Author: honeybadgergym

08/24/2019

By

Honey Badger Gym – CrossFit

MINDSET

“The single biggest problem in communication is the illusion that it has already taken place”. – George Bernard Shaw

Have you ever believed that someone fully understood what you said, but it turned out they were far off base? Sometimes it turns out to be funny, but sometimes… it’s not. And emotions flare.

Let’s say we used all the right words, said in all of the right tonalities. Or, so we think at the time. Because where perception is reality, misunderstandings will take place. It’s a human condition. When the mother asks her son, “is your room clean”, we can imagine two very different interpretations.

Is the child wrong? Is the mother wrong? We can agree, neither. Both are perceptions. So how can we get better at this? It’s less about trying to master it, and more, about being understanding of it. Where both mother and son believed to be in the right, there’s no one to blame. Keep cool, recognize the situation for what it truly is, and simply communicate further.

Warm-up (No Measure)

400 Meter Run

1 Minute

Easy Bike

Active Divebombers + Front Rack Stretch

(30 Seconds Each)

Moderate Bike

Push-up to Down Dog + Wrist Stretch

(30 Seconds Each)

Fast Bike

Inchworm to Push-up + Child’s Pose

(30 Seconds Each)

Clean and Jerk Barbell Warmup

5 Good Mornings

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Hang Power Cleans

5 Push Press

5 Push Jerks

Metcon (Time)

Teams of 3

3 Rounds (30 Minute Cap):

400 Meter Team Run

70/50 Calorie Bike*

Directly Into…

21 Clean and Jerks 115/83

21 Clean and Jerks 135/93

21 Clean and Jerks 155/103

21 Clean and Jerks 185/123

21 Clean and Jerks 205/133

2 Guys, 1 Girl: 60 Calories

2 Girls, 1 Guy: 55 Calories

08/23/2019

By

Honey Badger Gym – CrossFit

MINDSET

“When doing your risk analysis, how to you measure the risk of doing nothing?”

There will always be a reason to wait. Always a reason to push to tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfect.

The greatest risk in life is the one we never took. It hurts to admit it, but every single one of us has experienced this… we froze, purely because we were afraid of failing. That we would be embarrassed, disappointed, let down… to ourselves or others.

But as we think through those things – what is the bigger risk in 10 years from now?

The realization of those fears?

Or the realization that we never tried?

Let’s jump, and build our wings on the way down.

Warm-up (No Measure)

30 Seconds

PVC Pass Throughs

Active Spidermans

PVC Lat Stretch

Mountain Climbers

PVC Pass Throughs (More Narrow)

1 Burpee + 3 Air Squats

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)

For Time:

10 Rounds of:

5 pullups(C2B pullups RX+)

10 pushups

15 air squats

then,

50/35 Calorie Row

30 Power Snatches 115/83

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (Time)

Teams of 2

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

*run, then rest while your partner runs their set

*if working solo, rest as long as the run takes you

08/21/2019

By

Honey Badger Gym – CrossFit

MINDSET

“The carpenter doesn’t show up to the job with a single hammer, and a single nail.”

To be successful, we need to think of ourselves as a toolbox. A vast array of skills and capacities that can adapt to take on any problem, from any angle.

The carpenter hones his craft through focused work with specific tools, but he musn’t lose sight of its role in the bigger picture. Adaptability is everything to him, as no two “jobs” are the same.

Like the carpenter, we expect the challenges, uncertainty, adversity and negativity… but we have an even greater expectation, that we will overcome them.

Warm-up (No Measure)

30 Seconds Each:

Medicine Ball Deadlifts

Push-up to Down Dog

Glute Bridges

Medicine Ball Strict Press

Push-up to Down Down

Single Leg Glute Bridges (30 Seconds Each)

Medicine Ball Squats

Push-up to Down Dog

Front Plank Hold

Barbell Warmup(coaches choice)

Frank the Tank (AMRAP – Reps)

5 min AMRAP:

Buy-In: 50 Wallballs 20/14

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

5 min AMRAP:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

5 min AMRAP:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

08/20/2019

By

Honey Badger Gym – CrossFit

MINDSET

“One of the most difficult things to give away is kindness. It usually comes back to you.” – Anonymous

Science has shown us that giving, or kindness, elicits that one of the most powerful emotions we can feel. But what is even more interesting, is that it’s literally contagious.

Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Or when another randomly buys the next person in line behind them their coffee as they stand in line. Think back to those moments… how did you feel, witnessing that? Did it make you feel, more generous?

If kindness is contagious, we just need to start the chain.

Warm-up (No Measure)

30 Seconds Each:

Easy Bike

Down Dog

Moderate Bike

Up Dog

Faster Bike

Active Divebombers

Hollow Hold

Arch Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Child’s Pose on Kettlebell: 1 Minute

Front Rack Stretch: 1 Minute

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

30 Kettlebell Swings 53/35

30 Push Presses 95/63

21/15 Calorie Assault Bike

30 Toes to Bar