Thursday Suggestion
Honey Badger Gym – CrossFit
Metcon (Time)
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
15/12 Calorie Assault Bike
02/12/2020
Honey Badger Gym – CrossFit
MINDSET
“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins
Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field, taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.
In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.
As Tony Robbins quotes, “if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.”
Warm-up (No Measure)
8 Minutes For Quality
Buddy 1
Easy Row
Buddy 2
10 Medicine Ball Ground to OH
10 Air Squats to Medicine Ball
10 Alternating Medicine Ball Box Step-ups (5 Each Side)
Switch Stations When Buddy 2 Finishes Step-ups
Single Dumbbell Warmup
30 Seconds
Single Leg Romanian Deadlift (30 Seconds Each Side)
Single Arm Strict Press (30 Seconds Each Side)
Goblet Squats
Performed with 1 Light Dumbbell
MOBILITY:
Dumbbell Ankle Stretch: 45 Seconds Each Side
Child’s Pose on Box: 1 Minute
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
20 Wallballs (20/14)
20 Alt. DB Snatches (50/35)
20 Box Jumps (24/20)
20 Single Arm DB Push Presses (50/35)*
20/15 Calorie Row
*switch every 5 reps on DB push presses
02/11/2020
Honey Badger Gym – CrossFit
MINDSET
“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire
As we start our day, let’s think about these three.
Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.
Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.
Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.
Warm-up (No Measure)
30 Seconds
Easy Bike
Push-up Plank Hold (On Hands)
Active Spidermans
Banded Pass Throughs
Moderate Bike
Hollow Hold
Inchworm to Push-up
Banded Pull Aparts
Faster Bike
Alternating Bird Dogs
Push-up to Down Dog
Banded Press Downs
Barbell “Stretches”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squat
Bench Press (10 min to establish a heavy 3 reps for the day)
After the clock starts, we’ll do 3 reps on every set.
Looking to do 4-6 sets.
No misses are allowed today.
Swole Cycle (AMRAP – Reps)
Tabata Style:
Strict Pull-Ups
Bike Calories
Push-ups
Bike Calories
RX+ Strict handstand push-ups
Tabata: 8 Rounds of each :20on/:10off
02/10/2020
Honey Badger Gym – CrossFit
MINDSET
“How much do you care about getting better?”
Sounds like a silly question, but most don’t think about this.
When we are truly care about getting better, our view on things change. We see events as a means to grow… true chances to improve ourselves. The opposite is when we view everything as a test.
When we find ourselves comparing against others, and stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?
Warm-up (No Measure)
30 Seconds
Single Unders
Down Dog
Slow Air Squats
Squat Hold (Active Below Parallel)
Single Unders (Right Leg)
Up Dog
Split Squats (Right Leg Forward)
Squat Hold (Active Below Parallel)
Single Unders (Left Leg)
Push-up to Down Dog
Split Squats (Left Leg Forward)
Squat Hold (Active Below Parallel)
Barbell “Stretches”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY:
Barbell Ankle Stretch: 1 Minute
Front Rack Stretch: 1 Minute
Hang Clean (1 Hang Squat Clean E90S for 12 min )
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP:
30 Double Unders
1 Hang Squat Clean (135/93)
30 Double Unders
2 Hang Squat Cleans (135/93)
30 Double Unders
3 Hang Squat Cleans (135/93)
…..
02/08/2020
Honey Badger Gym – CrossFit
Metcon (Time)
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into…
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (135/93)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (155/103)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (185/133)