Author: honeybadgergym

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

Strict Press:

Build to Heavy Set of 5

then,

12 min AMRAP:

10 Strict Presses 95/63

25 Double Unders

10 Strict Pull-ups

25 Double Unders

08/28/2019

By

Honey Badger Gym – CrossFit

MINDSET

“I can accept failure. Everyone fails at one time. But I can’t accept not trying.” – Michael Jordan

Michael Jordan is renown for his incredible work effort.

In this quote he speaks to the dedication to the process.

And no matter what our goals is, whether it be in the gym, at work, or at home, this central theme rings true. Our commitment to putting our all towards something, to give truly the best chance to ourselves, is everything. If we fail – if Michael Jordan doesn’t win the championship – we’ll accept that.

But what we can’t accept, is never trying.

No one on their death bed ever said they regret trying.

Far too often, they have to say the opposite.

Warm-up (No Measure)

30 Seconds Each:

Group Synchro Row @ 24 Strokes Per Minute

Active Spidermans

Group Synchro Row @ 26 Strokes Per Minute

Samson + Air Squat

Group Synchro Row @ 28 Strokes Per Minute

Active Divebombers

Group Synchro Row @ 30 Strokes Per Minute

Slow Air Squats

Dumbbell Warmup:

Each Arm with Light Dumbbell:

5 Deadlifts

5 Russian Swings

5 Hang Power Cleans

5 Front Squats

5 Strict Press

MOBILITY:

Dumbbell Ankle Stretch: 1 Minute Each Side

Medicine Ball Squat Hold: 1 Minute

Metcon (Time)

30-20-10:

Dumbell Power Snatch (50/35)

Wallballs (20/14)

Directly Into…

10-20-30:

Burpees

Calorie Row

08/27/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Patience is not the virtue. Discipline is.”

Discipline is not reserved for the military for martial artists. Whereas patience is our anchor for holding steady through the storm, it is our discipline that pushes us forward.

Discipline to our commitments, regardless of how seemingly large or small.

Discipline to our values, from our best to worst moments.

Discipline to the details, when there’s every excuse in the world to “let it slide”.

Patience is a subset of a deeper practice. That of discipline.

Warm-up (No Measure)

AMRAP 3:

Alternating with a Buddy:

Buddy 1: 30 Second Bike (Increase Pace Each Round)

Buddy 2: 30 Second Hollow Hold

AMRAP 3:

Alternating with a Buddy:

Buddy 1: 30 Second Push-up to Down Dog

Buddy 2: 30 Second Arch Hold

AMRAP 3:

Together with Buddy:

100 Meter Run

10 Synchro Sit-ups

MOBILITY:

Couch Stretch: 1:30 Each Side

Metcon (Time)

Every 5 Minutes x 5 Rounds:

400 Meter Run

12/9 Calorie Assault Bike

15 Toes to Bar

*slowest round is your score

08/26/2019

By

Honey Badger Gym – CrossFit

MINDSET

“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis

Immediate gratification feels good.

Whether that be a linear progression on the barbell, the steady climb in raises, or anything between, we enjoy seeing the forward progress. Yet, we know this isn’t always the case.

As the stonecutter hammers away, he sees nothing. No progress. He likely loses count, falling numb to any thought aside from… the next blow. And he returns back to this blow with full focus, in full faith of the process. And low and behold, it does split.

But there’s no warning, no indicator, no way to tell when it’s about to go. It just goes on that hundred and first blow. This is often how life unfolds for us. We want the immediate gratification of seeing the cracks in the stone, getting closer and closer. Yet, with one eye focused on the endstate, looking for those cracks, we are leaving only eye for the process. We aren’t truly in the moment, making that next blow, our best blow.

Regardless of how yesterday went, the day before, or even how our day today is going – we have the chance to make our next strike, the best we ever have. And well knowing how the stonecutter breaks through, it’s not a single strike that accomplishes his goal… it’s the accumulation of one hundred, fully focused blows.

Warm-up (No Measure)

30 Seconds Each:

Inchworm to Push-up

Glute Bridges

Slow Air Squats

Single Leg Glute Bridges (30s Each)

Active Spiderman + Hamstring Stretch

Glute Bridge Walkouts*

*Hold the top of a glute bridge and alternate walking feet 8 steps out and 8 steps in (4 steps each leg). The further athletes walk the feet out, the more challenging it will be on the hamstrings.

Barbell Warmup(coaches choice)

Child’s Pose on Kettlebell: 1 Minute

Kettlebell Squat Hold: 1 Minute

Thruster (establish a heavy 10 reps for the day)

no bending of the knees at the top of the rep, press through, no jerks.

try to take no more than 2-3 attempts at a 10 rep. warming up with 4-6 reps will keep fatigue at bay.

Metcon (Time)

21-18-15-12-9:

Kettlebell Swing 53/35

Thrusters 75/55