Author: honeybadgergym

01/13/2020

By

Honey Badger Gym – CrossFit

MINDSET

“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle

One of the most challenging things we can do, is to reflect. To reflect, with brutal honesty.

This quote can be applied in many ways, but it’s most commonly applied to the physical acts of our days. Whether we show up to the gym at 5:30am to train. Whether we eat the proper food we brought to work with us, or order out for lunch.

What’s more challenging, is to look further inward. And reflect, with brutal honesty, on our thoughts. The way we think.

When we missed the lift, what were our immediate thoughts?

When we were cut off on the road by another car, what did we say to ourselves?

When the gossip arrived in the locker room, what did we first think?

If our thoughts become actions, this must be where we start.

Warm-up (No Measure)

1 Minute

Active Samson

Glute Bridges

Plate Hops

40 Seconds

Active Samson + Air Squat

Single Leg Glute Bridges (40 Seconds Each Side)

Plate Ground to Overhead

30 Seconds

Air Squats

Glute Bridge Walkouts

Plate Counterbalance Squats

Warmup Peformed with 10# or 15# Plate

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Child’s Pose: 1 Minute

Clean and Jerk (1 power clean + jerk E2MOM x 12min)

Metcon (Time)

3 Rounds:

50 Air Squats

10 Power Clean&Jerks

RX+ 135/93

RX 115/83

01/11/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.” – Thomas Edison

Failing hurts.

Let’s not beat around the bush here.

It’s not a comfortable place.

But to look at failure as a sign to stop, or to give up, is a fundamental misunderstanding of what it actually means to “fail”.

The nature of a failure is not to tell us who we are. Nor is it to tell us if we are good enough, or deserving enough, to succeed.

The nature of a failure is to tell us a way that didn’t work. It’s to educate us.

“Giving up” is our greatest weakness purely because it counters our greatest strength. That of adaptability. As history has shown, we just need to pick ourselves back up, and use what we have learned. It’s why the human race has survived this far.

When we train ourselves to view failure as the teacher and guide it is, there is only one move to make: to try one, more, time.

Warm-up (No Measure)

1 Round

30 Seconds Each

Easy Bike

Pausing Air Squats (2 Seconds in Bottom)

Easy Bike

Air Squats

Easy Bike

Air Squats with Arm Overhead

2 Rounds

30 Seconds Each

PVC Pass Throughs

PVC Overhead Squats

PVC Lat Stretch

PVC Power Snatches

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (Time)

Teams of 3:

For Time (30 Minute Cap):

75/50 Calorie Assault Bike

75 Power Snatches (75/55)

75 Thrusters (75/55)

75/50 Calorie Assault Bike

60 Power Snatches (95/65)

60 Thrusters (95/65)

75/50 Calorie Assault Bike

45 Power Snatches (115/85)

45 Thrusters (115/85)

75/50 Calorie Assault Bike

30 Power Snatches (135/95)

30 Thrusters (135/95)

75/50 Calorie Assault Bike

15 Power Snatches (155/105)

15 Thrusters (155/105)

01/10/2020

By

Honey Badger Gym – CrossFit

MINDSET

“I’ll either find a way, or I’ll make one.” – Hannibal

Said by a man who got elephants to climb a mountain.

Angela Duckworth, a leading expert on the study of “grit”, defines it as follows:

“Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.”

If there is a single attribute that is the closest correlate to success, it may very well be grit.

Grit is very much in line with our definition of “mental toughness”. To give our unconditional best, regardless of the circumstances.

It’s doing the unsexy hard work… when no one’s watching.

It’s refusing to see a “failure” as “defeat”.

It’s refusing to believe that elephants can’t climb mountains… and then proving it.

We look to the past not to seek out what is possible. We look to the past to study ways that have worked before.

Warm-up (No Measure)

5 Minutes For Quality:

5 Push-up to Down Dogs

10 Straight Leg Sit-ups

15 Second Front Plank on Hands

20 Lateral Hops Over Barbell

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Barbell Assisted Straddle Stretch: 1 Minute

Pec Stretch on Wall: 45 Seconds Each Side

Marston (AMRAP – Rounds and Reps)

RX+ 20 min AMRAP:

1 Deadlift (405/285#)

10 T2B

15 Barbell Burpees

RX=315/205

*we’re looking for a heavy deadlift today, but not at the expense of safety. Take your time and use proper mechanics for every single performed today. Coaches will guide you in the right direction for weight.