Author: honeybadgergym

10/29/2019

By

Honey Badger Gym – CrossFit

MINDSET

“As is a tale, so is life: not how long it is, but how good it is, is what matters.” – Seneca

It’s a cliche to say life is short.

Yet, life is plenty long. If that is, we spend it intentionally.

At first glance, this quote can be interpreted as a means to fight back procrastination. Another interpretation is action in different way. Instead of focusing on doing more, on accomplishing more… appreciate more. In a world where the norm is do more and more… it’s a step back. So that, we can take in the moments we have in front of us. So that we can focus on the quality of the most important parts of our lives, as opposed to being caught up in the “gold rush”.

If we can live with both intention and gratitude, life will be plenty long.

Warm-up (No Measure)

30 Seconds Each:

Push-up to Down Dog

Slow Air Squats

Plate Hops

Push-up to Down Dog

Air Squats with Hands Overhead

Plate Front Raise to Overhead

Push-up to Down Dog

Air Squats with Heels on Plate

Plate Counterbalance Squats

“Barbell Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Push Jerk (3 reps E2MOM for 10 min)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

15 Push Jerks 115/83

30 Air Squats

60 Double Unders

10/28/2019

By

Honey Badger Gym – CrossFit

MINDSET

“You’ll miss the best things if you keep your eyes shut” – Dr. Suess

The simplicity in this quote, but how deep it travels, is worth reading twice.

We are creatures of habit. We enjoy our routines. Morning rituals, to the way we warm up, to our regimented diets.

Creating healthy habits is a massive advantage, and one that we want to leverage. But with that said, the quote reminds us to be aware of the effect habits naturally have on us. The more ingrained we become into a habit, good or not, the more challenging it is to “see” new ideas. We feel we’ve found what works for us, and often without even realizing it, we close off.

It’s a theme we can take into our day: that we are forever students. There is so much to learn, to experience, to try. Even when we feel we’ve got it all figured out.

Open-mind. Forever a student.

Warm-up (No Measure)

30 Seconds Each:

Kettlebell Toe Touches

Active Spidermans

Low Alternating Box Step-ups

Kettlebell Deadlifts

Inchworm to Push-up

Low Lateral Box Step-ups (30 Seconds Each Side)

Kettlebell Ankle Stretch (30 Seconds Each Side)

Active Spidermans + Hamstring Stretch

High Alternating Box Step-ups (Facing Box)

Single Arm Dumbell Press (5×8 E2MOM for 10 mins)

Metcon (AMRAP – Reps)

9 min AMRAP:

2 Kettlebell Swings (53/35)

2 Box Jumps (24/20)

4 Kettlebell Swings

4 Box Jumps

….

Increase By (2) Reps Until the Finish
The reps will climb by 2 each round until the 9 minutes is up

We should choose a kettlebell weight that can be swung for 30+ reps when fresh

Looking to stand to full extension on top of the box for every rep

Today, it is better to choose a box height that can be jumped to rather than

stepping up (use plates if needed)

The score is total reps completed

Cheat Sheet:

2’s: 4

4’s: 12

6’s: 24

8’s: 40

10’s: 60

12’s: 84

14’s: 112

16’s: 144

18’s: 180

20’s: 220

22’s: 264

24’s: 312

Weightlifting

10/26/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw it’s curveballs. It’s illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue North.

The wind does not tell us where to go. Only we do.

Warm-up (No Measure)

200 Meter Easy Jog with Partner

400 Meter Burden Run with Partner (One Burden – 200 Meters Each)

200 Meter Easy Jog with Partner

2 Rounds x 30 Seconds Each:

Glute Bridges

Cossack Squats

Mountain Climbers

Hollow Hold

“Barbell Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Front Rack Stretch: 1 Minute

Pec Stretch: 1 Minute Each Side

Calf Stretch on Post: 30 Seconds Each Side

Metcon (AMRAP – Rounds and Reps)

Teams of 2

25AMRAP:

12 Front Squats (95/63)

9 Lateral Barbell Burpees

6 Pull-ups

Continuous 400m Burden Run (50/35)

10/25/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each

Push-up to Down Dog

Glute Bridges

Wrist Stretch

Inchworm to Push-ups

Single Leg Glute Bridges (30 Seconds Each Side)

Child’s Pose

Shoulder Taps

Glute Bridge Walkouts

Pigeon Pose (30 Seconds Each)

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes