Author: honeybadgergym

10/07/2019

By

Honey Badger Gym – CrossFit

MINDSET

“I go and look at a stonecutter hammering away at their rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis

We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.

When a stonecutter addresses their next task, splitting a giant stone in two, they starts hammering away. One blow at a time, they line up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.

Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.

True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.

Warm-up (No Measure)

30 Seconds Each:

Easy Bike

Active Spidermans

Moderate Bike

Active Samson

Faster Bike

Slow Air Squats

Dumbbell Romanian Deadlifts

Wall Sit

Dumbbell Front Rack Reverse Lunges (Alternating Legs)

Front Plank

Dummbell Pausing Front Squats (2 Seconds in Bottom)

Mountain Climbers

Performed with Light Set of Dumbbells

MOBILITY:

Pigeon Pose on Box: 1 Minute Each Side

Dumbbell Ankle Stretch: 30 Seconds Each Side

Metcon (Time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs 24/20″

15 DB Front Squats (50’s/35’s)

15/12 Calorie Assault Bike

*slowest time is your score

10/05/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Belief is irresistible.” – Phil Knight

Inspiration can move us for a couple moments. Motivation, might have hours. A day at most. They both run out. Belief however, will never. Belief is unending.

When we believe to the core of our being in something, failure is not an option. It’s just not a possibility in our world. We can get kicked down, beat up, thrown into the mud over and over… but it won’t matter. Because we’ll get back up, every time smarter. Belief knows nothing but to try once more.

Yet one of the greatest tragedies in life is that we don’t believe.

We don’t believe we have control over our lives.

We don’t believe we have the capabilities, or if we ever will.

We don’t believe we’re the right person.

Yet one thing we can believe – that is it us, and only us, that can create the life we want. And if we can take that to heart, then there is nothing else to do, but to try once more.

Warm-up (No Measure)

400 Meter Easy Run

30 Seconds

Active Divebombers

Romanian Deadlifts

Strict Press & Reach

Slow Air Squats

Hang Power Cleans

Push Press

Active Samson

Front Squats

Push Jerks

Adderall (AMRAP – Reps)

0:00-10:00 – 1 mile run + max Clean and Jerks 135/93

10:00-13:00 – rest

13:00-20:00 – 800m run + max Power Snatches 115/78

20:00-23:00 – rest

23:00-27:00 – 400m run + max Thrusters 95/63

10/04/2019

By

Honey Badger Gym – CrossFit

MINDSET

“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter

Whether we believe in talent or not irrelevant.

Everyone, however, should believe in hard work.

When we were born, we looked just like the next baby. We didn’t have any skills, any separating “talents”. Nothing. We learned everything, from scratch.

Yet, there is a time in our lives that we think we can’t learn anymore. That we can’t adapt. That we’re too old to learn new tricks.

In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability.

The difficult pill to swallow is that when we chalk it up to not having the “talent”, it’s really an excuse. An excuse that we don’t want to put in the hard work.

When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work.

Warm-up (No Measure)

30 Seconds Each:

Active Spidermans

Medicine Ball Deadlifts

Push-up to Down Dog

Medicine Ball Push Press

Inchworm to Push-up

Medicine Ball Ground to OH

Partner Fish Game: 2 Minutes Each Partner

The Fish Game is a game on the Concept 2 Erg that lasts 4 minutes total. The goal of the Fish Game is to eat the small fish and striped fish while avoiding getting eaten by the large predators. Increasing intensity will move you up the screen while decreasing intensity will move you down. While one partner is rowing for two minutes, the other can complete 1 minute of Pigeon Pose + Lat Reach on each side.

Partner Medicine Ball Twists: 1 Minute Each Side

Child’s Pose on Kettlebell: 1 Minute

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

50 Wallballs (20/14)

40 Kettlebell Swings (53/35)

30/24 Calorie Row*

20 Deadlifts (225/155)

*For teams of 1 guy and 1 girl, complete 27 calories on the rower
Extra Guac version will be RX+, but we will not be prepping for that version so plan accordingly and warmup/prep for the advanced movements before class.