Author: honeybadgergym

03/04/2020

By

Honey Badger Gym – CrossFit

MINDSET

“It’s not how much we give, but how much love we put into giving.” – Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute.

If we want to make a “perishable donation”, give money.

If we want to make an everlasting impact, give time.

Warm-up (No Measure)

40 Seconds

Easy Row

Easy Bike

Single Unders

30 Seconds

Moderate Row

Moderate Bike

Quick Single Unders

20 Seconds

Faster Row

Faster Bike

High Single Unders

MOBILITY:

Pigeon Pose: 45 Seconds Each Side

Full Circle (Time)

RX+ For Time*:

1500 Meter Row

100 Double Unders

50 Calorie Assault Bike

100 Double Unders

1500 Meter Row

RX: 200 singles

*yay for equality ?‍♂️?

03/03/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Your mind is not your shoe size.” – Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.

Warm-up (No Measure)

30 Seconds

Inchworm to Push-up

Front Plank

Glute Bridges

Inchworm to Push-up

Hollow Hold

Single Leg Glute Bridges (30 Seconds Each)

Inchworm to Push-up

Arch Hold

Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Child’s Pose: 1 Minute

Peck Stretch: 1 Minute(30 each)

Snatch (3 position E2MOM for 10 min)

power or full is acceptable

Hi Hang(hip pocket)

Hang(just above knee)

Floor(does not need to be touch ago)

Metcon (AMRAP – Reps)

7 min AMRAP:

3 Power Cleans

3 Toes to Bar

6 Power Cleans

6 Toes to Bar

9 Power Cleans

9 Toes to Bar

…

Increase by 3 Reps Each Round

RX+ 135/93

RX 115/83

03/02/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In the “Cone of Learning” (Edgar Dale), we learn:

10% of what we read.

20% of what we hear.

30% of what we see.

50% of what we hear and see.

70% of what we say and write.

90% of what we actually participate in.

Information without application, is knowledge.

Information with application, is wisdom.

Warm-up (No Measure)

1 Minute

Easy Bike

Active Spiderman

Barbell Back Squats

45 Seconds

Moderate Bike

Active Samson

Barbell Front Squats

30 Seconds

Faster Bike

Push-up to Down Dog

Barbell Strict Press

MOBILITY:

Barbell Ankle Stretch: 1 minute

Front Rack Stretch: 1 minute

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Thruster 45/33

1 Minute Burpees

1 Minute Bike

1 Minute Rest

02/29/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Your obsessions become your possessions.” – Ed Mylett

The word “obsessed” gets a bad rap.

And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not a causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.

Be obsessed with becoming a better husband. A better wife.

A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

Warm-up (No Measure)

Parking Lot Lap

30 Seconds Each

Air Squats

PVC Pass Throughs

Parking Lot Lap

30 Seconds Each

Air Squats

PVC Lat Stretch

Parking Lot Lap

30 Seconds Each

Air Squats

PVC Overhead Squats

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (AMRAP – Reps)

5 min AMRAP:

600m Run

Max Power Snatches (95/63)

Rest 5 Minutes

5 min AMRAP:

600m Run

Max Power Clean and Jerks (95/63)

Rest 5 Minutes

5 min AMRAP:

600m Run

Max Thrusters (95/63)

02/28/2020

By

Honey Badger Gym – CrossFit

MINDSET

“75% Emotional, 25% Physical”

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependant on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

Warm-up (No Measure)

Alternating On the Minute

Minute 1: Row or Bike

Minute 2: Active Spidermans Video

Minute 3: Row or Bike

Minute 4: Mountain Climbers Video

Minute 5: Row or Bike

Minute 6: Frog Hops Video

Minute 7: Row or Bike

Minute 8: Slow Step-up Burpees

Work For 40 Seconds, Transition For 20

Metcon (AMRAP – Reps)

30 min EMOM:

Min 1: 15/12 Calorie Row

Min 2: 15 Burpees

Min 3: 15/12 Calorie Bike

Min 4: 15 Burpees

Etc..

Score will be the lowest calories/burpees achieved in 50 sec with 10 sec transition time.

Example:

Lowest machine score + lowest burpee score is your score.