/2019

By

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. The scariest part: we often don’t even realize it’s even happening. It’s never done on purpose.

It’s how our mind operates by default. When we believe we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer sensitive to the thought of another option. We can effectively blind ourselves.

Purely acknowledging that human condition can be all that we need. It’s the consistent reminder to always remain a student, most especially, when we are convinced we have things figured out.

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

Grateful for what we have learned, yet eager to climb higher.

Warm-up (No Measure)

30 Seconds

Single Unders

Push-up to Down Dog

Single Unders

Inchworm to Push-up

Single Unders

Active Divebombers

“Barbell Stretches”

30 Seconds Each

Good Mornings

Strict Press & Reach

Romanian Deadlifts

Strict Press & Reach

Deadlifts

Strict Press & Reach

Deadlift (5 reps E2MOM for 12 min )

Detention (AMRAP – Rounds and Reps)

12 min AMRAP:

6 Strict Handstand Push-ups

9 Deadlifts 225/155

30 Double Unders

10/07/2019

By

Honey Badger Gym – CrossFit

MINDSET

“I go and look at a stonecutter hammering away at their rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis

We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.

When a stonecutter addresses their next task, splitting a giant stone in two, they starts hammering away. One blow at a time, they line up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.

Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.

True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.

Warm-up (No Measure)

30 Seconds Each:

Easy Bike

Active Spidermans

Moderate Bike

Active Samson

Faster Bike

Slow Air Squats

Dumbbell Romanian Deadlifts

Wall Sit

Dumbbell Front Rack Reverse Lunges (Alternating Legs)

Front Plank

Dummbell Pausing Front Squats (2 Seconds in Bottom)

Mountain Climbers

Performed with Light Set of Dumbbells

MOBILITY:

Pigeon Pose on Box: 1 Minute Each Side

Dumbbell Ankle Stretch: 30 Seconds Each Side

Metcon (Time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs 24/20″

15 DB Front Squats (50’s/35’s)

15/12 Calorie Assault Bike

*slowest time is your score

10/05/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Belief is irresistible.” – Phil Knight

Inspiration can move us for a couple moments. Motivation, might have hours. A day at most. They both run out. Belief however, will never. Belief is unending.

When we believe to the core of our being in something, failure is not an option. It’s just not a possibility in our world. We can get kicked down, beat up, thrown into the mud over and over… but it won’t matter. Because we’ll get back up, every time smarter. Belief knows nothing but to try once more.

Yet one of the greatest tragedies in life is that we don’t believe.

We don’t believe we have control over our lives.

We don’t believe we have the capabilities, or if we ever will.

We don’t believe we’re the right person.

Yet one thing we can believe – that is it us, and only us, that can create the life we want. And if we can take that to heart, then there is nothing else to do, but to try once more.

Warm-up (No Measure)

400 Meter Easy Run

30 Seconds

Active Divebombers

Romanian Deadlifts

Strict Press & Reach

Slow Air Squats

Hang Power Cleans

Push Press

Active Samson

Front Squats

Push Jerks

Adderall (AMRAP – Reps)

0:00-10:00 – 1 mile run + max Clean and Jerks 135/93

10:00-13:00 – rest

13:00-20:00 – 800m run + max Power Snatches 115/78

20:00-23:00 – rest

23:00-27:00 – 400m run + max Thrusters 95/63