Author: honeybadgergym

02/17/2020

By

Honey Badger Gym – CrossFit

MINDSET

“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela

Nelson Mandela was sentenced to 27 years in prison.

He had no bed.

He was routinely put in solitary confinement, with no end in sight.

He at one point was thrown into an empty grave, where he was sure he was about to be killed. But instead, he was urinated on by the prison guards. For their humor.

What he went through is something no human being should ever have to endure.

Yet, at his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife.

When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not… I would still be in prison.””

Warm-up (No Measure)

30 Seconds

Active Spidermans

Air Squats to Medicine Ball

PVC Pass Throughs

Inchworm to Push-ups

Air Squats to Medicine Ball

PVC Straight Leg Swings (15 Seconds Each Side)

Push-up to Down Dog

Air Squats to Medicine Ball

PVC Overhead Squats

Body Positions

2 Sets

20 Seconds PVC Hollow Hold

10 Seconds Rest

20 Seconds PVC Arch Hold

10 Seconds Rest

20 Seconds PVC V-Ups

10 Seconds Rest

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Medicine Ball Thoracic Opener: 1 Minute

Barbell Ankle Stretch: 1 Minute

Metcon (Time)

5 Rounds:

9 Toes to Bar

15 Wallballs (20/14)

Directly Into…

5 Rounds:

9 Power Snatches (75/53)

15 Overhead Squats (75/53)

02/15/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we use them to our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way of greatness.

Adversity is the way the way to greatness.

This is the championship mindset.

Warm-up (No Measure)

40 Seconds

Station 1: Easy Row

Station 2: Active Spidermans

Station 3: Barbell Good Mornings

Station 1: Moderate Row

Station 2: Mountain Climbers

Station 3: Barbell Romanian Deadlifts

Station 1: Faster Row

Station 2: Slow Burpees

Station 3: Barbell Deadlifts

Metcon (AMRAP – Reps)

Teams of 3

4 Rounds:

4:00 Row for Calories

3:00 Lateral Burpees over Barbell

2:00 Deadlifts (225/155)

02/14/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.

Warm-up (No Measure)

30 Seconds

Plate Lateral Squats

Glute Bridges

Hollow Hold

Air Squats

Plate Counterbalance Squats

Single Leg Glute Bridges (30 Seconds Each)

Arch Hold

Air Squats

Plate Ground to Overhead

Glute Bridge Walkouts

Shoulder Taps

Air Squats

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Wrist Stretch (Fingertips Forward): 30 Seconds

Barbell Quad Roll: 1 Minute Each Side

Squat Hold: 1 Minute

Barbell Lats Roll: 1 Minute Each Side

Child’s Pose (Hands on Barbell): 1 Minute

Wrist Stretch (Fingertips Away): 30 Seconds

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

02/12/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field, taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.

The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, “if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.”

Warm-up (No Measure)

8 Minutes For Quality

Buddy 1

Easy Row

Buddy 2

10 Medicine Ball Ground to OH

10 Air Squats to Medicine Ball

10 Alternating Medicine Ball Box Step-ups (5 Each Side)

Switch Stations When Buddy 2 Finishes Step-ups

Single Dumbbell Warmup

30 Seconds

Single Leg Romanian Deadlift (30 Seconds Each Side)

Single Arm Strict Press (30 Seconds Each Side)

Goblet Squats

Performed with 1 Light Dumbbell

MOBILITY:

Dumbbell Ankle Stretch: 45 Seconds Each Side

Child’s Pose on Box: 1 Minute

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

20 Wallballs (20/14)

20 Alt. DB Snatches (50/35)

20 Box Jumps (24/20)

20 Single Arm DB Push Presses (50/35)*

20/15 Calorie Row

*switch every 5 reps on DB push presses