Author: honeybadgergym

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.

03/17/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?

Warm-up (No Measure)

30 Seconds Each

Easy Bike

Easy Row

Easy Shuttle Runs

Walking Spidermans

Moderate Bike

Moderate Row

Moderate Shuttle Runs

Walking Samson Stretch

Faster Bike

Faster Row

Faster Shuttle Runs

Inchworm to Push-up

Triple Threat (3 Rounds for time)

On the 0: 1 Mile Run

On the 10: 100/70 Calorie Row

On the 20: 100/70 Calorie Assault Bike

*30 Minute Cap*
ROW & BIKE

Below are some paces you could hold on the rower and assault bike and the times that would result from holding these speeds across the 100/70 calories

Rower:

700 Calories Per Hour: 8.5/6 Minutes

800 Calories Per Hour: 7.5/5.3 Minutes

900 Calories Per Hour: 6.7/4.7 Minutes

1000 Calories Per Hour: 6/4.2 Minutes

1100 Calories Per Hour: 5.5/3.8 Minutes

1200 Calories Per Hour: 5/3.5 Minutes

1300 Calories Per Hour: 4.6/3.2 Minutes

Assault Bike:

55 RPM: 14/10 Minutes (Men Wouldn’t Finish)

60 RPM: 10/7 Minutes

65 RPM 8.3/5.8 Minutes

70 RPM 6.7/4.7 Minutes

75 RPM 5/3.5 Minutes

Metcon (3 Rounds for time)

HOME OPTION #1

Warm-Up

3 Rounds:

30 Seconds Samson Stretch

10 Glute Bridges

30 Seconds Cossack Squats

5 Push-ups

200m Jog (1st slow, 2nd moderate, 3rd at planned mile pace)

Each section for time:

On the 0:00… 1 Mile Run

On the 10:00… 100 Burpees

On the 20:00… 1 Mile Run

*30 minute cap

Stimulus

Opportunity to practice pacing larger intervals

Aim to keep the second 1 mile run within :10 -: 15 seconds of the first

Your score will be 3 separate completion times (system will add together sum total)

If you believe your mile time to be in the 9:00’s or above, let’s modify to 800m today and run hard

8:00 Time Cap on Part #2 (burpees)

Metcon (AMRAP – Rounds and Reps)

HOME OPTION #2

Warm-Up

3 Rounds:

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

5 Push-ups

“Death by Burpee”

On the Minute for AFAP:

“X” Burpees

Round 1 – 5 Burpees

Round 2 – 6 Burpees

Round 3 – 7 Burpees

Continue to add (1) rep for as far as possible.

Stimulus

Each round starts at the top of the minute

The very first round will start with 5 burpees

Add 1 rep for each minute after that for as long as you can

Your score is “round + reps”, which is your last completed round + partial

** Ex. If you finish all 15 burpees within the minute and then get 13 burpees into the round of 16, your score is 15+13

03/16/2020

By

Honey Badger Gym – CrossFit

Metcon (Time)

For Time:

21 Power Snatches (95/63

5 Rounds of “Cindy”

21 Overhead Squats

5 Rounds of “Cindy”

21 Squat Snatches

For Time(AT HOME WITH WEIGHT):

10 Single DB Hang CJ, 50 Lateral Jump Squats

20 Single DB Hang CJ, 50 Lateral Jump Squats

30 Single DB Hang CJ, 50 Lateral Jump Squats

40 Single DB Hang CJ, 50 Lateral Jump Squats

50 Single DB Hang CJ, 50 Lateral Jump Squats

Rx Dumbbell – 50/35

*Change hang CJ arm every 5 repetitions

*Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell

For Time(AT HOME NO WEIGHT):

5 Walkouts, 50 Lateral Jump Squats

10 Walkouts, 50 Lateral Jump Squats

15 Walkouts, 50 Lateral Jump Squats

20 Walkouts, 50 Lateral Jump Squats

25 Walkouts, 50 Lateral Jump Squats

Walkouts – https://youtu.be/h_TUP2vuaDs

Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.