Author: honeybadgergym

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

Sunday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (Time)

3 Rounds:

5 Strict Handstand Push-ups

5 Strict Pull-ups

10 Dumbbell Strict Presses

10 Dumbbell Bent Over Rows (Each Arm)

70/50 Calorie Assault Bike

3 Rounds:

5 Strict Handstand Push-ups

5 Strict Pull-Ups

10 Dumbbell Strict Presses

10 Dumbbell Bent Over Rows (Each Arm)

09/28/2019

By

Honey Badger Gym – CrossFit

MINDSET

“You’re remembered for the rules you break.” – General MacArthur

There’s something oddly intoxicating about fitting into a group. By falling in to cultural norms. It’s truly in our DNA – to connect with others through similarities.

That is an amazing thing. But at the same time, it can be a dangerous one. We can take the limits of our surroundings, for the limits of our own. This can often happen without even a conscious realization.

These “unspoken rules” that society lives by can hold us back. The “unspoken beliefs” that we should live life a certain way. With genuine respect, we sit humbly at the feet of anyone we can learn from. Yet, we must keep our minds open to possibilities outside of the confines of our norm. Some rules are just meant to be broken.

Warm-up (No Measure)

200 Meter Row

30 Seconds

Jumping Jacks

Box Step-ups

Air Squats to Medicine Ball

Jumping Jacks

Lateral Box Step-ups (30 Seconds Each Leg)

Squats Holding Medicine Ball

Jumping Jacks

Low Box Jumps (Step Down)

Push Press & Reach with Medicine Ball

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#