Author: honeybadgergym

07/05/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

Warm-up (No Measure)

For Time:

10 Rounds of “Rowling”

*The goal of “Rowling” is to try to land on exactly 100 meters. 93 meters or 107 meters are both scores of 7. Athletes who just rowed will complete 7 air squats before their next partner can begin. Reset the monitor for each round. The team who rows fastest and/or gets the smallest number of penalty reps will have the best opportunity to win. To make it fair, line up by height and pair the athletes on each end up with each other. For example, the tallest athlete will be paired with the shortest athlete and so on.

*we’ll calm down with a 90 second couch stretch on each side once the game has wrapped up

Metcon (AMRAP – Rounds and Reps)

Teams of 2, 25 min AMRAP:

1k Row

50 Synchro Air Squats

60 Russian Swings (70/53)

*Split row meters and cleans as you see fit. Synchronize at the top of the air squats. 50 total reps together as partners.

Metcon (Time)

Solo version

3 rounds:

1k Row

50 air squats

25 Russian Swings 70/53

07/04/2019

By

Honey Badger Gym – CrossFit

MINDSET

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

Riley (Time)

For time:

Run 1.5 miles

150 Burpees

Run 1.5 miles
In honor of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, died Sept. 28, 2012
To learn more about Riley click here
If you have a vest, feel free to wear it.

Modify if needed:

Run 1 mile

100 burpees

Run 1 mile

Run 1000m

75 burpees

Run 1000m

Run 800m

50 burpees

Run 800m

Wednesday Guacamole

By

Honey Badger Gym – Extra Guac

Metcon (No Measure)

Barbell Cycling – Snatch

On the 2:30 x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch

Barbell load – 55% of 1RM Snatch

This complex involves a total of (6) repetitions. As it flows in full:

1 High Hang Power Snatch (pocket-level)

1 Hang Power Snatch (knee-level)

1 Power Snatch (from the floor)

1 High Hang Squat Snatch (pocket-level)

1 Hang Squat Snatch (knee-level)

1 Squat Snatch (from the floor)

“Body Building”

5 Sets: 6 Dumbbell Thrusters

3 Sets: 9 Dumbbell Bent Over Rows (each arm)

1 Set: 50 Weighted Sit-Ups

Rest 1:00 between all sets.

07/03/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Kind words can be short and easy to speak, but their echoes are truly endless.” – Mother Teresa

The simple “thank you” could very well be the most underrated words in vocabulary.

We may be great at “feeling” gratitude, which is ever important. But we often need to remind ourselves of the impact it has, when we express it to another. It’s not the times a stranger holds a door for us, or a clerk gives us change. Although it is proper to say thank you here, it’s more about the times that we don’t have to say it.

Taking a moment to thank a friend, who has always been there for you. Stopping to express to our neighbor how much we enjoy living next to them. Telling a co-worker how lucky we feel to be able to work with them every day.

Although just a second in our day, their echos can “truly be endless”.

Warm-up (No Measure)

With a Partner

Partner 1:

3 Minute Bike (1 Minute Easy, 1 Minute Moderate, 1 Minute Faster)

Partner 2:

6 x 30 Seconds Each Movement

Movements:

Glute Bridges

Right Leg Glute Bridge

Left Leg Glute Bridge

Alternating Front Plank Leg Raises

Pausing Air Squats

Air Squats

*complete these slow and controlled

Dumbbell Warmup

With Light Set of Dumbbells:

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press & Reach

5 Reverse Lunges (Each Leg)

MOBILITY:

Dumbbell Ankle Stretch: 1 Minute Each Side

Dumbbell Goblet Squat Hold: 1 Minute

Metcon (Time)

On the 4:00 x 5 Rounds:

9 Box Jump Overs (30″/24″)

15 Dumbbell Front Squats (50’s/35’s)

15/12 Calorie Bike

*slowest round is the score

07/02/2019

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 its curveballs. It’s unseen 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 in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Warm-up (No Measure)

EMOM 8

Minute 1: Easy Shuttle Runs

Minute 2: Stretch

Stretches

Round 1: Active Samson + Air Squat at Top

Round 2: Push-up to Down Dog

Round 3: 30 Second Front Plank + 30 Second Mountain Climbers

Round 4: 30 Second Side Plank (Each Side)

Deadlift Matrix Warmup(light weight):

5 smooth deadlifts

5 stagger stance deads each side

5 wide base deads

5 close feet deads

5 toes out deads

5 pigeon toe deads

Deadlift (3 reps E2MOM for 12)

build to a heavy 3 for the day, control the descent, no drops from the top

Metcon (Time)

21-15-9:

Deadlifts 225/155

400 Meter Run
Adjust run pace to go big on the barbell (1-2 quick sets)

Set yourself up to thrive on the round of 15 deadlifts and the 400 meter run that follows

Hold back a touch on the first round, smash the second round, finish strong on the shorter third round