Author: honeybadgergym

07/01/2019

By

Honey Badger Gym – CrossFit

MINDSET

“You’ll miss the best things if you keep your eyes shut” – Dr. Suess

This quote is worth reading twice.

We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

Warm-up (No Measure)

1 Minute Each:

Easy Row

3 Air Squats + 1 Straight Leg Inchworm to Push-up

45 Seconds Each:

Moderate Row

Active Spidermans

30 Seconds Each:

Faster Row

Push-up to Down Dog

20 seconds each:

Good Mornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deadlifts

Front Squats

MOBILITY:

Front Rack Stretch: 1 Minute

Pigeon Pose + Wrist Stretch: 1 Minute Each Side

Metcon (Time)

For Time(20 min Cap):

2k Row

Directly Into…

10 Rounds of “Heavy Chief”

“Heavy Chief”

3 Power Cleans 155/103

6 Push-ups

9 Air Squats

06/28/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute

Easy Machine

Active Samson + Air Squat

45 Seconds

Moderate Machine

Push-up to Down Dog

30 Seconds

Faster Machine

Jumping Air Squats

Modified Barbell Warmup

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Front Squats

5 Strict Press & Reach

MOBILITY

Pigeon Pose with Lat Reach: 1 Minute Each Side

Metcon (Time)

21-15-9(men):

15-12-9(women):

Calorie Row

Calorie Bike

Directly Into…

21 Hang Squat Clean Thrusters 135/93

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

Deadlift

Heavy Sets of 3-2-1

14 min AMRAP:

100 Meter Farmers Carry (50’s/35’s)

30 AbMat Sit-ups

100 Meter Farmers Carry (50’s/35’s)

15 Deadlifts (205/145)

06/26/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

PVC Pass Throughs

Active Samson + Air Squats

PVC Pass Throughs

Cossack Squats (Video)

PVC Pass Throughs

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 RDLs

MOBILITY:

Couch Stretch: 1:30 Each Side

Barbell Ankle Stretch: 1 Minute

PVC Lift Offs: 1 Minute

Single Arm Overhead Squat (Build to moderate weight on both arms. )

Just for fun and a little test of mobility.
Submit the weight achieved with both sides.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#