Author: honeybadgergym

10/16/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Life is a wonderful, wonderful opera, except that it hurts.” – Joseph Campbell

Our life is a summation of what we think about.

Where we choose to place our thoughts and attention, we become. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about.

If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet, they were there all along. It’s called the “Reticular Activation System”. We get what we focus on. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there. If we look for the positive, it will be there.

Are we going to see the wonderful opera, or are we going to be distracted by the pain?

Warm-up (No Measure)

3 Stations:

1 Minute Easy Bike

1 Minute Active Spidermans

1 Minute Med Ball Foot Taps

1 Minute Moderate Bike

1 Minute Active Samson + Air Squat

1 Minute Medball Deadlifts

1 Minute Faster Bike

1 Minute Push-up to Down Dog

1 Minute Slamball Strict Press & Reach

MOBILITY:

Medball Squat Hold: 45 Seconds

Child’s Pose on Medball: 45 Seconds

Pigeon Pose: 45 Seconds Each Side

Metcon (AMRAP – Rounds and Reps)

Teams of 3

25 min AMRAP:

10/7 Calorie Assault Bike

10 Plate Ground to OH (35/25)

10 Shuttle Runs
partners will rotate after complete rounds

Turf to wall is one length. Wall to turf is one length. Touch the wall, touch one foot on the turf. Down and back 5x.

10/15/2019

By

Honey Badger Gym – CrossFit

MINDSET

“There are risks and costs of a program of action. But those are far less than the risks and costs of inaction.” – John F. Kennedy

Change may be one of the single most paralyzing things.

Because in the lack of change… is safe. It’s comfortable.

But in that comfort, we are literally confining ourselves to a box. A world that cannot grow further than what it has already grown to.

If we want to grow, we need to face the terror of change. Face the chance that we may fail. Face the chance that we may embarrass ourselves. Face the chance, that we may never be “safe” again.

When we realize that it is ourselves, not our circumstances, holding us back, safety becomes the least safe thing we can so. The only risk becomes playing it safe.

Warm-up (No Measure)

30 Seconds Each:

Single Unders

Inchworm to Push-up

Glute Bridges

Single Unders

Active Spidermans + Hamstring Stretch

Single Leg Glute Bridges (30 Each Side)

Single Unders

Air Squats

Glute Bridge Walkouts

“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

Barbell Straddle Stretch: 40 Seconds Each Direction (Middle Right-Left)

Thruster (3 reps E2MOM for 10 min)

Metcon (Time)

RX 3 Rounds:

10 Thrusters 115/83

20 Deadlifts 115/83

50 Double Unders

RX+ 3 Rounds:

15 Deadlifts (205/145)

20 DB Front Squats (50’s/35’s)

80 Double-Unders

10/14/2019

By

Honey Badger Gym – CrossFit

MINDSET

“You must expect great things of yourself before you can do them.” – Michael Jordan

There is an invisible, impenetrable ceiling over our heads. Our own expectations.

The level of effort we will put in today will be relative to what we believe we can accomplish. If we don’t believe we can lose the weight, we won’t put in the work to lose the weight. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We can’t summon the effort for something we don’t believe is possible.

It’s easy to start with the belief. Hard to maintain it in the darkest of times.n This is where most fall – we succumb to the missteps… and we change our expectations. We change our goals, to something more “attainable”. We settle.

That’s when we can remind ourselves that this quote came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that, would have ended it. Yet – we know the rest of story. What will be ours?

Warm-up (No Measure)

30 Seconds each(use a light dumbbell)

Mountain Climbers

Active Spidermans

Romanian Deadlfits

Mountain Climbers

Active Spidermans

Strict Press & Reach

Mountain Climbers

Active Spidermans

Pausing Goblet Squats

1 Minute Each:

1. Dumbbell Overhead Hold (30 Seconds Each Side For Dumbbell)

2. Side Plank (30 Seconds Each Side)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

5 Strict Pull-ups

10 DB Hang Clean & Jerks (50/35)

15 Sit-ups

10/12/2019

By

Honey Badger Gym – CrossFit

MINDSET

“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.

But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.

To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.

Warm-up (No Measure)

Run

30 Seconds

Inchworm to Push-up

Slow Air Squats

Hollow Hold

Inchworm to Push-ups

Air Squats with Arms Overhead

Arch Hold

Inchworm to Push-ups

Jumping Air Squats

Straight Leg Sit-ups

“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

Pigeon Pose with Wrist Stretch: 1 Minute Each Side

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

7 Toes to Bar

7 Front Squats 135/93

200 Meter Run

10/11/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

60 Seconds Each:

PVC Pass Throughs

Active Spidermans

Push-up to Down Dog

40 Seconds Each:

PVC Overhead Squats

Mountain Climbers

Push-up to Down Dog

20 Seconds Each:

PVC Pass Throughs (More Narrow)

Lateral PVC Burpees

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes