Author: honeybadgergym

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

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