Author: honeybadgergym

11/25/2019

By

Honey Badger Gym – CrossFit

MINDSET

“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius

A short story to share.

A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.

As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.

As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.

The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.

At times, we can take many such relationships with our family and friends for granted.

Warm-up (No Measure)

2 Minutes For Quality:

10 Glute Bridges

10 Kettlebell Deadlifts

2 Minutes For Quality:

20 Single Unders

10 Russian Kettlebell Swings

2 Minues For Quality:

10 Single Leg Glute Bridges (5 Each Side)

10 Kettlebell Goblet Squats

*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:

Kettlebell Calf Smash: 30 Seconds Each Side

Kettlebell Ankle Stretch: 30 Seconds Each Side

Kettlebell Squat Hold: 30 Seconds

Back Squat (5-5-5 build or use the same weight across)

we’ll take 12ish minutes to hit our 3 sets. rest 2-3 min between each set.

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP:

35 Double Unders

25 Air Squats

15 Kettlebell Swings (53/35)

11/23/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Success is the ability to go from one failure to another with no loss of enthusiasm.” – Winston Churchill

The definition of enthusiasm is “great excitement for or interest in a subject or cause.” Enthusiasm is about purpose and passion – not results.

Define what your enthusiasm is. Why you do what you do.

And when the hardship comes, whether it’s today, tomorrow, or next week, remind ourselves of that why. Circumstances do not dictate effort… only we do.

Warm-up (No Measure)

2 Rounds:

Buddy 1

3 min AMRAP:

Easy-Moderate Bike Row or Run

Buddy 2

3 min AMRAP:

5 Scap Pull-ups + 5 Kip Swings

10 Air Squats

20 Mountain Climbers

Switch Stations at 3 Minutes

“Barbell Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (Time)

3 Rounds(30min cap):

800 Meter Run

21/15 Cal Assault Bike

3 Rounds of “Bergeron Beep Test”

“Bergeron Beep Test”:

7 Thrusters (75/53)

7 Pull-ups

7 Burpees
RX must finish under the cap

11/22/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.

Real integrity, is action. Not a “thing”, but a living and breathing lens we live our lives through that we refine every single day.

Warm-up (No Measure)

30 Seconds

Easy Row

Medicine Ball Deadlifts

Box Step-ups

Moderate Row

Squat to Medicine Ball

Lateral Box Step-Overs

Faster Row

Medicine Ball Slams

Box Jump with Step Down

*All Performed To Lowest Box Setting

Single Dumbbell Warmup

Each Side With Lighter Weight:

5 Romanian Deadlifts

5 Russian Dumbbell Swings

5 Waiter Squats

5 Strict Press & Reach

5 Front Rack Reverse Lunges

MOBILITY:

Dumbbell Ankle Stretch: 30 Seconds

Dumbbell Squat Hold: 1 Minute

Child’s Pose on Box: 1 Minute

Metcon (AMRAP – Reps)

3 Rounds x 1 min each:

Wallballs (20/14)

Alternating DB Snatches (50/35)

Box Jumps (24/20)

DB Hang Clean & Jerks (50/35)

Calorie Row

1 Minute Rest

11/20/2019

By

Honey Badger Gym – CrossFit

MINDSET

“I don’t like that man. I should get to know him better.” – Abraham Lincoln

Perspective is everything.

In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing “the right thing”. The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives.

A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.

And we talk. And we strike some common ground. And we understand. We may not be close friends, but the brief amount of time we spent with them afforded us the chance to better understand their perspective.

Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.

Warm-up (No Measure)

30 Seconds

Single Unders

PVC Pass Throughs

PVC Straight Leg Swings (15 Seconds Each Side)

Quick Single Unders

PVC Lat Stretch

PVC Overhead Squats

Higher Single Unders

Narrower PVC Pass Throughs

Narrower PVC Overhead Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Overhead Squat (10ish min to establish a 3 count paused rep )

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP:

15 Overhead Squats 95/63

30 Double Unders

15 Deadlifts 95/63

30 Double Unders