Author: honeybadgergym

12/20/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”

Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.

Gaining knowledge, in and of itself, is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.

Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.

Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after, is knowledge in action.

Warm-up (No Measure)

30 Seconds Each:

Easy Row

Plate Hops

Moderate Row

Plate Counterbalance Squats

Faster Row

Plate Front Raise to Overhead

30 Seconds

Glute Bridges

Single Leg Glute Bridges (30s Each Side)

Glute Bridge Walkouts

Jumping Air Squats

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Couch Stretch: 1 Minute Each Side

Front Rack Stretch: 1 Minute

Thruster (1 rep from the rack E2MOM for 12 min)

Blitzen Indi (Time)

RX+ 5 Rounds:

20/15 Calorie Row

10 Thrusters 115/83

RX 95/63

*if there are enough people in the class, we’ll perform the second workout posted as partners.

Blitzen Team (AMRAP – Rounds and Reps)

14 min AMRAP(w/a partner):

12/9 Calorie Bike

7 Thrusters

*RX+ 115/80, RX 95/63

*partners alternate complete rounds

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Reps)

Tabata:

Kettlebell Swings (53/35)

Assault Bike Calories

Kettlebell Box Step-ups (53/35 to 24/20)

Assault Bike Calories

TABATA

8 Rounds:

20 Second On

10 Second Off

12/18/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” – Theodore Vale

Fear can be absolutely paralyzing. It can feel so real, that we would bet our lives on whatever it is, happening.

If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we talked ourselves into failure… before we even began. We convinced ourselves it was impossible, but we didn’t even try.

The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction.

FEAR – False Evidence Appearing Real. The same mind that builds a paralyzing fear can break one down by shifting what we place our thoughts towards. Instead of dwelling on what could go wrong, dwell on why it will go right.

Warm-up (No Measure)

30 Seconds Each:

Active Samson

Active Spidermans

Inchworm to Push-up

Alternating Bird Dogs

Front Plank

Shoulder Taps

Hollow Hold

Superman Hold

Side Plank (15 Second Each Side)

Barbell Bent Over Rows

Barbell Front Squat Hold (Active Position)

Barbell Overhead Hold

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Banded Hip Flexor Stretch: 1 Minute Each Side

Banded Hamstring Stretch: 1 Minute Each Side

Banded 3-Way Shoulder: 40 Seconds Each Position

Happy Hour (Time)

RX+ 3 Rounds:

12 Power Cleans 135/93

12 Chest-to-Bar Pull-ups

12 Push Jerks 135/93

12 Toes-to-Bar

RX 3 Rounds:

12 Power Cleans 115/78

12 Pull-ups

12 Push Jerks 115/78

12 Toes-to-Bar

12/17/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In Edgar Dale’s “Cone of Learning”, we learn:

10% of what we read.

20% of what we hear.

30% of what we see.

50% of what we hear and see.

70% of what we say and write.

90% of what we actually participate in.

Information without application, is knowledge.

Information with application, is wisdom.

Warm-up (No Measure)

8 Minutes For Quality

200 Meter Row

10 PVC Pass Throughs

10 PVC Overhead Squats

5 PVC Sotts Press

5 PVC Liftoffs

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press (Behind the Neck)

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

MOBILITY:

Hanging Thoracic Opener: 2 Minutes with partner assisting taking turns

Hang Power Snatch (3 reps E90S x 6 sets)

Metcon (Time)

For Time:

100 Air Squats

50/35 Calorie Row

25 Hang Power Snatche (115/83

12/16/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Our patience will achieve more than our force.” – Edmund Burke

We are emotional beings. And we can only be rational, after we’ve been emotional.

When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.

Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.

Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.

Warm-up (No Measure)

30 Seconds

Single Unders

Active Spidermans

Medicine Ball Deadlifts

Single Unders

Push-up to Down Dog

Air Squats to Medicine Ball

Single Unders

Inchworm to Push-ups

Medicine Ball Ground to OH

Single Unders

Moutain Climbers

Medicine Ball Squats

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Barbell Straddle Stretch: 30 Seconds Each Direction (Middle – Right -Left)

Barbell Ankle Stretch: 1 Minute

Metcon (Time)

For Time:

60 Double Unders, 30 Burpees

60 Double Unders, 30 Wallballs

60 Double Unders, 30 Deadlifts

60 Double Unders, 30 Wallballs

60 Double Unders, 30 Burpees

RX weights:

20/14 Wallball

225/155 Deadlift

RX+ weights:

30/20 Wallball

275185