Author: honeybadgergym

11/02/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Impossible is nothing but a word thrown around by small individuals, who find it easier to live in the world they’ve been given, than to explore the power they have to change it.” –Mohammed Ali

One of the greatest to enter the boxing ring summarizes his legacy in a single sentence.

Who we are today, is a direct reflection of our choices yesterday. And who we will become tomorrow, will be a reflection of the choices we make today. There’s no talent here. No born ability. Only choices.

Warm-up (No Measure)

400 Meter Run

30 Seconds

Inchworm to Push-up

PVC Lat Stretch

Hollow Hold

Inchworm to Push-up

PVC Straight Leg Swings (15s Each Side)

Superman Hold

Inchworm to Push-up

PVC Pass Throughs

PVC V-Ups

MOBILITY:

Pike Stretch: 1 Minute

Straddle Stretch: 1 Minute

Chest Stretch: 30 Seconds

Tip Toe (Time)

21-18-15-12-9-6-3

200 Meter Run

Toes to Bar

Burpees

11/01/2019

By

Honey Badger Gym – CrossFit

MINDSET

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

There’s something very unique about us, as CrossFit athletes. We are never satisfied.

But never being satisfied does not equal never being happy. Or never being proud.

Take a moment today to think about how far you’ve come since last years Open. And how about since you’ve started this amazing thing called CrossFit. In a sport that continues to defy the odds, raising the standard year after year, you as the athletes set and continually reset the bar.

No, maybe we aren’t ever satisfied. Yet, be proud of the progress you’ve made. Be proud of the effort you’ve poured into this. Be confident that you are at your best. The rest will simply fall into place.

You have put your work in this year – now’s the fun part. Let’s test it out.

Warm-up (No Measure)

30 Seconds Each

Jumping Jacks

Air Squats

High Hang Power Clean + Strict Press

Low Box Step-ups

Barbell Front Squats

Hang Power Clean + Push Press

Low Box Jumps

Single Legs Squats to Low Box

Power Clean + Push Jerk

5 min to build on weight(first 3 would be ideal).

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

10/30/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Attempt the impossible, in order to improve your work.” – Brian Tracey

Enter certain failure (the impossible), to improve.

At first, that seems a bit ridiculous. Yet, as much of an oxymoron as it seems, by making mistakes, by reaching outside our comfort zone, by truly feeling stupid… we become smarter.

The paradigm shift is to get away from trying things, purely to succeed. And to instead try things, to learn. To grow a sense of curiosity and belief that everything is a chance to grow. Trying things with the intention to learn changes our definition of what a “failure” is. We begin to look at things as opportunities, versus pass/fail assessments.

We recognize that our body adapts to physical stress, but it’s easy to forget that our brain functions the same way. Much like how reaching for the PR snatch feels like an impossibility at the time, we just need to try.

Warm-up (No Measure)

30 Seconds Each:

Easy Shuttle Runs

Quad Stretch

Knee to Chest

Walking Samson

Easy-Moderate Shuttle Runs

Straight Leg Kicks

Side Lunges

Walking Spidermans

Moderate Shuttle Runs

Cradle Stretch

Inchworm to Push-ups

High Skips

Moderate-Fast Shuttle Runs

Side Shuffles

High Knees

Butt Kickers

Metcon (Calories)

5 Rounds:

4 min AMRAP:

30 Shuttle Runs (10 Meters)

20/15 Calorie Assault Bike

Max Calorie Row

Rest 4 Minutes Between Rounds

10/29/2019

By

Honey Badger Gym – CrossFit

MINDSET

“As is a tale, so is life: not how long it is, but how good it is, is what matters.” – Seneca

It’s a cliche to say life is short.

Yet, life is plenty long. If that is, we spend it intentionally.

At first glance, this quote can be interpreted as a means to fight back procrastination. Another interpretation is action in different way. Instead of focusing on doing more, on accomplishing more… appreciate more. In a world where the norm is do more and more… it’s a step back. So that, we can take in the moments we have in front of us. So that we can focus on the quality of the most important parts of our lives, as opposed to being caught up in the “gold rush”.

If we can live with both intention and gratitude, life will be plenty long.

Warm-up (No Measure)

30 Seconds Each:

Push-up to Down Dog

Slow Air Squats

Plate Hops

Push-up to Down Dog

Air Squats with Hands Overhead

Plate Front Raise to Overhead

Push-up to Down Dog

Air Squats with Heels on Plate

Plate Counterbalance Squats

“Barbell Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Push Jerk (3 reps E2MOM for 10 min)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

15 Push Jerks 115/83

30 Air Squats

60 Double Unders

10/28/2019

By

Honey Badger Gym – CrossFit

MINDSET

“You’ll miss the best things if you keep your eyes shut” – Dr. Suess

The simplicity in this quote, but how deep it travels, is worth reading twice.

We are creatures of habit. We enjoy our routines. Morning rituals, to the way we warm up, to our regimented diets.

Creating healthy habits is a massive advantage, and one that we want to leverage. But with that said, the quote reminds us to be aware of the effect habits naturally have on us. The more ingrained we become into a habit, good or not, the more challenging it is to “see” new ideas. We feel we’ve found what works for us, and often without even realizing it, we close off.

It’s a theme we can take into our day: that we are forever students. There is so much to learn, to experience, to try. Even when we feel we’ve got it all figured out.

Open-mind. Forever a student.

Warm-up (No Measure)

30 Seconds Each:

Kettlebell Toe Touches

Active Spidermans

Low Alternating Box Step-ups

Kettlebell Deadlifts

Inchworm to Push-up

Low Lateral Box Step-ups (30 Seconds Each Side)

Kettlebell Ankle Stretch (30 Seconds Each Side)

Active Spidermans + Hamstring Stretch

High Alternating Box Step-ups (Facing Box)

Single Arm Dumbell Press (5×8 E2MOM for 10 mins)

Metcon (AMRAP – Reps)

9 min AMRAP:

2 Kettlebell Swings (53/35)

2 Box Jumps (24/20)

4 Kettlebell Swings

4 Box Jumps

….

Increase By (2) Reps Until the Finish
The reps will climb by 2 each round until the 9 minutes is up

We should choose a kettlebell weight that can be swung for 30+ reps when fresh

Looking to stand to full extension on top of the box for every rep

Today, it is better to choose a box height that can be jumped to rather than

stepping up (use plates if needed)

The score is total reps completed

Cheat Sheet:

2’s: 4

4’s: 12

6’s: 24

8’s: 40

10’s: 60

12’s: 84

14’s: 112

16’s: 144

18’s: 180

20’s: 220

22’s: 264

24’s: 312

Weightlifting