Author: honeybadgergym

10/23/2019

By

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

10/22/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

There will be a final cup of morning coffee for us.

There will be the last chance for us to listen to the radio.

And if we are lucky enough to have kids, there will be a last time we get to sit in traffic as we drive them to school.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes. We start to see the abundance in life again, versus it being blended into the background.

Warm-up (No Measure)

30 Seconds Each:

Inchworm to Push-ups

Active Spidermans

Mountain Climbers

Bootcamp Burpees

Alternating Bird Dogs

Slow Burpees

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

“Barbell Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Wrist Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Hang Power Clean (3 reps E90S for 12 min(8 sets))

No bouncing hang cleans, let’s use that posterior chain and positioning today!

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

15 Burpees

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

RX+ 155/103

RX 135/93

10/21/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan

One of life’s greatest tragedies: we tend to think that things will be different if we achieve more, win more, or make more money. But if those things have never changed us before, even if we win the world… would it change us today? Like thirsty people guzzling salt water, it’s a never-ending cycle that does not lead to fulfillment.

Yet we can work tirelessly for that next finish line, putting all of eggs in that basket, wishing, hoping, and working tirelessly to get there. One of our greatest fears, as written in the quote above, is to get there, and to realize… we didn’t climb the right ladder. It didn’t bring us to where we wanted to be. How we wanted to feel.

It always boils down to this – the quality of our relationships, the positive influence we impart on others, and who we become in the process. Hustle is crucial, but placing first things first is absolutely vital. Which ladder are we climbing today?

Warm-up (No Measure)

3 Rounds:

40 Seconds Push-up to Down Dog

40 Seconds Slow Air Squats

40 Seconds Hold Variations

Holds:

Round 1: Front Plank

Round 2: Hollow Hold

Round 3: Arch Hold

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

30 Sit-ups

20 Wallballs (20/14)

100ish Meter Pinch Plate Farmers Carry (25s/15s)
Sit-ups: (anchored, ab mat, straight leg, etc)any style you would like so long as full ROM is achieved. We’ll do these behind our carry plates.

Wall Balls: choose a weight you can keep 2-3 sets within the workout. If you’d like to go heavier, note it.

Pinch Plate Farmers Carry: we’ll setup cones on both ends of the rig. We’ll go down and back 2x for 100m. You should be able to go down and back unbroken when fresh. Setup your sit-up station behind your plates.

10/19/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Hardships often prepare people for an extraordinary destiny.”

Often we look to the past to decide who we are. Or even more damaging, we look to the past to decide who we can become. We grew up here, our parents did this to us, or we never got “that”.

We reflect on the pain, being broken, or being handicapped. And I am who I am because of “that”.

In the words of Tony Robbins, “identity drives behavior”.

The story is not that we’ve had a tough past, so we’re doomed to fail.

The story is that we’ve had a tough past, and I’m better because of it.

Warm-up (No Measure)

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

MOBILITY:

Child’s Pose on Kettlebell: 1 Minute

Chest Stretch: 30 Seconds Each Side

Calf Stretch on Post: 30 Seconds Each Side

Metcon (Time)

5 Rounds:

400 Meter Run

21 Kettlebell Swings (53/35)

15 Push-ups

10/18/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Pressure can bust pipes, but it can also make diamonds.” – Robert Horey

There’s no such thing as bad events.

And there’s no such thing as bad pressure.

Only how we perceive it.

Pressure is nothing but a catalyst. It’s a force that demands our undivided attention – our full focus, as an ever present reminder that our time here is limited. And that we must keep moving forward. Not tomorrow, but today.

We can all relate back to a time where pressure moved us in a major way. Maybe it was at work, burning the candle on both ends to finish a project. Maybe it was back in school, studying for an exam the next day. Maybe it was the sudden turn of a loved one’s health, opening our eyes to how important it is to spend time with them before it’s too late.

Pressure isn’t bad. It’s only a reminder that we won’t be here forever. Something we often forget.

Warm-up (No Measure)

30 Seconds Each:

Single Unders

Air Squats

Inchworm to Push-up

Higher Single Unders

Light Dumbbell Front Squats

Kip Swings

Quick Single Unders

Light Dumbbell Push Press

Knees to Chest

Double Unders

Light Dumbbell Thrusters

Toes to Bar

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells