Author: honeybadgergym

11/19/2019

By

Honey Badger Gym – CrossFit

MINDSET

“There is but one degree of commitment; total.” – Arnie Sherr

When we are “interested” in something, we’ll do what’s convenient. But when we are “”committed”” to something… we’ll do whatever it takes.

When we are only interested in a goal, one that doesn’t deeply drive us, we’ll feel the first obstacle that comes our way… and stop. We can find compromises, and comfort-based decisions, given how the uncomfortableness of the inevitable struggle is stronger than our will to win.

Yet, what the quote urges us to do, is to fully commit. Before we embark on the journey, to fully sit and realize the work that is to come. The challenges we’ll face. And to visualize, overcoming all of them. To build this will to be so strong, that no amount of obstacles could ever stop it.

Struggle is guaranteed. The difference will be our level of commitment amidst. No matter where we go in life, let’s go with our full heart.

Warm-up (No Measure)

400 Meter Easy Run

30 Seconds

Easy Bike

Easy Row

Active Spidermans

Moderate Bike

Moderate Row

Mountain Climbers

Faster Bike

Faster Row

Burpees

Metcon (Time)

3 Rounds(40 min cap):

40/30 Calorie Assault Bike

800 Meter Row

400 Meter Run

20 Burpees
To keep the flow of the workout preserved, we’ll allot a certain amount of time for each movement to keep you under the time cap. Must finish under the cap for RX today.

Bike: 4 min

Row: 3 min

Run: pitter patter

Burpees: 2min

Keep pushing, but once your time domains are up, move onto the next movement. Enjoy!

11/18/2019

By

Honey Badger Gym – CrossFit

MINDSET

“One can have no smaller or greater mastery, than mastery of oneself.” –Leonardo DiVinci

Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight. Before such an idea became a mainstream success… talk about a horrific idea! The thought of hurling a human into the air, like a bird, with no guarantee of landing.

The above quote speaks to his greatest accomplishment. His mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible through it all.

The one person that will stop of us from doing what we want to do, looks back at us in the mirror.

It’s good to acknowledge that the primary job of our brain is to keep us safe. It’s going to try to keep us away from risk, danger, and failure.

It’s you versus you.

Warm-up (No Measure)

30 Seconds Each:

Active Samson

Hollow Hold

Push-up to Down Dog

Superman Hold

Inchworm to Push-ups

Straight Leg Sit-ups

Air Squats

V-Ups

“Barbell Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Couch Stretch: 1 Minute Each Side

Wrist Stretch: 30 Seconds

Front Rack Stretch: 30 Seconds

Clean and Jerk (E2MOM x 12 min build on the MACHO MAN complex)

“Macho Man”

3 power cleans

3 front squats

3 push jerks

Metcon (AMRAP – Reps)

12 min AMRAP:

3 Rounds of “Macho Man” (135/93)

15 Toes to Bar

Macho Man:

3 power cleans

3 front squats

3 push jerks

11/16/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson

We have a choice – to believe that life is happening to us, or that we are fully in control. That life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions.

We can stand by, and wait for life to happen to us. Or we can choose to believe that we have a say in our own story, that we are the writers of our script, that we have complete control over what happens next.

Ask ourselves – at the end of the day, are we going to allow our life to be dictated to us by chance, or by choice?

Warm-up (No Measure)

60 Seconds

Easy Row or Bike

Active Divebombers

Slow Air Squats

40 Seconds

Moderate Row or Bike

Kettlebell Suitcase Deadlifts (20s Each Side)

Kettlebell Waiter Squats (20s Each Side)

20 Seconds

Faster Row or Bike

Kettlebell Deadlifts

Kettlebell Goblet Squats

*Performed With Lighter Kettlebell Weight

“Barbell Stretches”

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Kettlebell Ankle Stretch: 1 Minute Each Side

Child’s Pose on Kettlebell: 1 Minute

Metcon (AMRAP – Reps)

4 min AMRAP:

21/15 Calorie Row or Bike*

21 Toes to Bar

21 Front Squats 95/63

Rest 4 Minutes

4 min AMRAP:

15/10 Calorie Row or Bike

15 Toes to Bar

15 Front Squats 115/83

Rest 4 Minutes

4 min AMRAP:

9/6 Calorie Row or Bike

9 Toes to Bar

9 Front Squats 135/93

*choose the opposite machine you used on Wednesday if you were present.

11/15/2019

By

Honey Badger Gym – CrossFit

MINDSET

“One of the sincerest forms of respect, is actually listening to what another has to say.” – Brian McGill

Everyone hears things. Not everyone listens.

Just hearing the words of another is to scratch the surface. It’s often here where one can turn into their own mind, formulating a response. The listening has stopped at this point. The focus is elsewhere now.

What if we changed those efforts around.

Where instead of thinking of what to say next, we seek to see further than the words. In full commitment to appreciating their perspective.

Listen not with the intention to respond, but with the intention to understand.

Warm-up (No Measure)

30 Seconds Each

Push-up to Down Dog

Front Plank

Active Samson + Air Squat

Spiderman + Hamstring Stretch

Alternating Bird Dogs

Active Samson + Air Squat

Inchworm to Push-up

Shoulder Taps

Active Samson + Air Squat

“Barbell Stretches”

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Front Rack Stretch: 1 Minute

Chest Stretch: 45 Seconds Each Side

Wrist Stretch: 30 Seconds

Power Clean (1 hang + 1 from the floor touch & go E2MOM x 12)

Metcon (AMRAP – Rounds and Reps)

RX 12 min AMRAP:

9 Hang Power Cleans 135/93

12 Push-ups(chest to ground)

15 Deadlifts 135/93

RX+ 12 min AMRAP:

9 Strict Pull-Ups

12 Hang Power Cleans (135/95)

9 Strict Handstand Pushups

21 Deadlifts (135/95)
Chest must make contact with the floor on push-ups. If it helps, hand release is fine, but no worm push-ups!

11/13/2019

By

Honey Badger Gym – CrossFit

MINDSET

“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” – Daniel Pink

Our greatest strength as humans: Malleability.

Like playdough, the human being can mold and remold to whatever it desires. It’s incredible when you really think about it.

Yet over time, we can forget that, and say things like “I’m too old for that”, or, “I’ll never be able to do that”. Our playdough stays in a certain form for so long, it hardens. And we can barely move it, if at all.

However, with a single droplet of water at a time, one can start to soften the playdough. The playdough moves again, restored.

We must remember that playdough will always be playdough. We just need to bring the discipline, patience, and hard work… and we’ll take the shape of whatever we seek to be.

Warm-up (No Measure)

1 Minute

Easy Bike or Row

Glute Bridges

Lateral Box Step-ups (30s Each Leg)

40 Seconds

Moderate Bike or Row

Single Leg Glute Bridges (20s Each Leg)

Box Facing Step-ups

30 Seconds or Row

Faster Bike

Glute Bridge Walkouts

Slow Air Squats

“Barbell Stretches”

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Back Squat (1 pause rep(3 count) + 1 rep E290S(6 sets))

Metcon (Time)

RX 3 Rounds For Time:

30 Plate Ground to OH (25/15)

20/14 Calorie Bike or Row

20 Weighted Box Step-ups (25/15)

RX+ 3 Rounds For Time:

30/24 Calorie Bike

20 DB Box Step-Ups 50/35

10 Squat Cleans 135/93

Box height is 24/20″