Author: honeybadgergym

10/26/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw it’s curveballs. It’s illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue North.

The wind does not tell us where to go. Only we do.

Warm-up (No Measure)

200 Meter Easy Jog with Partner

400 Meter Burden Run with Partner (One Burden – 200 Meters Each)

200 Meter Easy Jog with Partner

2 Rounds x 30 Seconds Each:

Glute Bridges

Cossack Squats

Mountain Climbers

Hollow Hold

“Barbell Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Front Rack Stretch: 1 Minute

Pec Stretch: 1 Minute Each Side

Calf Stretch on Post: 30 Seconds Each Side

Metcon (AMRAP – Rounds and Reps)

Teams of 2

25AMRAP:

12 Front Squats (95/63)

9 Lateral Barbell Burpees

6 Pull-ups

Continuous 400m Burden Run (50/35)

10/25/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each

Push-up to Down Dog

Glute Bridges

Wrist Stretch

Inchworm to Push-ups

Single Leg Glute Bridges (30 Seconds Each Side)

Child’s Pose

Shoulder Taps

Glute Bridge Walkouts

Pigeon Pose (30 Seconds Each)

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

10/23/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Life is change. Growth is optional. Choose wisely.”

We can all agree that the single constant in our universe is that things will change. From the most successful, to the struggling, we’ll all experience change.

Yet there is something that separates the successful and the struggling. Not the type of change – because that’s again just part of our world. But instead, the response to it.

Change isn’t positive or negative in and of itself. It is our internal interpretation of the event that dictates whether it was good or bad. Where thoughts become actions, perception becomes reality.

When we actively remind ourselves that events don’t shape our world, and that our thoughts towards them do, we can see the growth opportunity in every moment. We just have to look for it.

Warm-up (No Measure)

40 Seconds Each:

Easy Row or Bike

Active Divebombers

Alternating Box Step-ups

Moderate Row or Bike

Active Samson + Air Squat

Lateral Box Step-ups (40 Seconds Each Leg)

Faster Row or Bike

Glute Bridge Walkouts

Broad Jumps

MOBILITY :

Drop Ankle Stretch: 1 Minute Each Side

Metcon (Time)

Rx For Time w/ a partner:

1500m row

100/75 cal bike

75 box jump overs 24/20″

100/75 cal bike

1500m row

RX+ For Time:

1000 Meter Row

75/50 Caloire Bike

50 Box Jump Overs 24/20″

75/50 Calorie Bike

1000 Meter Row
We’re looking for a 20-30 minute effort. So let’s sets modify our distances if needed to achieve that.

What our pieces should look like:

Rows: 3:30-5 Minutes

Bikes: 5 -7 Minutes

Box Jump Overs: 2-4 Minutes

10/22/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

There will be a final cup of morning coffee for us.

There will be the last chance for us to listen to the radio.

And if we are lucky enough to have kids, there will be a last time we get to sit in traffic as we drive them to school.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes. We start to see the abundance in life again, versus it being blended into the background.

Warm-up (No Measure)

30 Seconds Each:

Inchworm to Push-ups

Active Spidermans

Mountain Climbers

Bootcamp Burpees

Alternating Bird Dogs

Slow Burpees

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

“Barbell Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Wrist Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Hang Power Clean (3 reps E90S for 12 min(8 sets))

No bouncing hang cleans, let’s use that posterior chain and positioning today!

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

15 Burpees

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

RX+ 155/103

RX 135/93