Author: honeybadgergym

04/11/2020

By

Honey Badger Gym – CrossFit

MINDSET

“If we did all the things we are capable of, we would literally, astound ourselves.” – Thomas Edison

Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.

We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.

Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.

This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.

Warm-up (No Measure)

2-3 Sets

10 Dumbbell Push Press (5/5)

20 Air Squats

200m Run

2-3 Sets

15 Banded Good Mornings*

30 Second Front Plank

*Use broomstick, band, or no equipment

Support Your Local Box Workout 2 (Time)

For time:

100 double-unders

21 burpees

75 double-unders

15 burpees

50 double-unders

9 burpees

Time cap: 15 minutes

Metcon (Time)

For Time:

Buy-In: 1 Mile Run

10-9-8-7-6-5-4-3-2-1:

Goblet Dumbbell Thrusters

Burpees

Cash-Out: 1 Mile Run

04/10/2020

By

Honey Badger Gym – CrossFit

MINDSET

“A fall into a ditch can make you wiser.”” – Chinese Proverb

A fall into a ditch is a little embarrassing. On a physical level however, pretty easy to recover from. Dust off, and carry on. A fall off a cliff however is… not so nice. Both are mistakes. But one is far more damaging than the other.

Rarely do we step off the cliff first. Before we approach that edge, chances are highly likely that we are going to fall into “ditches” several times along the way, acting as quiet, but real, warning signs. It becomes dangerous when these are ignored.

A cardinal rule of ours is to never waste our failures. These seemingly small mishaps are nature’s way of letting us know where to place our efforts, and where to learn from. But there’s a reason the quote above reads “can” make you wiser. It’s a choice to learn.

Warm-up (No Measure)

50 Single Unders

50 Double Unders(or 1 min dub practice)

3 Rounds:

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

15 Air Squats

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

10 Strict Toes to Bar*

20 Alt. Dumbbell Power Snatches

60 Double-Unders(90 singles)

*if unable to do, work to get your toes as high as possible while staying precise and strict. Or perform toe raises https://youtu.be/Q7T1s_CQ8TM

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

5 Rounds:

5 Squat Stretch + Hamstring Stretch

10 Calorie Bike/Row OR 100m Jog

15 Dumbbell deadlifts

Metcon (Time)

5 Rounds For Time:

100 Meter Single DBFarmers Carry

200 Meter Run

30 DB or KB Russian Swings

04/08/2020

By

Honey Badger Gym – CrossFit

MINDSET

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton

Picture a giant flywheel. It’s at rest, and we are going to manually start it.

To get it to just budge an inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.

By the time the flywheel does a single pass, it’s significantly easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever.

We’ve all felt this before. What was a incredible struggle at first, became so natural and easy to continue. We just needed to start.

There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.

Warm-up (No Measure)

2-3 ROUNDS:

30 sec Dumbbell Deadlift

30 sec Wall Squats

20 Overhead Circles (10 Each Direction)

10 Inchworms

Metcon (3 Rounds for time)

On the 0:00…

5 Rounds of “Strict Cindy”

50 Alt. Single Dumbbell Power Cleans

On the 8:00…

4 Rounds of “Strict Cindy”

40 Dumbbell Goblet Squats

On the 16:00…

3 Rounds of “Strict Cindy”

30 Alt. Single Arm Squat Clean Thrusters

04/07/2020

By

Honey Badger Gym – CrossFit

MINDSET

“As for me, all I know is that I know nothing.” – Socrates

A core belief of ours is to “always be a student”. Regardless of age, experience, accomplishments… there is always so much to learn. And if we retain this mindset, it allows us to keep our eyes open for the next improvement.

Let’s draw two themes from this: One is that everyone is a teacher, we can learn from every interaction, if only we look for it. Two, that we should challenge our assumptions. When we believe we have things figured out, have we truly seen it from all angles? It’s never easy to become a “victim of the landscape”, falling complacent simply because we’ve done something so many times before. It’s working perhaps, but, could it be better?

Always open-minded, eager to learn. Always a student.

Warm-up (No Measure)

8 Minutes Straight

1 min line-Hops or jump rope or row

1 Minute Glute Bridges

1 min line-Hops or jump rope or row

1:00 Hollow Rocks

1 min line-Hops or jump rope or row

1 Minute Glute Bridge Walkouts

1 min line-Hops or jump rope or row

1 Minute Sit-Ups

Metcon (Time)

100 DU, 50 Sit-Ups, 400m Run*

80 DU, 40 Sit-Ups, 400m Run

60 DU, 30 Sit-Ups, 400m Run

40 DU, 20 Sit-Ups, 400m Run

20 DU, 10 Sit-Ups, 400m Run

*have a stop watch or time piece for your run to modify today. Set a comfortable pace for about 1 minute out, then push a little bit after the turn around. This should keep our 400m runs 2 min or less.

*no penalty for jump rope singles today, just move!