10/09/2019
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.