10/23/2019
Honey Badger Gym – CrossFit
MINDSET
“Life is change. Growth is optional. Choose wisely.”
We can all agree that the single constant in our universe is that things will change. From the most successful, to the struggling, we’ll all experience change.
Yet there is something that separates the successful and the struggling. Not the type of change – because that’s again just part of our world. But instead, the response to it.
Change isn’t positive or negative in and of itself. It is our internal interpretation of the event that dictates whether it was good or bad. Where thoughts become actions, perception becomes reality.
When we actively remind ourselves that events don’t shape our world, and that our thoughts towards them do, we can see the growth opportunity in every moment. We just have to look for it.
Warm-up (No Measure)
40 Seconds Each:
Easy Row or Bike
Active Divebombers
Alternating Box Step-ups
Moderate Row or Bike
Active Samson + Air Squat
Lateral Box Step-ups (40 Seconds Each Leg)
Faster Row or Bike
Glute Bridge Walkouts
Broad Jumps
MOBILITY :
Drop Ankle Stretch: 1 Minute Each Side
Metcon (Time)
Rx For Time w/ a partner:
1500m row
100/75 cal bike
75 box jump overs 24/20″
100/75 cal bike
1500m row
RX+ For Time:
1000 Meter Row
75/50 Caloire Bike
50 Box Jump Overs 24/20″
75/50 Calorie Bike
1000 Meter Row
We’re looking for a 20-30 minute effort. So let’s sets modify our distances if needed to achieve that.
What our pieces should look like:
Rows: 3:30-5 Minutes
Bikes: 5 -7 Minutes
Box Jump Overs: 2-4 Minutes