Author: honeybadgergym

10/15/2019

By

Honey Badger Gym – CrossFit

MINDSET

“There are risks and costs of a program of action. But those are far less than the risks and costs of inaction.” – John F. Kennedy

Change may be one of the single most paralyzing things.

Because in the lack of change… is safe. It’s comfortable.

But in that comfort, we are literally confining ourselves to a box. A world that cannot grow further than what it has already grown to.

If we want to grow, we need to face the terror of change. Face the chance that we may fail. Face the chance that we may embarrass ourselves. Face the chance, that we may never be “safe” again.

When we realize that it is ourselves, not our circumstances, holding us back, safety becomes the least safe thing we can so. The only risk becomes playing it safe.

Warm-up (No Measure)

30 Seconds Each:

Single Unders

Inchworm to Push-up

Glute Bridges

Single Unders

Active Spidermans + Hamstring Stretch

Single Leg Glute Bridges (30 Each Side)

Single Unders

Air Squats

Glute Bridge Walkouts

“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

Barbell Straddle Stretch: 40 Seconds Each Direction (Middle Right-Left)

Thruster (3 reps E2MOM for 10 min)

Metcon (Time)

RX 3 Rounds:

10 Thrusters 115/83

20 Deadlifts 115/83

50 Double Unders

RX+ 3 Rounds:

15 Deadlifts (205/145)

20 DB Front Squats (50’s/35’s)

80 Double-Unders

10/14/2019

By

Honey Badger Gym – CrossFit

MINDSET

“You must expect great things of yourself before you can do them.” – Michael Jordan

There is an invisible, impenetrable ceiling over our heads. Our own expectations.

The level of effort we will put in today will be relative to what we believe we can accomplish. If we don’t believe we can lose the weight, we won’t put in the work to lose the weight. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We can’t summon the effort for something we don’t believe is possible.

It’s easy to start with the belief. Hard to maintain it in the darkest of times.n This is where most fall – we succumb to the missteps… and we change our expectations. We change our goals, to something more “attainable”. We settle.

That’s when we can remind ourselves that this quote came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that, would have ended it. Yet – we know the rest of story. What will be ours?

Warm-up (No Measure)

30 Seconds each(use a light dumbbell)

Mountain Climbers

Active Spidermans

Romanian Deadlfits

Mountain Climbers

Active Spidermans

Strict Press & Reach

Mountain Climbers

Active Spidermans

Pausing Goblet Squats

1 Minute Each:

1. Dumbbell Overhead Hold (30 Seconds Each Side For Dumbbell)

2. Side Plank (30 Seconds Each Side)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

5 Strict Pull-ups

10 DB Hang Clean & Jerks (50/35)

15 Sit-ups

10/12/2019

By

Honey Badger Gym – CrossFit

MINDSET

“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.

But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.

To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.

Warm-up (No Measure)

Run

30 Seconds

Inchworm to Push-up

Slow Air Squats

Hollow Hold

Inchworm to Push-ups

Air Squats with Arms Overhead

Arch Hold

Inchworm to Push-ups

Jumping Air Squats

Straight Leg Sit-ups

“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

Pigeon Pose with Wrist Stretch: 1 Minute Each Side

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

7 Toes to Bar

7 Front Squats 135/93

200 Meter Run

10/11/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

60 Seconds Each:

PVC Pass Throughs

Active Spidermans

Push-up to Down Dog

40 Seconds Each:

PVC Overhead Squats

Mountain Climbers

Push-up to Down Dog

20 Seconds Each:

PVC Pass Throughs (More Narrow)

Lateral PVC Burpees

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

10/09/2019

By

Honey Badger Gym – CrossFit

MINDSET

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

Jocko Willink, a well-known former Navy SEAL, speaks to what is known as “Extreme Ownership”. Precisely as the words imply, it’s the action of turning inward at every obstacle.

The terrifying thing about excuses, is that it blinds us to our next move. If we excuse, or justify, 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. We can see the danger in that.

On the flip side, “Extreme Ownership” is not about beating ourselves up or for throwing pity parties. It’s purely, so we can train ourselves to open our vision on where to go next. To see the gain. If we don’t allow ourselves to make excuses, we ask the question – “What can I do differently next time?”

Excuses are contagious. As we feel the temptation come today, pause in the moment. Is there anything I could do differently next time?

Warm-up (No Measure)

Round 1

Minute 1: 45 Seconds Easy Row

Minute 2: 45 Air Squats

Minute 3: 45 Seconds Active Spider-Man + Hamstring Stretch

Round 2

Minute 1: 45 Seconds Easy Row

Minute 2: 45 Glute Bridges

Minute 3: 45 Seconds Active Spider-Man + Hamstring Stretch

Round 3

Minute 1: 45 Seconds Easy Row

Minute 2: 45 Glute Bridge Walkouts

Minute 3: 45 Seconds Active Spider-Man + Hamstring Stretch

Mobility:

90 second couch stretch each side

Metcon (Time)

3 Rounds:

50 Air Squats

400 Meter Run

30/24 Calorie Row

200 Meter Burden Run (45/35lb plate around the Fred & Red loop)
We’ll stagger heats by 2 minutes if needed, but iuse a bike if no rowers are open.