Author: honeybadgergym

02/11/2020

By

Honey Badger Gym – CrossFit

MINDSET

“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

As we start our day, let’s think about these three.

Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.

Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

Warm-up (No Measure)

30 Seconds

Easy Bike

Push-up Plank Hold (On Hands)

Active Spidermans

Banded Pass Throughs

Moderate Bike

Hollow Hold

Inchworm to Push-up

Banded Pull Aparts

Faster Bike

Alternating Bird Dogs

Push-up to Down Dog

Banded Press Downs

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squat

Bench Press (10 min to establish a heavy 3 reps for the day)

After the clock starts, we’ll do 3 reps on every set.

Looking to do 4-6 sets.

No misses are allowed today.

Swole Cycle (AMRAP – Reps)

Tabata Style:

Strict Pull-Ups

Bike Calories

Push-ups

Bike Calories

RX+ Strict handstand push-ups

Tabata: 8 Rounds of each :20on/:10off

02/10/2020

By

Honey Badger Gym – CrossFit

MINDSET

“How much do you care about getting better?”

Sounds like a silly question, but most don’t think about this.

When we are truly care about getting better, our view on things change. We see events as a means to grow… true chances to improve ourselves. The opposite is when we view everything as a test.

When we find ourselves comparing against others, and stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?

Warm-up (No Measure)

30 Seconds

Single Unders

Down Dog

Slow Air Squats

Squat Hold (Active Below Parallel)

Single Unders (Right Leg)

Up Dog

Split Squats (Right Leg Forward)

Squat Hold (Active Below Parallel)

Single Unders (Left Leg)

Push-up to Down Dog

Split Squats (Left Leg Forward)

Squat Hold (Active Below Parallel)

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 Rack Stretch: 1 Minute

Hang Clean (1 Hang Squat Clean E90S for 12 min )

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP:

30 Double Unders

1 Hang Squat Clean (135/93)

30 Double Unders

2 Hang Squat Cleans (135/93)

30 Double Unders

3 Hang Squat Cleans (135/93)

…..

02/08/2020

By

Honey Badger Gym – CrossFit

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

3 Rounds:

1,000 Meter Row

30 Toes to Bar

Into…

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (135/93)

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (155/103)

21 Burpee Box Jump Overs (24/20)

21 Clean and Jerks (185/133)

02/07/2020

By

Honey Badger Gym – CrossFit

MINDSET

“I would rather die of passion than boredom.” – Vincent Van Gogh

There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward.

But… do we really?

Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.

Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.

Warm-up (No Measure)

30 Seconds

Easy Bike

Active Samson

Squats to Medicine Ball

Kettlebell Romanian Deadlifts

Moderate Bike

Active Spidermans

Medicine Ball Reverse Lunges

Kettlebell Deadlifts

Faster Bike

Push-up to Down Dog

Medicine Ball Squats

Russian Kettlebell Swings

MOBILITY:

Child’s Pose on Ball: 30 Seconds

Kettlebell Ankle Stretch: 30 Seconds Each Side

Kettlebell Squat Hold: 30 Seconds

Metcon (AMRAP – Rounds and Reps)

Teams of 2

25 min AMRAP:

3 Wallballs (20/14)

3 Kettlebell Swings (53/35)

3 Calorie Assault Bike

6 Wallballs (20/14)

6 Kettlebell Swings (53/35)

6 Calorie Assault Bike

9 Wallballs (20/14)

9 Kettlebell Swings (53/35)

9 Calorie Assault Bike

…

Climb By 3’s Each Round

*Athletes Switch After Completing Full Rounds

For Example:

Athlete 1: 3-3-3

Athlete 2: 3-3-3

Athlete 1: 6-6-6

Athlete 2: 6-6-6

…after athlete 2 finishes their set, thats a complete round.