Author: honeybadgergym

01/25/2020

By

Honey Badger Gym – CrossFit

MINDSET

“If you aren’t going all the way, why go at all?” – Joe Namath

The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Unyielding to any circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.

If we are going to fall flat on our face in something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. It’s going to be really freaking cold. So we have two options.

Let’s burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.

When we go to work, we show up to put on a championship performance.

When we have family over for dinner, we show up to put on a championship performance.

When we go to the gym to train ourselves, we show up to put on a championship performance.

Warm-up (No Measure)

30 Seconds Each

Easy Bike

Hollow Hold

PVC Pass Throughs

Moderate Bike

Arch Hold

PVC Overhead Squats

Faster Bike

Inchworm to Push-up

PVC V-Ups

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 30:

5 Toes to Bar

7/5 Calorie Assault Bike

5 Hang Power Snatches

Weight Increases Every 6 Rounds (Twice Per Teammate):

Weight 1: 75/53

Weight 2: 95/63

Weight 3: 115/83

Weight 4: 135/93

Weight 5: 155/103 (AMRAP)

01/24/2020

By

Honey Badger Gym – CrossFit

MINDSET

Science has measured humans to have 20,000 genes.

Some onions have 40,000.

The idea of better or worse “gene pools” is a myth. Genes are responsible for our skin and hair color at birth, but not at all towards our potential in life.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.

The great thing about Epigenetics is that we’re all born with it.

We just need to get after it.

Warm-up (No Measure)

2 Rounds

40 Seconds On / 20 Seconds Off:

Station 1: Row

Station 2: Front Plank Hold

Station 3: Glute Bridge Walkouts

Station 4: Banded Good Mornings

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

Banded Pike Stretch: 1 Minute

Metcon (Time)

For Time:

1,500 Meter Row

30 Deadlifts (245/165)

45 Lateral Barbell Burpees

01/22/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps

Outnumbered by multiples, General Puller drove his Marines that day to victory. It was for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.

That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first to tell ourselves that next task or goal is not possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.

Like the Marines that day, sometimes we just need to get out of our own head, and do what we do best. Work. Even when we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything. Even when every damn reason tells us we can’t… let’s go win. That’s what we do.

Warm-up (No Measure)

30 Seconds

Push-up to Down Dog

Box Facing Step-ups

Kettlebell Romanian Deadlifts

Box Air Squats (Similar to a Wall Squat)

Lateral Box Step-ups (30 Seconds Each Side)

Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side)

Active Spidermans

Box Facing Step-ups (Higher Box)

Russian Kettlebell Swings

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:

Wrist Stretch on Box: 30 Seconds Each Direction

Kettlebell Ankle Stretch: 30 Seconds Each Side

N.E Opening Day (Time)

21-15-9:

Wallballs 20/14

Pull-ups

Thrusters 95/63

Box Jumps 24/20″

Kettlebell Swings 53/35

RX+ C2B Pull-ups

01/21/2020

By

Honey Badger Gym – CrossFit

MINDSET

Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.

Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.

Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!”

Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”

As we grow, give ourselves permission to create junk. To be able to laugh off mistakes, and get better through the lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement can become our worst enemy. Judge less, and practice more. That’s the secret sauce.

Warm-up (No Measure)

2 Rounds

30 Seconds:

Shuttle Runs (Increase Pace 2nd Round)

Active Samson

2 Rounds

30 Seconds:

Row (Increase Pace 2nd Round)

Active Spidermans

2 Rounds

30 Seconds:

Bike (Increase Pace 2nd Round)

Inchworm to Push-up

Metcon (AMRAP – Reps)

5 Rounds:

4 min AMRAP:

30/20 Calorie Row

20/14 Calorie Assault Bike

AMRAP 10 Meter Shuttles

Rest 4 Minutes Between Rounds

* at least 2 shuttles must be completed each round as RX (down/back =2)

01/20/2020

By

Honey Badger Gym – CrossFit

MINDSET

“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” -Confucius

Imagine it’s the final days of 2020. We’re sitting at a desk together, with a pen and paper, answering these three questions:

1. What were my three biggest accomplishments in 2020?

2. Where did I set a goal, but miss my target? What happened?

3. What are the major areas of growth for 2021?

Warm-up (No Measure)

40 Seconds

Easy Bike

Glute Bridges

Single Arm Dumbbell Deadlift (20 Seconds Each Side)

Moderate Bike

Single Leg Glute Bridges (20 Seconds Each Side)

Single Arm Dumbbell Strict Press (20 Seconds Each Side)

Faster Bike

Slow Air Squats

Single Arm Dumbbell Front Squats (20 Seconds Each Side)

Performed with 1 Light Dumbbell

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Dumbbell Squat Hold: 45 Seconds

Child’s Pose on Dumbbell: 45 Seconds

Back Squat (12 min to build to a heavy 5 for the day)

Use your warmup sets however you see fit, and take 1-2 sets at 5 reps. If you fail, you’re done for the day.

Metcon (Time)

For Time:

50/35 Calorie Assault Bike

30 Single Arm DB Hang Clean&Jerk (50/35)

30 Single DBGoblet Squats (50/35)

30 Single Arm DB Hang Clean Jerk (50/35)

50/35 Calorie Assault Bike

*switch arms every 5 reps