Author: honeybadgergym

09/27/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Problems are simply opportunities in work clothes”

In Chinese, “crisis” is written with two symbols. In the English language, these translate to “Danger”, and “Opportunity”. These two words summarize our emotional connection to adversity very well.

Problems feel “dangerous”, because we’d rather be comfortable, cozy, and safe. It’s a human condition… we don’t like change. But problems are also full of “opportunity”, as the uncomfortable hot mess of adversity is the greatest catalyst to our growth.

Our greatest opportunities in life will also be our most trying. And if we can reframe those “problems” to being the enablers of growth… we can go wherever we want to go. We just need to suit up and get to work.

Warm-up (No Measure)

30 Seconds

Hollow Hold

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

Superman Hold

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

PVC V-Ups

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Couch Stretch: 90 Seconds Each Side

Metcon (AMRAP – Rounds and Reps)

16 min AMRAP:

12 Hang Power Cleans 135/93

21 Lateral Barbell Burpees

12 Push Jerks 135/93

21 Toes to Bar

RX+ 16 min AMRAP:

12 Hang Power Cleans 155/103

12 Burpee Box Jump Overs 24/20″

12 Push Jerks 155/103

12 Bar Muscle-ups

09/25/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk” – Doug Larsen

When we hear the phrase “communication skills”, we’re often thinking about the ability to express themselves. To that, maybe we should call that exactly that – “expression skills”.

Although expression skills is part of communication, it’s one half at best. Great communicators are far better listeners, than speakers.

“Empathy” is the focus in great communication. Understanding where the other is coming from by placing ourselves in their shoes, genuinely. Free of judgement, and fully present to connect.

The paradigm shift is this: instead of eagerly awaiting your turn to speak, eagerly await your turn to listen.

Warm-up (No Measure)

6 Minutes For Quality:

Buddy 1

1 Round:

5 Ring Rows

10 Kettlebell Goblet Squats (Light Weight)

15 Sit-ups

Buddy 2

Easy Row

*Switch Stations When Buddy 1 Finishes Their 1 Round of Rows, Squats, and Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Kettlebell Ankle Stretch: 30 Seconds Each Side

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Metcon (Time)

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters (95/63)

09/24/2019

By

Honey Badger Gym – CrossFit

MINDSET

“The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking.” – Albert Einstein

If our world is full of joy, that’s our own construction.

If our world is full of desperation, that’s our own construction.

Whatever our world is, is a process of our current thinking.

To change our world, as Albert Einstein writes, we must change our thinking. Change our core beliefs. Our identity.

If we happen to realize that our thinking has put us into downward spirals at times, this is an enormous victory. Because just as our thinking has manifested problems we may have today, we now realize it can now manifest the solutions.

Warm-up (No Measure)

100 Meter Run

30 Seconds Active Spidermans

30 Seconds Active Divebombers

100 Meter Run

30 Second Front Plank

30 Second Superman Hold

100 Meter Run

30 Second Right Side Plank

30 Second Left Side Plank

100 Meter Run

30 Second Right Side Dumbbell Overhead Hold

30 Second Left Side Dumbbell Overhead Hold

Dumbbell Warmup

Each Side With Single Light Dumbbell:

5 Deadlifts

5 Russian Dumbbell Swings

5 Hang Power Cleans

5 Front Squats

5 Strict Press & Reach

Single Arm Dumbell Press (5 sets of 8 on each arm, build as you see fit)

Metcon (Time)

3 Rounds:

400 Meter Run

21 Burpees

09/23/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Ductus Exemplo”

The above quote is Latin, translating to “Leadership by Example”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership.

One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asks for him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days.

Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar.

Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago, I was still eating sugar”.

Warm-up (No Measure)

60 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

40 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

20 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

MOBILITY:

PVC Pass Throughs: 1 Minute

PVC Lat Stretch: 1 Minute

PVC Sotts Press: 1 Minute

Power Snatch (E2MOM for 10 min build on the complex)

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

Bartender (AMRAP – Rounds and Reps)

10 min AMRAP:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/83
GENERAL:

Looking to get around 5 rounds (2 minutes per)

BARBELL MOVEMENTS:

Choose your weight based off the overhead squats or hang power snatches, whichever is the limiting factor

Should be something you will not have to break with more than once on both movements

If unable to go overhead, hang power cleans, power cleans, and front squats will be our best alternative