Author: honeybadgergym

04/06/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Never confuse movement, with action.” – Ernest Hemingway

We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.

We don’t want to just “move” through life, just like how we don’t want to “exercise”. We train. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going.

Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?

Warm-up (No Measure)

8 Minutes For Quality:

30 Single Unders

200 Meter Row/Run/Bike Erg/10 cal AB

10 PVC Pass Throughs *

5 Inchworm to Push-ups

*Use broomstick, band, towel, rake etc.

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

4 Strict Pull-ups(8 bent over rows)*

8 Burpees

12 Single DB Step Back Lunges*

*if we don’t have the means to do pull-ups, let’s perform 8 bent over rows with a dumbell or weighted odd object

*Let’s keep both hands on either side of the dumbbell held horizontally across the chest during the lunges. If using an odd object, try to keep it in the front rack

*if you’re feeling froggy, throw a weight vest on

04/04/2020

By

Honey Badger Gym – CrossFit

MINDSET

“When you have one foot in the past, and one in the future, you piss on the present.”” – Dan Harris

It’s fun to think about the future, and it’s easy to dwell on the past.

What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.

Nothing is insignificant. From the most subtle acts at home between family members, to the minor conversation at work. We never know when it’s our last moment.

It’s less of a morbid thought, and more of a recognition of how fast our lives can be. When everything becomes significant, nothing is more important than right now.

Warm-up (No Measure)

4 x 30 seconds each:

Shoulder Taps

Samson Stretch

Inchworms

Cossack Squats (Alternating)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 Air Squats*

9 DB Snatches, right arm

10 Push-ups

9 DB Snatches, left arm

*keep those hands off your thighs and hips, slow down, move better, we got this!

04/03/2020

By

Honey Badger Gym – CrossFit

MINDSET

“When we are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” – Simon Sinek

Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.

Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.

Warm-up (No Measure)

3 Sets

10 Good Mornings (Use broomstick or cross arms over chest)

10 Lateral Jumps over DB

10 ALternating DB Clean

10 Alternating DB Push Press

5 Push-ups to Down Dog

Kalsnew (Time)

For Time:

100 Alternating DB Clean & Jerks

5 Burpees over DB EMOM starting at 0:00

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Warmup Set 1

20 Doubles or Singles

10 Alt. Reverse Lunges

5 Reverse Burpees

Performed With Lighter Weight

Warmup Set 2

10 Double or Singles

10 Alt. Reverse Lunges

3 Reverse Burpees

Performed With Workout Weight

https://youtu.be/WCEuVr-n_OY

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

60 Double Unders

30 Dumbbell Reverse Lunges

15 Reverse Burpees

04/01/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

Warm-up (No Measure)

8 Minutes For Quality:

30 Second Hollow Hold

200 Meter Jog

10 PVC Pass Throughs *

5 Inchworm to Push-ups

*Use broomstick, or towel/band

Metcon (Time)

For Time:

25-20-15-10-5: V-ups

50-40-30-20-10: Push-ups

25-20-15-10-5: Strict Pull-ups*

lets slow down today and try to hit great positions, QUALITY WOD

break early and often

If not doing strict pullups, perform weighted or odd object bent over row

or if you’re feeling froggy and have a sturdy table/coffee table of some sort, perform body weight rows. https://youtu.be/DFrgCMAEphA

(we have no clue who this is lol)