Author: honeybadgergym

11/26/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene

Let’s not wait for the perfect time.

Let’s instead just create it.

“Just start”. We’ve used this approach in our strategy pieces. As we transition from the double-under rope to the wallballs, let’s just start. If we can remove that moment of hesitation, we quickly find those first repetitions are always there… and more. We surprise ourselves with a set of 15 reps, when we could have bet our lives that we might fail the first.

We can either await the picture perfect moment, or we can get outside and create it.

Warm-up (No Measure)

Buddy 1

Fish Game on Rower

Buddy 2

1 Minute: Shuttle Runs

1 Minute: Walking Spidermans

1 Minute: Walking Samson

1 Minute: Walking Inchworms

*Score is Combined Total of Fish Game Scores

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Child’s Pose: 1 Minute

Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Metcon (Time)

RX+ 3 Rounds:

400 Meter Run

10 Power Cleans (155/103)

500/400 Meter Row

10 Push Jerks (155/103)

RX 3 Rounds:

400 Meter Run

10 Power Cleans (115/73)

28/20 Calorie Bike*

10 Push Jerks (115/73)
RX also may row if needed(coaches choice) 500/400

11/25/2019

By

Honey Badger Gym – CrossFit

MINDSET

“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius

A short story to share.

A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.

As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.

As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.

The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.

At times, we can take many such relationships with our family and friends for granted.

Warm-up (No Measure)

2 Minutes For Quality:

10 Glute Bridges

10 Kettlebell Deadlifts

2 Minutes For Quality:

20 Single Unders

10 Russian Kettlebell Swings

2 Minues For Quality:

10 Single Leg Glute Bridges (5 Each Side)

10 Kettlebell Goblet Squats

*Performed with Light Kettlebell

“Barbell Stretches

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

#MOBILITY:

Kettlebell Calf Smash: 30 Seconds Each Side

Kettlebell Ankle Stretch: 30 Seconds Each Side

Kettlebell Squat Hold: 30 Seconds

Back Squat (5-5-5 build or use the same weight across)

we’ll take 12ish minutes to hit our 3 sets. rest 2-3 min between each set.

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP:

35 Double Unders

25 Air Squats

15 Kettlebell Swings (53/35)

11/23/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Success is the ability to go from one failure to another with no loss of enthusiasm.” – Winston Churchill

The definition of enthusiasm is “great excitement for or interest in a subject or cause.” Enthusiasm is about purpose and passion – not results.

Define what your enthusiasm is. Why you do what you do.

And when the hardship comes, whether it’s today, tomorrow, or next week, remind ourselves of that why. Circumstances do not dictate effort… only we do.

Warm-up (No Measure)

2 Rounds:

Buddy 1

3 min AMRAP:

Easy-Moderate Bike Row or Run

Buddy 2

3 min AMRAP:

5 Scap Pull-ups + 5 Kip Swings

10 Air Squats

20 Mountain Climbers

Switch Stations at 3 Minutes

“Barbell Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (Time)

3 Rounds(30min cap):

800 Meter Run

21/15 Cal Assault Bike

3 Rounds of “Bergeron Beep Test”

“Bergeron Beep Test”:

7 Thrusters (75/53)

7 Pull-ups

7 Burpees
RX must finish under the cap

11/22/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.

Real integrity, is action. Not a “thing”, but a living and breathing lens we live our lives through that we refine every single day.

Warm-up (No Measure)

30 Seconds

Easy Row

Medicine Ball Deadlifts

Box Step-ups

Moderate Row

Squat to Medicine Ball

Lateral Box Step-Overs

Faster Row

Medicine Ball Slams

Box Jump with Step Down

*All Performed To Lowest Box Setting

Single Dumbbell Warmup

Each Side With Lighter Weight:

5 Romanian Deadlifts

5 Russian Dumbbell Swings

5 Waiter Squats

5 Strict Press & Reach

5 Front Rack Reverse Lunges

MOBILITY:

Dumbbell Ankle Stretch: 30 Seconds

Dumbbell Squat Hold: 1 Minute

Child’s Pose on Box: 1 Minute

Metcon (AMRAP – Reps)

3 Rounds x 1 min each:

Wallballs (20/14)

Alternating DB Snatches (50/35)

Box Jumps (24/20)

DB Hang Clean & Jerks (50/35)

Calorie Row

1 Minute Rest