Author: honeybadgergym

03/23/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

Metcon (AMRAP – Rounds and Reps)

Home Workout option #1(equipment)

Warmup For Quality:

2 Inchworms

2 Strict Pull-ups

2 Broad Jumps

4 Inchworms

4 Strict Pull-ups

4 Broad Jumps

6 Inchworms

6 Strict Pull-ups

6 Broad Jumps

WORKOUT:

Ascending Ladder for 15 Minutes:

2 Strict Pull-ups

2 Single Arm Dumbbell Squat Cleans

2 Dumbbell Facing Burpees

4 Strict Pull-ups

4 Single Arm Dumbbell Squat Cleans

4 Dumbbell Facing Burpees

…

* Continue adding 2 reps to each movement

* Athlete’s choice on when to alternate hands on the single arm cleans, both DB heads touch the floor

Metcon (AMRAP – Rounds and Reps)

Home Workout option #2 (no equipment)

Warm-up

For Quality:

2 Inchworms

2 Odd Object bent over rows

2 Broad Jumps

4 Inchworms

4 Odd Object bent over rows

4 Broad Jumps

6 Inchworms

6 Odd Object bent over rows

6 Broad Jumps

WORKOUT:

Ascending Ladder for 15 Minutes:

2 Odd-Object to Shoulder

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd-Object Facing Burpees

…

*Continue to add 2 reps to each movement

03/21/2020

By

Honey Badger Gym – CrossFit

MINDSET

“You’ll miss the best things if you keep your eyes shut” – Dr. Suess

This quote is worth reading twice.

We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

Warm-up (No Measure)

30 Seconds Each

Push-up to Down Dog

Air Squats

Arch Hold

Air Squats

Hollow Hold

Air Squats

Sit-ups

Air Squats

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (Time)

For Time (30 Minute Cap):

3 Rounds:

21/15 Calorie Assault Bike

15 Toes to Bar

Then

15 Thrusters (95/63)

15 Thrustrers (115/83)

15 Thrusters (135/93)

Then

3 Rounds:

21/15 Calorie Assault Bike

15 Barbell Facing Burpees

Metcon (AMRAP – Rounds and Reps)

Home Workout option #1

Warm-Up

2-3 Sets

200m Run

15 Glute Bridges

15 Knuckle Drags

25 min AMRAP:

10 Air Squats + 400m Run

20 Air Squats + 400m Run

30 Air Squats + 400m Run

Continue to add (10) squats per round

Metcon (AMRAP – Rounds and Reps)

Home Workout option #2

Warmup

2-3 Sets

20 Single Jumps

15 Glute Bridges

15 Knuckle Drags

For Time:

10 Air Squats + 50 Double-Unders

20 Air Squats + 50 Double-Unders

30 Air Squats + 50 Double-Unders

40 Air Squats + 50 Double-Unders

50 Air Squats + 50 Double-Unders

60 Air Squats + 50 Double-Unders

70 Air Squats + 50 Double-Unders

*100 singles if not doing doubles

03/20/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Don’t bunt. Aim out of the ballpark.” – David Oglivy

One of the most dangerous things we can do in life is to dream too small.

When we dig to the root of what causes this, we find that it’s fear.

We can convince ourselves that it’s too big of a goal. That it’s out of reach. That in and of itself, is the death of the dream. A self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

So it starts with that: belief. Belief that we can learn the skills, build the capacity, and hone the craft. Having the dream is only a part of the equation, and it will only come second to having the belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

Warm-up (No Measure)

2-3 Rounds

30 Seconds Air Squats

30 Seconds Medicine Ball Deadlifts

30 Seconds Alternating Box Step-ups

30 Seconds Medicine Ball Strict Press

30 Seconds Row

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Child’s Pose on Box: 1 Minute

Squat Hold: 1 Minute

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
Ladies

55lb barbell

14lb wall ball

Metcon (AMRAP – Reps)

Home Workout(equipment)

