Sunday Suggestion
Honey Badger Gym – CrossFit
Metcon (5 Rounds for weight)
On the 4:00 x 5 Rounds:
12/9 Calorie Row
6 Hang Power Cleans
12/9 Calorie Row
6 Push Jerks
Build in Barbell Weight
09/07/2019
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
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
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
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