Author: honeybadgergym

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.

10/02/2019

By

Honey Badger Gym – CrossFit

MINDSET

“When you complain, nobody wants to help you.” – Steven Hawking

Complaining is a contagious disease. And the worst part about it – it feels valid. Especially in that precise moment, it always feels justified.

It’s not going to be the small instance today or next week that will make the difference. This disease does not kill overnight. It’s the culmination that will… a death of a thousand cuts. Invisibly day-by-day taking the life and opportunity away from not only us, but those around us.

Complaining doesn’t happen by accident. It’s a conscious choice, every time, which means we can consciously choose to control it.

Never whine, never complain, never make excuses.

Warm-up (No Measure)

7 Minutes For Quality

Buddy 1:

Easy Bike

Buddy 2:

100 Meter Run

100′ Bear Crawl

50′ Crab Walk

Switch Stations When Athlete Finishes the Run/Crawl/Walk

“Barbell Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Hanging Partner Thoracic Opener: 2 Minutes

while one partner hangs from the rig, the other gently pushes to the hanging partners desired position. Switch every 15-20 seconds

Shoulder Press (12ish min to build to heavy single)

one miss will be allowed

Metcon (Time)

5 Rounds:

200 Meter Run(Fred & Red loop)

12/9 Calorie Assault Bike

9 Strict Presses 95/63

10/01/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Action is the fundamental key to all success.” – Picasso

There is no substitute for action. This is not breaking news.

Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.

A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.

Knowing is not half the battle.

It’s not even a quarter.

It’s the first 10%, if that.

Action is 90%.

Warm-up (No Measure)

1 MInute

Easy Row

Lateral Box Step-ups (30 Seconds Each Side)

30 Seconds Each

Barbell Good Mornings

Elbow Rotations

Back Squats

45 Seconds Each

Moderate Row

Box Facing Step-ups

30 Seconds Each

Romanian Deadlifts

Hang Muscle Cleans

Front Squats

30 Seconds Each

Fast Row

Low Box Jumps (Step Down)

MOBILITY:

Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Drop Ankle Stretch: 1 Minute

Metcon (AMRAP – Reps)

3 x 4 min AMRAP:

15 Burpee Box Jump Overs (24/20)

21 Power Cleans

27/21 Calorie Row

Rest 4 Minutes

Round 1: 135/95

Round 2: 115/85

Round 3: 95/65

09/30/2019

By

Honey Badger Gym – CrossFit

MINDSET

“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption

Last week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.

A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.

Adversity will change us, but how it changes is us the “krisis” – the choice. Are we choosing to learn from our challenges, leading to wisdom, growth, and depth? Or do we choose to become hardened and bitter?

Danger, Opportunity, Choice.

Warm-up (No Measure)

30 Seconds Each:

PVC Pass Throughs

Hollow Hold

PVC Overhead Squats

Arch Hold

PVC Sotts Press

Hollow Hold

PVC Snatch Balances

Arch Hold

PVC Squat Snatches

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Movement prep/snatch prep(coaches choice)

Snatch (12ish min to establish a heavy single)

The goal is to complete the lift with a full squat. If mobility or technique issues hinder that, power is fine. Move well, 2 misses will be allowed.

Snake Bite (Time)

RX+ For Time:

21-15-9

Squat Snatch 95/63

Chest to Bar Pull-ups

RX For Time:

15-12-9

Power Snatch 95/63

Overhead Squats 95/63

Pull-ups