Author: honeybadgergym

12/08/2019

By

Honey Badger Gym – CrossFit

Metcon (Time)

For Time:

75/55 Calorie Asault Bike

150′ Walking Lunge

75 AbMat Sit-ups

150′ Walking Lunge

75/55 Calorie Assault Bike

12/07/2019

By

Honey Badger Gym – CrossFit

MINDSET

“I define anxiety as experiencing failure in advance.” – Seth Godin

It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well.

This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.

What we think, we will become. And if we dwell on the thought on failing, it becomes a self-fulfilling prophecy. We start to focus in, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.

Warm-up (No Measure)

30 Seconds at Each Station

Station 1: Easy Row

Station 2: Active Samson

Station 3: 5 Good Mornings + 5 Back Squats

Station 1: Moderate Row

Station 2: Active Spidermans

Station 3: 5 Elbow Rotations + 5 Strict Press & Reach

Station 1: Faster Row

Station 2: Push-up to Down Dog

Station 3: 5 Romanian Deadlifts + 5 Front Squats

*Each Partner Starts at One Station and Rotates Through

Metcon (AMRAP – Rounds and Reps)

Teams of 3, 30 min AMRAP:

60 Calorie Row

50 Pull-ups

40 Power Cleans

30 Thrusters

Round 1: 95/63

Round 2: 115/83

Round 3: 135/93

Round 4: 155/103

Round 5: 175/113

12/06/2019

By

Honey Badger Gym – CrossFit

MINDSET

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

A quote from a man who is recognized as one of the greatest artists of all time.

There’s the intoxicating myth in our society that there is such a thing as natural-born talent. Some kind of mystical factor that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his magic secret.

It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder, to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michaelangelo simply worked his ass off.

Greatness is not by chance. It is by choice. Let’s get to work.

Warm-up (No Measure)

2 min Bike or Row

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

Metcon (AMRAP – Reps)

Teams of 2, 30 min AMRAP:

10 Shuttle Runs, 1 Burpee Box Jump

10 Shuttle Runs, 2 Burpee Box Jumps

10 Shuttle Runs, 3 Burpee Box Jumps

Box Height: (24/20)
In this longer partner workout, one athlete works at a time

Both athletes will complete a full round before moving up in reps

For Example:

Athlete 1 will complete a 10 Shuttles + 1 Burpee Box Jump

Athlete 2 will complete a 10 Shuttles + 1 Burpee Box Jump

Athlete 1 will complete a 10 Shuttles + 2 Burpee Box Jump…

12/04/2019

By

Honey Badger Gym – CrossFit

MINDSET

“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale

The terrifying thing about excuses, is that they blind us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.

On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.

Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.

Warm-up (No Measure)

30 Seconds Each:

Single Unders

Slow Air Squats

High Single Unders

Cossack Squats

Quick Single Unders

Glute Bridges

Double Taps

Single Leg Glute Bridges

Double Under Practice

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:

Barbell Ankle Stretch: 1 Minute

Front Squat Hold: 1 Minute

Metcon (AMRAP – Reps)

5 min AMRAP:

Buy-In: 700 Meter Row

7 Squat Cleans (95/63)

25 Double Unders

Rest 5 Minutes

5 min AMRAP:

Buy-In: 500 Meter Row

5 Squat Cleans (115/83)

25 Double Unders

Rest 5 Minutes

5 min AMRAP:

Buy-In: 300 Meter Row

3 Squat Cleans (135/93)

25 Double Unders