Author: honeybadgergym

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)

03/31/2020

By

Honey Badger Gym – CrossFit

MINDSET

“The only thing that is different about me, is that I’m not afraid to die on a treadmill.” – Will Smith

It’s not about the treadmill.

It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.

Probably.

But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.

Full heart, full commitment, full effort. In wherever we go.

Warm-up (No Measure)

For Quality

60 sec Jumping Jacks

6 Inchworms

6 DB Strict Press(each side)

6 Broad Jumps

40 sec Swinging Jacks

4 Inchworms

4 DB Strict Press (each side)

4 Broad Jumps

20 sec Squat Jumps

2 Inchworms

2 DB Strict Press(each side)

2 Broad Jumps

*Performed with light DB

Metcon (Time)

5 Rounds For Time:

400m Run

30 DB Goblet or Odd Object Thrusters

30 Lateral Hops over DB or Odd Object

03/30/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” – Simon Sinek

What defines a leader? Is it promotion, titles, or status? We realize that is not the case.

We’ve all met others at some point in our lives that were, title wise, on an identical level. Both been students in school, teammates on a sports team, or co-workers in a job. Yet something set them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.

There’s a line that’s been said a million times over.

“Why did you do it?”

“Because he (or she) would have done it for me”.

True leadership is not a title.

Warm-up (No Measure)

30 Seconds Each

Easy Single Unders

Russian KB or DB Swings

Quick Single Unders

Active Samson

High Single Unders

Push-up to Down Dog

Double Under Practice

Inchworms

Ankle Stretch(each side)

Childs Pose

Squat Hold

Metcon (Time)

For Time(20 min Cap):

50-40-30-20-10:

Double Unders*

Sit-ups

Directly Into…

5-10-15-20-25:

Kettlebell or DB Swings

Burpees

*Double sub

100/80/60/40/20 singles

25/20/15/10/5 dot hops

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