Sunday Suggestion
Honey Badger Gym – CrossFit
Metcon (Time)
3 Rounds For Time:
200 Meter Farmers Carry (53’s/35’s)
30/21 Calorie Assault Bike
400 Meter Row
3 Rounds For Time:
200 Meter Farmers Carry (53’s/35’s)
30/21 Calorie Assault Bike
400 Meter Row
Teams of 3
25 min AMRAP:
200 Meter Burden Run (50/35)
7 Burpees
7 Deadlifts (205/145)
*Next Athlete Begins Round When Runner Retu
“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” – Newton
There is a difference between understanding what we need to do, and actually doing it.
Most people don’t have an issue knowing what they need to do. They make goals, lists, priorities, to-do’s. But despite it being buttoned up on paper – the separation lies in execution.
Far too often, it’s the start that we fail at. Taking the first step. The challenge is hardly ever to align the ideas and goals… it’s to gather the energy to actually go.
We anticipate the work of the entire project, and it becomes paralyzing. In those moments, we need to remind ourselves that we aren’t looking to gather the energy to finish… we are looking to gather the energy to just start. Whether it’s the search of a new job, a new PR, a significant other… we just need to take that first step. For “an object in motion, tends to stay in motion”.
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
30 Seconds
Easy Row
Active Spidermans
Air Squats to Medicine Ball
Moderate Row
Push-up to Down Dog
Medicine Ball Front Squats
Faster Row
Inchworm to Push-up
Medicine Ball Thrusters
Then
10 Scap Pull-ups
5 Rings Swings or Kip Swings
3 Hips to Rings or Bar
1 Ring Muscle-up or Pull-up Attempt
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire
Wishbone – The growth-mindset that sees everything as an opportunity. To wear the lens of a true optimist… not a delusional “the world is amazing” outlook, but instead the singular focus: what can I learn from this?
Backbone – The unbreakable will to give our best, regardless of the circumstances. To put ego and pride aside, and to live with authenticity. Every day.
Funnybone – The attitude of gratitude for this incredible lifestyle we get to live. To see the humors in life, and to cherish the small things that all too often go unnoticed.
40 Seconds
Double Under Practice
Down Dog
Easy Bike
Double Under Practice
Up Dog
Moderate Bike
Double Under Practice
Active Dive-bombers
Faster Bike
*Partners Rotating Through 3 Stations
MOBILITY:
Couch Stretch: 1 Minute Each Side
Calf Stretch on Post: 30 Seconds Each Side
Teams of 3
5 Rounds:
Min 1: 50 Double Unders(RX+)
Min 2: 25 AbMat Sit-ups
Min 3: Max Calorie Bike
Min 4: Rest
75 Single Unders will be as RX, all 3 teammates do not have to do the same movement. Doubles or singles are fine, but you must stick with what you start with and finish within the minute to be RX+ or RX. All sit-ups must be completed before the minute is up as well.
Athletes will follow the leader on the next minute, everyone starts with jump ropes.
*Score is Total Bike Calories
“When you have to make a choice and you don’t make it, that itself is a choice.” – William James
Every day, we are either moving to, or away from our goals. There is no such thing as standing still. When we wait to “tomorrow”, whether it’s valid or not, we’re taking action.
In 20 years from now, we won’t look back with regrets on the things we tried. If there’s regret, it will be on the things we didn’t.
Will our life be determined by action, or inaction? Will our life be on purpose, or by accident?
PVC Pass Throughs
Push-up to Down Dog
Push-up Plank Hold (On Hands)
PVC Hang Power Snatches
Push-up to Down Dog
Alternating Bird Dogs
PVC Power Snatches
Push-up to Down Dog
Shoulder Taps
“Barbell Stretches”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY:
3-Way Shoulder: 30 Seconds Each Position
You do not need to build every set, but feel to keep moving up if you’re feeling good.
RX+ 12 min AMRAP:
12 Power Snatches 95/63
12 Push-ups
12 Chest to Bar Pull-ups
RX
75/53
Pull-ups