Author: honeybadgergym

09/23/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Ductus Exemplo”

The above quote is Latin, translating to “Leadership by Example”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership.

One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asks for him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days.

Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar.

Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago, I was still eating sugar”.

Warm-up (No Measure)

60 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

40 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

20 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

MOBILITY:

PVC Pass Throughs: 1 Minute

PVC Lat Stretch: 1 Minute

PVC Sotts Press: 1 Minute

Power Snatch (E2MOM for 10 min build on the complex)

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

Bartender (AMRAP – Rounds and Reps)

10 min AMRAP:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/83
GENERAL:

Looking to get around 5 rounds (2 minutes per)

BARBELL MOVEMENTS:

Choose your weight based off the overhead squats or hang power snatches, whichever is the limiting factor

Should be something you will not have to break with more than once on both movements

If unable to go overhead, hang power cleans, power cleans, and front squats will be our best alternative

09/21/2019

By

Honey Badger Gym – CrossFit

MINDSET

“People are not lazy. They simply have goals that do not inspire them.” – Tony Robbins

Something we can all agree on – anything in life worth achieving, is going to be very, very hard. There’s no two ways about it. So we make goals.

But goals sometimes default to the “whats” in life. A “what” can be a certain amount of pounds on the barbell or an amount of pull-ups. Those are goals, but they are not “reasons”.

Reasons are what gets us out of bed in the morning. What we think about in the shower. What we see in the mirror when we look into it. Goals don’t move us forward – reasons do. Goals can be the waypoints or checkpoints along the way, but our reasons are the true North Star.

What are your goals? Can we refine them? Can we tie them to our reasons?

Warm-up (No Measure)

200 Meter Run

30 Seconds Each:

Active Spidermans

Barbell Romanian Deadlifts

Moutain Climbers

Barbell Elbow Rotations

Push-up to Down Dog

Barbell Hang Muscle Cleans

Straight Arm Burpees

Barbell Strict Press and Reach

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

60 Clean and Jerks (135/93)

400 Meter Team Run

50 Chest to Bar Pull-ups

400 Meter Team Run

100 Lateral Barbell Burpees

400 Meter Team Run

50 Chest to Bar Pull-ups

400 Meter Team Run

60 Clean and Jerks (135/93)

09/20/2019

By

Honey Badger Gym – CrossFit

MINDSET

“The only difference between feedback and criticism, is how you hear it.” – Tim Grover

We are defensive creatures. It’s in our nature for self-preservation.

We’ve all related to a time where we felt threatened by feedback. Where we felt like we were being attacked. Much like the primal man, self-preservation kicks in. But outside of that uncomfortable moment, we recognize that feedback is the best thing for us. It’s the secret sauce to improvement. So how can we train our minds to receive it as so?

Remind ourselves, whenever we have the luxury to receive feedback (because it is), there is no downside. There literally isn’t. Even if the feedback or advice is something we can’t use at all, or it doesn’t fit our goals, we still gained insight from another’s point of view or angle.

Whenever feedback comes our way, it’s a gift. If we can remind ourselves of this as the feedback comes, we’ll never hear “criticism” again.

Warm-up (No Measure)

General Warmup

45 Seconds Spiderman + Hamstring Stretch

45 Seconds Slow Air Squats

30 Seconds Spiderman + Hamstring Stretch

30 seconds Slow Air Squats

15 Seconds Spiderman + Hamstring Stretch

15 Seconds Slow Air Squats

Partner Rowling

1000 meters for time split between two partners

To make it fair, we’ll line up athletes by height and pair the athletes at the end of each side up together

5 rounds each on the rower, looking to land exactly on 100 meter intervals (100-200-300…)

The game is over when the screen says 1000 meters, so don’t reset the monitor

There will be a penalty for the partner who gets off the rower for every meter they are under or over

For example, if they land at 97 or 103, penalty is 3 air squats

Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing

They can sit ready on the erg as they wait

We will cap this game at 8 minutes

Mobility:

Dumbbell Ankle Stretch: 1 Minute Each Side

Dumbbell Squat Hold: 1 Minute

Metcon (Time)

On the 5:00 x 4 Rounds:

20 Single Arm DB Snatches (50/35)

40 Air Squats

20/15 Calorie Row

*score is slowest of 4 rounds