Author: honeybadgergym

09/07/2019

By

Honey Badger Gym – CrossFit

MINDSET

“I would rather die on my feet, than live on my knees.” – Emiliana Zipada

What if we never reach the finish line?

What if, as sobering as the thought may be, we never reach our dreams?

Would it change who you are today?

Would we look back at our goals, and shoot lower? Change our dreams? To something, easier?

Even if we somehow knew how it would all pan out… we wouldn’t change a thing. Life isn’t about tip-toeing through with safety and assurance. It’s about chasing after what you believe in. The process builds the character – not the achievement.

We choose to live on our feet.

Warm-up (No Measure)

6 Minutes For Quality:

100 Meter Run

15 Second Hollow Hold

10 Reverse Lunges (5 Each Side)

5 Inchworm to Push-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (Time)

For Time:

Buy-In: 1 Mile Run

21-15-9:

Deadlifts 225/155

Box Jump Overs 24/20″

Toes to Bar

Cash-Out: 1 Mile Run

09/06/2019

By

Honey Badger Gym – CrossFit

MINDSET

“It’s not the stress that kills us. It’s the reaction to it” – Hans Selye

Frame of reference is everything.

The most successful in life are able to frame their thoughts to serve them. If there is a single trait we must master to get to where we want to go, it’s that. Our perspective.

To see an obstacle, as simply part of the way.

To see that pain, is an instructor.

To see that failure, is merely a lesson.

badger built warm-up (No Measure)

3-5 min bike or row

25 jumping jacks

25 swinging jacks

10×3 count squat/hammy strectch

bear crawl down/back

15 jumping jacks

15 swinging jacks

bear crawl down/back

alternating groin stretch down

runners stretch back

inch worm with push up down

shoulder stretch 30 sec each side

Metcon (AMRAP – Reps)

Teams of 3

3 Rounds:

4 Minute Bike Calories

3 Minute Wallballs (20/14)

2 Minute Burpees

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

Parking Lot Lap

9/7 Calorie Ski or 15 med ball ground to OH 30/20

3 Rope Climbs or 9 alternating mix grip strict pull-ups

09/04/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Nothing is ever attempted if all possible objections must first be overcome.” – Samuel Johnson

There will be thousands of things that could go wrong.

Unknowns, naysayers, and thoughts that everything will come crashing down on the first step.

And all of that, is real. Every part.

But the difference lies in in whether or not we believe something will stop us. Even if it might go wrong. We can paralyze ourselves with waiting for perfect, and never begin.

We want to realize that we can take the possibility of failure into reality… before the first step. We’re never going to have all the answers, and we’re never going to be fully ready. But we’re going anyways.

Warm-up (No Measure)

8 Minutes for Quality (Alternating With a Buddy):

Station 1:

Row

Increasing Pace Each Round

Station 2:

30 Seconds Wall Sit (Just Below Parallel)

30 Seconds Front Plank

Change stations when buddy is done with the bridge & plank station

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Fish Out of Water (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

09/03/2019

By

Honey Badger Gym – CrossFit

MINDSET

“A hero is one that knows how to hang on for one, minute, longer.” – Norweigan Proverb

Often the difference between those who make it, and those who don’t.

If we want to see it through, we have got to be able to hang on. To push further than before. Success is like a wrestling match, with bouts of incredibly high intensity, and full of twists and turns. But in that… it’s a test of endurance.

The math is there. If we stop… we won’t make it. That part is guaranteed, as life is not a lottery. It’s instead what we make of it.

Warm-up (No Measure)

1 Minute

Easy Bike

Active Spidermans + Hamstring Stretch

Walking Lunges Around Bikes (No Weight)

Moderate Bike

Active Samson + Air Squat

Single Arm Dumbbell Farmers Carry Around Bikes (30 Seconds Each Arm)

Faster Bike

Active Divebombers

Single Arm Dummbbell Overhead Carry Around Bikes (30 Seconds Each Arm)

MOBILITY:

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 1 Minute

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

20 Alt. DB Snatches 50/35

15/12 Calorie Bike

20 Single DB Box Step-Ups 24/20″

20 Pull-ups

RX+ 9 Bar Muscle-ups instead of pullups