Author: honeybadgergym

12/04/2019

By

Honey Badger Gym – CrossFit

MINDSET

“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale

The terrifying thing about excuses, is that they blind us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.

On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.

Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.

Warm-up (No Measure)

30 Seconds Each:

Single Unders

Slow Air Squats

High Single Unders

Cossack Squats

Quick Single Unders

Glute Bridges

Double Taps

Single Leg Glute Bridges

Double Under Practice

Jumping Air Squats

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 Squat Hold: 1 Minute

Metcon (AMRAP – Reps)

5 min AMRAP:

Buy-In: 700 Meter Row

7 Squat Cleans (95/63)

25 Double Unders

Rest 5 Minutes

5 min AMRAP:

Buy-In: 500 Meter Row

5 Squat Cleans (115/83)

25 Double Unders

Rest 5 Minutes

5 min AMRAP:

Buy-In: 300 Meter Row

3 Squat Cleans (135/93)

25 Double Unders

12/03/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

If someone has 10 coins, are they rich? Let’s say no.

What if they have 100 coins. Probably not.

What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.

But… we know it wasn’t just the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.

Warm-up (No Measure)

2 Rounds:

20 Seconds PVC Pass Throughs

40 Seconds Push-up to Down Dog

20 Seconds PVC Strict Press

40 Seconds Active Spidermans

20 Seconds PVC Push Press

40 Seconds Inchworm to Push-up

20 Seconds PVC Lateral Hops

40 Seconds Mountain Climbers

“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

Pec Stretch on Wall: 30 Seconds Each Side

Push Jerk (E2MOM x 10min 1 push press + 2 push jerks)

Metcon (Time)

21-15-9:

Push Jerks

Lateral Barbell Burpees

RX+ 135/93

RX 105/73

12/02/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

The definition of success is whatever we make of it.

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?

We can view days as tests.

Or we can view days as opportunities.

Time to go tend to the field.

Warm-up (No Measure)

30 Seconds Each:

Easy Bike

Slow Air Squats

Medicine Ball Deadlifts

Moderate Bike

Active Samson

Medicine Ball Squats

Faster Bike

Active Spidermans

Medicine Ground to OH

Midline Med-Ball Madness

The class is one big team lined up in a straight line. With everyone’s medicine balls lined up next to the first athlete in the line, the team will pass all the medicine balls to the other end while holding a hollow position. Go for time in both direction and see how many trips we can make in 1 minute. After the hollow hold, we can switch to a high plank variation.

MOBILITY:

Child’s Pose on Ball: 1 Minute

Dumbbell Straddle Stretch: 30 Seconds Each Direction (Middle – Right – Left)

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

50 Wallballs (20/14)

40/30 Calorie Assault Bike

30 Toes to Bar

20 Alternating DB Snatches (70/50)

11/30/2019

By

Honey Badger Gym – CrossFit

MINDSET

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” – Steven Hawking

One of the largest dangers in life is a closed mind.

Yet, very, very few, close on purpose.

We often don’t even realize it’s happening, until it’s too late.

It’s how our mind operates by default. When we think we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer are even aware of the next idea, the next thought, as it passes us by. We blind ourselves.

It is not a plea to discount what we have learned. Cherish what we have learned! But instead, value the one thing we truly have – the willingness, to learn. That we have, in full. The willingness to listen to the next path, the next way. The willingness to stare, nakedly, at our weaknesses and address them. The willingness, to always be a student.

As Socrates said, “All I know, is that I know nothing.”

Warm-up (No Measure)

30 seconds each:

Light shuttle

Push-up to down dog

Front rack stretch

Moderate shuttle

Inch worms with push-up

Elbow rotates with bar

Fast shuttle

Shoulder taps

Press and reach

With a light plate:

10 reverse flys

10 shoulder rotates each side

10 weight plate angels

30 second plank hold

Shoulder Press (Establish heavy 3 from the floor)

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 8 Minutes:

3 Strict Presses (75/55)

10 Shuttle Runs

6 Strict Presses (75/55)

10 Shuttle Runs

9 Strict Presses (75/55)

10 Shuttle Runs

…etc…
Weight on the bar should be something you could press for 20+ reps when fresh.

11/29/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Live life on purpose”” – Simon Sinek

As simple as this sounds, every action we take in our lives should have a clear and defined purpose.

As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify. We would never throw our money into the wind. Yet… we can often find ourselves doing so with our time.

Unlike money, which can cycle back around on the next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are limited… time is our most precious, irreplaceable resource.

As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary”, when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so.

Warm-up (No Measure)

30 Seconds

Easy Bike or Row

Front Plank

Inchworm to Push-ups

Moderate Bike or Row

V-Ups

Glute Bridge Walkouts

Faster Bike or Row

Mountain Climbers

Push-up to Down Dog

Movement prep(coaches choice)

Metcon (Time)

For Time(30 min cap):

100 Hang Power Cleans (75/53)

100 Calorie Row

100 Burpee Over Rower

100 Toes to Bar

100 Wall Balls (20/14)

100 Med Ball Sit-ups (20/14)

100 Box Jump Overs (24/20″)

100 Russian Swings (53/35)

100 Pull-ups

100 Front Squats (75/53)

Teams of 2-3(coaches choice)

RX+ is 2 people

RX is 3 people