Author: honeybadgergym

09/11/2019

By

Honey Badger Gym – CrossFit

MINDSET

**””The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic and religious freedom, the rule of law and respect for human life.

We are more determined than ever to live our lives in freedom.””

–Rudolph W. Giuliani. December 31, 2001.**

18 years ago, we underwent a tragic loss.

18 years ago, we became stronger than it ever before.

We recognize that adversity breeds strength. And through adverse times, we can find good, if we only look for it. This is an incredibly hard thought process to apply here, with good reason.

It’s highly personal.

It feels borderline wrong.

It’s painful to even consider.

But one thing rings true.

If the lives lost that day could speak to us now, there would be something very specific they would call for. It would be, for exactly that.

To cherish what we have. Not just by saying “thanks”, or even “I love you”. By going the extra mile. By helping the ailing friend in need – or better – the stranger in need. To genuinely care for the human being to the left and right of you, regardless of gender, ethnicity, and religion.

Although a seemingly small act in and of itself, this is indeed movement towards preventing such a monstrous act from ever happening again. It is playing our part.

We’ll never forget the pain we felt that day.

But what is more important than remembering the pain, is what we do going forward.

In the words of John F. Kennedy,

“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”

Warm-up (No Measure)

Buddy 1:

Increasing Intensity Each Minute:

3 Minute Row

Buddy 2:

3 Minutes For Quality:

3 Inchworms

5 Barbell Rows or Ring Rows

10 Air Squats

Switch stations at 3 minutes

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press + Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (Time)

Teams of 2:

Buy-In: 2001 Meter Row

4 Rounds:

9 Burpee Pull-ups (each partner)

11 Bear Complexes 135/93

Cash-Out: 2977 Meter Row

09/10/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Success is not owned. It’s leased. And rent is due every day.” – J.J. Watt

Having a “chip on your shoulder” is an known as an edge. As if the athlete has more to prove given his or her circumstances than the next one. But as soon as success is reached, that edge… it disappears.

We don’t own success. We have to work for it every day. If we cross a thousand finish lines, let’s establish thousand more. Not for any other reason than the unstoppable fiery purpose behind… To find the next best version of ourselves.

Rent’s due.

Warm-up (No Measure)

Team Relay:

7 min AMRAP:

15 Plate Hops

25′ Plate OH Walking Lunge (Out)

5 Burpees to Plate

25′ Plate OH Walking Lunge (Back)

Teams of 2-3, with one athlete working at a time. Men use one 15# plate and Women use one 10# plate.

MOBILITY:

Kettlebell Calf Smash:

1 Minute Each Side

Metcon (Time)

5 Rounds:

15 Kettlebell Swings (70/53)

400 Meter Run

40 Double Unders

09/09/2019

By

Honey Badger Gym – CrossFit

MINDSET

“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt

We are problem-solving-machines. Once we get started, it’s like we kick into gear. Sometimes, it even surprises us how naturally and seamlessly we work through the issue. Turned out we just need to transition that energy from the “wishing” phase, and into the “action” phase.

Ever have a hard time starting to clean the house? The “trick” everyone knows, is to just start. We could stress over it all morning, where we can actually feel the energy being sapped from us, despite the lack of anything being done. Or, we can take that energy and just start.. And as we do, we snap into motion and things start flowing.

Wishing, hoping, wanting… they do nothing. Planning, action, and the demanding of ourselves to create the “how” makes change.

Let’s reinforce it in our minds – we weren’t made to “wish”. We were made to act.

Warm-up (No Measure)

Alternating Stations with a Buddy:

1 Minute Bike

30 Seconds PVC Pass Throughs + 30 Seconds PVC Overhead Squats

1 Minute Bike

30 Seconds PVC Lat Stretch + 30 Seconds PVC Overhead Squats

1 Minute Bike

30 Seconds PVC Lift Offs + 30 Seconds PVC Overhead Squats

Modified Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

MOBILITY:

Partner 1:

Child’s Pose with hands on box or bench if extra ROM is needed

Partner 2:

Barbell Ankle Stretch

90 Seconds at Each Station Before Alternating

Overhead Squat (12ish min to build to a heavy single)

“Heavy” is relative. The overhead squat is more about solid mobility and proper mechanics than strength. If any amount of weight compromises our position, it may be a good time to call it.

Metcon (Time)

2 Rounds:

25 Overhead Squats 115/83

35/25 Calorie Bike

09/07/2019

By

Honey Badger Gym – CrossFit

MINDSET

“I would rather die on my feet, than live on my knees.” – Emiliana Zipada

What if we never reach the finish line?

What if, as sobering as the thought may be, we never reach our dreams?

Would it change who you are today?

Would we look back at our goals, and shoot lower? Change our dreams? To something, easier?

Even if we somehow knew how it would all pan out… we wouldn’t change a thing. Life isn’t about tip-toeing through with safety and assurance. It’s about chasing after what you believe in. The process builds the character – not the achievement.

We choose to live on our feet.

Warm-up (No Measure)

6 Minutes For Quality:

100 Meter Run

15 Second Hollow Hold

10 Reverse Lunges (5 Each Side)

5 Inchworm to Push-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (Time)

For Time:

Buy-In: 1 Mile Run

21-15-9:

Deadlifts 225/155

Box Jump Overs 24/20″

Toes to Bar

Cash-Out: 1 Mile Run