Thursday Suggestion
Honey Badger Gym – CrossFit
Metcon (Time)
Back Squat
3 Sets of 6
then
50-35-20:
Double Unders
AbMat Sit-Ups
Directly Into…
50-35-20:
Double Unders
Air Squats
10/02/2019
Honey Badger Gym – CrossFit
MINDSET
“When you complain, nobody wants to help you.” – Steven Hawking
Complaining is a contagious disease. And the worst part about it – it feels valid. Especially in that precise moment, it always feels justified.
It’s not going to be the small instance today or next week that will make the difference. This disease does not kill overnight. It’s the culmination that will… a death of a thousand cuts. Invisibly day-by-day taking the life and opportunity away from not only us, but those around us.
Complaining doesn’t happen by accident. It’s a conscious choice, every time, which means we can consciously choose to control it.
Never whine, never complain, never make excuses.
Warm-up (No Measure)
7 Minutes For Quality
Buddy 1:
Easy Bike
Buddy 2:
100 Meter Run
100′ Bear Crawl
50′ Crab Walk
Switch Stations When Athlete Finishes the Run/Crawl/Walk
“Barbell Stretches”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY:
Hanging Partner Thoracic Opener: 2 Minutes
while one partner hangs from the rig, the other gently pushes to the hanging partners desired position. Switch every 15-20 seconds
Shoulder Press (12ish min to build to heavy single)
one miss will be allowed
Metcon (Time)
5 Rounds:
200 Meter Run(Fred & Red loop)
12/9 Calorie Assault Bike
9 Strict Presses 95/63
10/01/2019
Honey Badger Gym – CrossFit
MINDSET
“Action is the fundamental key to all success.” – Picasso
There is no substitute for action. This is not breaking news.
Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.
A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.
Knowing is not half the battle.
It’s not even a quarter.
It’s the first 10%, if that.
Action is 90%.
Warm-up (No Measure)
1 MInute
Easy Row
Lateral Box Step-ups (30 Seconds Each Side)
30 Seconds Each
Barbell Good Mornings
Elbow Rotations
Back Squats
45 Seconds Each
Moderate Row
Box Facing Step-ups
30 Seconds Each
Romanian Deadlifts
Hang Muscle Cleans
Front Squats
30 Seconds Each
Fast Row
Low Box Jumps (Step Down)
MOBILITY:
Front Rack Stretch: 1 Minute
Wrist Stretch: 1 Minute
Drop Ankle Stretch: 1 Minute
Metcon (AMRAP – Reps)
3 x 4 min AMRAP:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans
27/21 Calorie Row
Rest 4 Minutes
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65
09/30/2019
Honey Badger Gym – CrossFit
MINDSET
“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption
Last week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.
A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.
Adversity will change us, but how it changes is us the “krisis” – the choice. Are we choosing to learn from our challenges, leading to wisdom, growth, and depth? Or do we choose to become hardened and bitter?
Danger, Opportunity, Choice.
Warm-up (No Measure)
30 Seconds Each:
PVC Pass Throughs
Hollow Hold
PVC Overhead Squats
Arch Hold
PVC Sotts Press
Hollow Hold
PVC Snatch Balances
Arch Hold
PVC Squat Snatches
Barbell “Stretches”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Movement prep/snatch prep(coaches choice)
Snatch (12ish min to establish a heavy single)
The goal is to complete the lift with a full squat. If mobility or technique issues hinder that, power is fine. Move well, 2 misses will be allowed.
Snake Bite (Time)
RX+ For Time:
21-15-9
Squat Snatch 95/63
Chest to Bar Pull-ups
RX For Time:
15-12-9
Power Snatch 95/63
Overhead Squats 95/63
Pull-ups
Sunday Suggestion
Honey Badger Gym – CrossFit
Metcon (Time)
3 Rounds:
5 Strict Handstand Push-ups
5 Strict Pull-ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)
70/50 Calorie Assault Bike
3 Rounds:
5 Strict Handstand Push-ups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (Each Arm)