Author: honeybadgergym

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

09/02/2019

By

Honey Badger Gym – CrossFit

MINDSET

“How wonderful it is that nobody needs to wait a single minute before starting to improve the world.” – Anne Frank

Written by one of the most courageous of girls, who experienced first hand what monstrocity is. A victim to the Holocaust, she had every reason in the world to turn to hate. To turn to blame. To turn away from everything that is humanity. Yet she turned towards, despite.

Be the change we want to see in this world.

Warm-up (No Measure)

200 Meter Easy Run

40 Seconds Each:

Barbell Good Mornings

Active Spidermans

Barbell Elbow Rotations

Front Plank

Barbell Strict Press & Reach

Shoulder Taps

Barbell Front Squats

Mountain Climbers

MOBILITY:

Barbell Ankle Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Metcon (Time)

For Time:

800 Meter Run

50 Barbell Thrusters 45/33

800 Meter Run

50 Burpees

800 Meter Run

50 Barbell Thrusters 45/33

08/31/2019

By

Honey Badger Gym – CrossFit

MINDSET

“I don’t like that man. I should get to know him better.” – Abraham Lincoln

Perspective is everything.

In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing “the right thing”. The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives.

A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.

And we talk.

And we strike some common ground.

And we understand.

And things… change. We may not be close friends, but, that animosity we initially felt is no longer there. The brief amount of time we spent talking with them afforded us the chance to better understand their perspective. And why they came across that way.

Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.

Warm-up (No Measure)

40 Seconds

Alternating Stations in Teams of 3:

Easy Row

PVC Pass Through

Box Step-ups

Moderate Row

PVC Power Snatch

Lateral Box Step-ups (20s Each Leg)

Faster Row

PVC Overhead Squat

Low Box Jumps (Step Down)

Snatch Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

100/70 Calorie Row

100 Box Jump Overs 24/20″

100 Power Snatches 95/63

60/40 chin-ups

100 Power Snatches 75/53

100 Box Jump Overs 24/20″

100/70 Calorie Row

2 Girls, 1 Guy: 80 Calories

2 Guys, 1 Girl: 90 Calories

08/30/2019

By

Honey Badger Gym – CrossFit

MINDSET

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize this in application to our squat snatches, our double-unders, and every other movement in CrossFit.

What we don’t always talk about, is how this concept applies to our personal lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?

Much like how we would pick up the jump rope and get to work… let’s do the same. Seek out the reps.

Warm-up (No Measure)

60 Second Wall Sit

200 Meter Run

30 Seconds Air Squats

40 Second Wall Sit

100 Meter Run

30 Seconds Cossack Squats

20 Second Wall Sit

50 Meter Run

30 Seconds Jumping Air Squats

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Front Rack Stretch: 1 Minute

Front Squat Hold: 1 Minute

Clean (E2MOM x 12 min build on the complex)

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Metcon (Time)

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

115/83

*in addition to correct movements and weights, a time domain will be included to be as prescribed today. All work must be finished under 15 min. This is not a time cap, this is a performance goal.