Author: honeybadgergym

11/04/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Everyone makes mistakes. Not everyone owns them.”

Learning starts with ownership. Recognizing that we can do this better. No one is infallible. We will all make mistakes. And we will all be part of mistakes that involve a host of other people and multiple moving parts. But even there, even when it’s easiest to blame the situation or another… let’s look inward.

To ask ourselves the simple question – “What could I have done better?”

The first step is purely identifying all of the possible things we simply could do differently. Not yet what we will actually do, as that convulutes the process. The pitfall is to think of what others could do, but that’s the immediate back door out of improvement.

It starts with responsibility.

Warm-up (No Measure)

1 Minute

Easy Row

Active Samson + Air Squat

Medicine Ball Squat Hold

45 Seconds

Moderate Row

Active Spiderman + Hamstring Stretch

Squats with Medicine Ball

30 Seconds

Faster Row

Child’s Pose on Ball

Medicine Ball Thrusters

Metcon (AMRAP – Reps)

5 min AMRAP:

1000 Meter Row

Max Wallballs (20/14)

Rest 5 Minutes

5 min AMRAP:

50 Wallballs (20/14)

Max Meter Row

11/02/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Impossible is nothing but a word thrown around by small individuals, who find it easier to live in the world they’ve been given, than to explore the power they have to change it.” –Mohammed Ali

One of the greatest to enter the boxing ring summarizes his legacy in a single sentence.

Who we are today, is a direct reflection of our choices yesterday. And who we will become tomorrow, will be a reflection of the choices we make today. There’s no talent here. No born ability. Only choices.

Warm-up (No Measure)

400 Meter Run

30 Seconds

Inchworm to Push-up

PVC Lat Stretch

Hollow Hold

Inchworm to Push-up

PVC Straight Leg Swings (15s Each Side)

Superman Hold

Inchworm to Push-up

PVC Pass Throughs

PVC V-Ups

MOBILITY:

Pike Stretch: 1 Minute

Straddle Stretch: 1 Minute

Chest Stretch: 30 Seconds

Tip Toe (Time)

21-18-15-12-9-6-3

200 Meter Run

Toes to Bar

Burpees

11/01/2019

By

Honey Badger Gym – CrossFit

MINDSET

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

There’s something very unique about us, as CrossFit athletes. We are never satisfied.

But never being satisfied does not equal never being happy. Or never being proud.

Take a moment today to think about how far you’ve come since last years Open. And how about since you’ve started this amazing thing called CrossFit. In a sport that continues to defy the odds, raising the standard year after year, you as the athletes set and continually reset the bar.

No, maybe we aren’t ever satisfied. Yet, be proud of the progress you’ve made. Be proud of the effort you’ve poured into this. Be confident that you are at your best. The rest will simply fall into place.

You have put your work in this year – now’s the fun part. Let’s test it out.

Warm-up (No Measure)

30 Seconds Each

Jumping Jacks

Air Squats

High Hang Power Clean + Strict Press

Low Box Step-ups

Barbell Front Squats

Hang Power Clean + Push Press

Low Box Jumps

Single Legs Squats to Low Box

Power Clean + Push Jerk

5 min to build on weight(first 3 would be ideal).

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

10/30/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Attempt the impossible, in order to improve your work.” – Brian Tracey

Enter certain failure (the impossible), to improve.

At first, that seems a bit ridiculous. Yet, as much of an oxymoron as it seems, by making mistakes, by reaching outside our comfort zone, by truly feeling stupid… we become smarter.

The paradigm shift is to get away from trying things, purely to succeed. And to instead try things, to learn. To grow a sense of curiosity and belief that everything is a chance to grow. Trying things with the intention to learn changes our definition of what a “failure” is. We begin to look at things as opportunities, versus pass/fail assessments.

We recognize that our body adapts to physical stress, but it’s easy to forget that our brain functions the same way. Much like how reaching for the PR snatch feels like an impossibility at the time, we just need to try.

Warm-up (No Measure)

30 Seconds Each:

Easy Shuttle Runs

Quad Stretch

Knee to Chest

Walking Samson

Easy-Moderate Shuttle Runs

Straight Leg Kicks

Side Lunges

Walking Spidermans

Moderate Shuttle Runs

Cradle Stretch

Inchworm to Push-ups

High Skips

Moderate-Fast Shuttle Runs

Side Shuffles

High Knees

Butt Kickers

Metcon (Calories)

5 Rounds:

4 min AMRAP:

30 Shuttle Runs (10 Meters)

20/15 Calorie Assault Bike

Max Calorie Row

Rest 4 Minutes Between Rounds