Author: honeybadgergym

01/22/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps

Outnumbered by multiples, General Puller drove his Marines that day to victory. It was for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.

That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first to tell ourselves that next task or goal is not possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.

Like the Marines that day, sometimes we just need to get out of our own head, and do what we do best. Work. Even when we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything. Even when every damn reason tells us we can’t… let’s go win. That’s what we do.

Warm-up (No Measure)

30 Seconds

Push-up to Down Dog

Box Facing Step-ups

Kettlebell Romanian Deadlifts

Box Air Squats (Similar to a Wall Squat)

Lateral Box Step-ups (30 Seconds Each Side)

Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side)

Active Spidermans

Box Facing Step-ups (Higher Box)

Russian Kettlebell Swings

Performed with Light Kettlebell

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Wrist Stretch on Box: 30 Seconds Each Direction

Kettlebell Ankle Stretch: 30 Seconds Each Side

N.E Opening Day (Time)

21-15-9:

Wallballs 20/14

Pull-ups

Thrusters 95/63

Box Jumps 24/20″

Kettlebell Swings 53/35

RX+ C2B Pull-ups

01/21/2020

By

Honey Badger Gym – CrossFit

MINDSET

Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.

Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.

Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!”

Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”

As we grow, give ourselves permission to create junk. To be able to laugh off mistakes, and get better through the lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement can become our worst enemy. Judge less, and practice more. That’s the secret sauce.

Warm-up (No Measure)

2 Rounds

30 Seconds:

Shuttle Runs (Increase Pace 2nd Round)

Active Samson

2 Rounds

30 Seconds:

Row (Increase Pace 2nd Round)

Active Spidermans

2 Rounds

30 Seconds:

Bike (Increase Pace 2nd Round)

Inchworm to Push-up

Metcon (AMRAP – Reps)

5 Rounds:

4 min AMRAP:

30/20 Calorie Row

20/14 Calorie Assault Bike

AMRAP 10 Meter Shuttles

Rest 4 Minutes Between Rounds

* at least 2 shuttles must be completed each round as RX (down/back =2)

01/20/2020

By

Honey Badger Gym – CrossFit

MINDSET

“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” -Confucius

Imagine it’s the final days of 2020. We’re sitting at a desk together, with a pen and paper, answering these three questions:

1. What were my three biggest accomplishments in 2020?

2. Where did I set a goal, but miss my target? What happened?

3. What are the major areas of growth for 2021?

Warm-up (No Measure)

40 Seconds

Easy Bike

Glute Bridges

Single Arm Dumbbell Deadlift (20 Seconds Each Side)

Moderate Bike

Single Leg Glute Bridges (20 Seconds Each Side)

Single Arm Dumbbell Strict Press (20 Seconds Each Side)

Faster Bike

Slow Air Squats

Single Arm Dumbbell Front Squats (20 Seconds Each Side)

Performed with 1 Light Dumbbell

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Dumbbell Squat Hold: 45 Seconds

Child’s Pose on Dumbbell: 45 Seconds

Back Squat (12 min to build to a heavy 5 for the day)

Use your warmup sets however you see fit, and take 1-2 sets at 5 reps. If you fail, you’re done for the day.

Metcon (Time)

For Time:

50/35 Calorie Assault Bike

30 Single Arm DB Hang Clean&Jerk (50/35)

30 Single DBGoblet Squats (50/35)

30 Single Arm DB Hang Clean Jerk (50/35)

50/35 Calorie Assault Bike

*switch arms every 5 reps

01/18/2020

By

Honey Badger Gym – CrossFit

MINDSET

“The privilege of a lifetime, is being who you are.” Joseph Campbell

Beneath the surface, this quote brings two connected, but different thoughts:

One – to look inward, and not outward. Are our actions defining who we want to be, or what other people want us to be?

Two – that we have the chance to forge, to build, brick by brick, the person we want to be. Today, we aren’t quite there yet. But, if we can define who we want to be, and follow it up, day after day, pounding the stone until our hands bleed… we’ll have “the privilege of a lifetime”.

Warm-up (No Measure)

5 Minutes For Quality:

10 Shuttle Runs

3 Inchworm to Push-ups

6 Glute Bridges

9 Slow Air Squats

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Pec Stretch on Wall: 30 Sec Each Side

Front Rack Stretch: 1 Minute

Squat Hold: 1 Minute

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

1 Round of “The Chief”

20 Shuttle Runs

2 Rounds of “The Chief”

20 Shuttle Runs

3 Rounds of “The Chief”

20 Shuttle Runs

…

Continue to Add 1 Round Until Cap

1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats
A full round is completed after the shuttles are done.

01/17/2020

By

Honey Badger Gym – CrossFit

MINDSET

“If you know you opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb

To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.

We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.

Warm-up (No Measure)

30 Seconds

Easy Bike or Row

Active Spidermans

Sit-ups

Moderate Bike or Row

Active Samson

Hollow Hold

Faster Bike or Row

Push-up to Down Dog

Arch Hold

Box Jump Warmup

30 Lateral Hops Over Barbell

30 Seconds Box Step-ups

30 Seconds Box Jumps

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 on Box: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Metcon (Time)

3 Rounds:

7 Power Snatches (75/53)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:

7 Power Snatches

7 Toes to Bar

7 Box Jumps

50/35 Calorie Assault Bike

3 Rounds:

7 Power Snatches

7 Toes to Bar

7 Box Jumps