Author: honeybadgergym

03/28/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Let character be your loudest statement.”

The football player wears shoulder pads and a helmet.

The chef puts on an apron.

The accountant brings a suitcase.

These are all identifiables that may come to mind when thinking of those individuals.

What are yours?

Be hard on yourself here. How would others define you?

Let character be what defines you.

Warm-up (No Measure)

3 rounds x 30 sec each

Samson Stretch

DB Swings (eye level)

Push-up to Down Dog

Air Squats

Metcon (Time)

60 Dumbell Lungesters*

*every minute on the minute starting at zero, 3 burpees

Lungesters:

Holding both heads of the dumbell in the front rack

1 right leg lunge + 1 left leg lunge + 1 thruster

03/27/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson

There is a difference between one who is “there”, and one who is “being there”.

Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.

We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious of the effects it leaves.

The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.

The less obvious is our daily encounters outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?

It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.

Warm-up (No Measure)

3 Rounds:

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

15 Air Squats

Metcon (Time)

“Deck of Cards”

Spades – Goblet Squats

Clubs – Burpees

Diamonds – Sit-Ups

Hearts – Single Arm DB Snatches

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

2-3 Sets

5 Inchworms

30 Second Hollow Hold

10 Scapular Pull-Ups

30 Second Arch Hold

5 Air Squats (with 3 second pause at the bottom)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-Ups

10 Pushups

15 Air Squats

30 Double-Unders

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

Or

AMRAP 20 Minutes:

15 Odd-Object Rows

15 Pushups

15 Air Squat Hops (over odd-object)

03/25/2020

By

Honey Badger Gym – CrossFit

MINDSET

“All you need are these: certainty of judgement in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way.” – Marcus Aurelius

Perception, Good Action, and Gratitude.

Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.

Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgement in the present.

Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count.

Warm-up (No Measure)

3 Sets x 30 secs each

Knuckle Drags

Glute Bridges

Air Squats

Metcon (Time)

HOME OPTION #1

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges or 200m Run

20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…

3 Rounds:

20 Jumping Lunges or 200m Run

20 Single Arm Power Cleans

C. On the 14:00…

3 Rounds:

20 Jumping Lunges or 200m Run

20 Singe Arm Dumbbell Thrusters

*On all DB movements, alternate hands every 5 repetitions.
Single Arm Hang Dumbbell snatches will come from in between the legs, starting just above the knee

SIngle Arm Dumbbell Power cleans will start in between the feet with both ends of the dumbbell on the ground

Metcon (Time)

HOME OPTION #2 (no equipment)

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Ground-to-Overhead

B. On the 7:00…

3 Rounds:

20 Jumping Lunges or 200m Run

20 Odd-Object Step-Ups

C. On the 14:00…

3 Rounds:

20 Jumping Lunges or 200m Run

20 Odd-Object Thrusters

*use porch or stair steps. Use a box or sturdy bench, but please be safe!

03/24/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Pain versus Discomfort”

There is a common misconception about pain.

Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.

Pain is when we are walking through the garage and step on a nail.

Pain is when we lose a limb.

Real pain, is when we lose a loved one.

What we feel inside conditioning sets is not pain… it’s discomfort.

Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.

Let’s use this as a perspective change as we enter today’s training.

Today, let’s get uncomfortable.

Warm-up (No Measure)

12 min EMOM:

Minute 1: 30 Seconds Jump Rope or Dot Hops

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Step Back Lunges

Minute 4: :30 Seconds Active Divebombers

*dot hops

https://youtu.be/mvTkmqg3oWQ

Metcon (Time)

5 Rounds For Time:

80 Double Unders*

40 Sit-ups

20 Push-ups

10 Reverse Burpees

*120 single under or 60 dot hops

Revere burpee

https://youtu.be/WCEuVr-n_OY