Warm-Up

3 Sets

5 DB Strict Press- light weight (Each Side)

10 Lateral Stair Steps(Each Side)

15 AbMat Sit-ups

20 Air Squats

3 Rounds of 1:00 Minute at Each:

Dumbbell Goblet Thrusters*

Single Dumbbell Power Cleans

Hops over the Dumbbell

Single Arm Push Presses

Burpees

Rest

*Dumbbell goblet thruster

https://youtu.be/-R_zfwIR3nU

Metcon (AMRAP – Reps)

Home Workout(no equipment)

Warm-Up

3 Sets

5 Strict Press- light weight (Each Side, find something you can hold)

10 Lateral Stair Steps(Each Side)

15 Sit-ups

20 Air Squats

3 Rounds of 1:00 Minute at Each:

Odd-Object Thrusters

Odd-Object Cleans

Hops over Odd-Object

Odd-Object Reverse Lunges

Burpees

Rest

Odd object: have fun, fill a bag or duffel bag with stuff you have laying round. Make sure it’s secure and get to liftin!

Odd object thrusters:

https://youtu.be/qsHkVCkeab0

03/19/2020

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

Home workouts! Weighted and no weight option

Warm-Up

2-3 Sets

5 Inchworms

30 Second Hollow Hold(banana)

30 Second Arch Hold(Superman)

5 Single Leg Glute Bridge (Each Side)

15 min AMRAP :

9 Strict Pull-Ups

15 Hand-Release Pushups

21 DB or KB Swings

Or

15 min AMRAP:

15 Hand-Release Pushups

18 Bent over Backpack Rows*

21 Glute Bridges

*put some books in your bag and enjoy!

03/18/2020

By

Honey Badger Gym – CrossFit

MINDSET

“There is a reason between listening, and waiting for your turn to speak.” – Simon Sinek

Listening is a skill.

To not “hear” the words of another, but to truly be in the moment. To listen sincerely.

Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards “hearing”.

In our conversations today, pay close attention to our thoughts as the other is speaking.

The intention is this:

Listen with the intent to understand.

Not to reply.

Warm-up (No Measure)

30 Seconds

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

Glute Bridge Walkouts

Air Squats

30 Seconds

Front Plank

Alternating Bird Dogs

Shoulder Taps Video

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (Time)

For Time:

30 Back Squats (155/103)

30 Strict Press (95/63)

30 Deadlifts (185/133)

20 Back Squats (185/133)

20 Strict Presses (115/83)

20 Deadlifts (225/155)

10 Back Squats (225/153)

10 Strict Presses (135/93)

10 Deadlifts (275/183)

We will use only one bar for this. Bar can come from floor or rack. The transition times loading and unloading will act as necessary rest.

Metcon (AMRAP – Reps)

Home Workout(with weight):

Warm-Up

8 Minutes For Quality:

20 Single Unders

15 Shoulder Taps

10 Pass Throughs *

5 Inchworm to Push-ups

*Use broomstick, towel, or band

6 min AMRAP:

2 Single DB Reverse Lunges, 20 Double-Unders

4 Single DB Reverse Lunges, 20 Double-Unders

6 Single DB Reverse Lunges, 20 Double-Unders

Continue to add (2) reverse lunges per round

Rest 2:00

6 min AMRAP:

2 Single DB Power Snatches, 20 Double-Unders

4 Single DB Power Snatches, 20 Double-Unders

6 Single DB Power Snatches, 20 Double-Unders

Continue to add (2) power snatches per round

Metcon (AMRAP – Reps)

Home Workout(no equipment):

6 min AMRAP:

2 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

4 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

6 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object

*Continue to add (2) reverse lunges per round

Rest 2:00

6 min AMRAP:

2 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

4 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

6 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object

*Continue to add (2) ground to overhead per round

*odd object could be anything. A backpack/duffel bag with clothes and books in it. A log, a cement block if you’re feeling wild lol please be careful and don’t break toes or feet.