Author: honeybadgergym

04/15/2020

By

Honey Badger Gym – CrossFit

MINDSET

“The most common lies a man tells are to himself.” – Frederich Nietzsche

Do you ever think, about the way you think?

Hands down, we are our own harshest critic. Most of us would never, ever talk to another human being the way we talk to ourselves. Think about the doubts we’ve had recently, whether it be about ourselves, or other people. This is not an attempt to say we are bad people for having those thoughts. They come. But the step that must take place in the middle, is awareness. To recognize these “lies” as Nietzsche puts it, so that we can put them into their place.

As we move through our day today, let’s think about the way we think.

Warm-up (No Measure)

For Quality:

60 Second Bootcamp Burpees

6 Inchworms

6 Alt. DB Snatch or Odd Object G2OH (light weight )

6 Reverse Lunges- Each Side (light weight)

40 Second Push-ups

4 Inchworms

4 Alt. DB Snatch or Odd Object G2OH (light weight)

4 Reverse Lunges- Each Side (light weight)

20 Second Burpees

2 Inchworms

2 Alt. DB Snatch or Odd Object G2OH (wod weight)

2 Reverse Lunges – Each Side (workout weight)

Metcon (Time)

Every 3 Minutes x 7 Rounds:

12 Alt. DB Power Snatches

6 Lateral Dumbbell Burpees

12 Alt. DB Reverse Lunges

6 Lateral Dumbbell Burpees

*slowest round is your score

*if using an odd object, go ground to overhead for snatches, hold in the front rack for reverse lunges, jump over it on your burpees

Tuesday Guacamole

By

Honey Badger Gym – Extra Guac

Metcon (No Measure)

E2MOM:

3 hang power clean & push jerks x 2 rounds

2 hang power clean & push jerks x 3 rounds

1 hang power clean & push jerk x 4 rounds

For Time:

50/35 Calorie Assault Bike

50 Strict Handstand Push-ups or barbell Strict press

50/35 Calorie Assault Bike

Conditioning

“Body Building”

Alternating Tabata for 16 Sets (8 Rounds):

:20s Max Sit-Ups, :10s Hollow Hold

:20s Max Glute Bridges, :10s Glute Bridge Hold

The above amounts to one “round”, and also 1:00 on the clock. Eight rounds in full. Not for tracked score.

04/14/2020

By

Honey Badger Gym – CrossFit

MINDSET

“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”

It’s been said before that external events don’t define us. We 100% believe in that. Going a bit further, we also believe that external events cannot create us.

Winning the CrossFit Games is something incredible. A monumental achievement. We won’t discredit that. But… does it change who are?

It can’t. It’s external. We aren’t a different human being the morning after. What can change us however, is the character we become. The beliefs we choose to hold. The standards we live up to.

A change on the inside reflects on the outside.

Never the other way around.

Warm-up (No Measure)

30 Sec Jumprope or Line Hops

7DB Deadlifts(each side)

1 Minute Glute Bridges Video

30 Sec Jumprope or Line Hops

7 DB Push Press(each side)

1 Minute Single Leg Glute Bridges (30 Seconds Each Side)

30 Sec Jumprope or Line Hops

5 DB Power Cleans(each side)

1 Minute Glute Bridge Walkouts

30 Sec Jumprope or Line Hops

5 DB Push Jerks(each side)

1 Minute Active Dive Bombers

*200m Run or 200m Run Substitute

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

30 Double Unders

10 DB Power Cleans

30 Double Unders

10 DB Push Jerks

Round 1: left hand only

Round 2: right hand only

continue alternating each round

04/13/2020

By

Honey Badger Gym – CrossFit

MINDSET

“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

We don’t get what we want.

We get what we expect.

The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with.

But the opposite can also be true.

Our expectations become our realities.

It’s not good enough to want it. We have to believe it.

Warm-up (No Measure)

3-4 Sets

10 Jumping or Swinging Jacks

30 Second Wall Sit

5 Push-Ups

30 sec DB Goblet Squats or Air Squats

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

40 Air Squats(no hands)

20 Push-ups

10 pull-ups(any style)*

*Every 2 Minutes (Starting at 0): 15 sit-ups

*if not doing pull-ups, perform bent over row with DB or odd object, ring rows, inverted rows with a coffee table, lets get creative and use those muscles!

04/12/2020

By

Honey Badger Gym – CrossFit

Metcon (No Measure)

Ascending Ladder for 15 Minutes:

3 Kettlebell Swings, 3 Box Jumps, 3 Calorie Bike

6 Kettlebell Swings, 6 Box Jumps, 6 Calorie Bike

9 Kettlebell Swings, 9 Box Jumps, 9 Calorie Bike

…

Continue to Add (3) Reps Per Round to Each Station

“Body Building”

3 Rounds, Not for Time:

50 4-Count Flutter Kicks

40 Single Arm Bent Over Rows (20 each)

30 Weighted Glute Bridges

20 Weighted Sit-Ups

*Using Dumbbell or Odd-Object