Author: honeybadgergym

08/19/2019

By

Honey Badger Gym – CrossFit

MINDSET

“The fact of the matter, is that it’s just my opinion.” Benjamin Franklin

Have you ever caught yourself saying, “Well the fact of the matter is…”?

Sometimes we can be so sure of something, that we forget that it’s actually not a fact. That it is truthfully just our opinion.

One of the most important character traits we can practice is the separation of our ego. We can hold such strong beliefs, that we can blind ourselves to other perspectives. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to the basics of humility. Always an open mind. Always a student.

Warm-up (No Measure)

30 Seconds

Easy Row

Side Lunges

Moderate Row

Cossack Squats

Faster Row

Slow Air Squats

20 Seconds Each

Easy Single Unders

Quick Single Unders

Higher Single Unders

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Barbell Ankle Stretch: 1 Minute

Barbell Squat Hold: 1 Minute

Back Squat (build to a heavy 5 reps E4MOM for 12 min)

Lets not start this with an “easy” set. 70ish percent would be a decent start. We’ve got 3 total sets with plenty of rest time, so don’t be afraid to push a little bit today by building or staying at a challenging weight for all 3 sets.

Metcon (Time)

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row
jump rope subs: 150 singles or 2 min of dub practice

08/17/2019

By

Honey Badger Gym – CrossFit

MINDSET

“No mud, no lotus”

The mud produces a beautiful blossom, known as the lotus.

Some of the most beautiful things in life come from the most adverse conditions.

It’s easy to chalk up an achievement to luck, or something someone was born with.

What’s harder to admit is that said individual put in an incredible amount of effort, perseverance, dedication, and resilience over repeated failure, time and time again, to get to where they are.

We seek the mud. We know what it brings.

Warm-up (No Measure)

3 Rounds:

100 Meter Run

30 Seconds PVC Pass Throughs

30 Seconds PVC Overhead Squats

30 Seconds Inchworm to Push-up

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Metcon (Time)

For Time:

30 Chest to Bar Pull-ups

400 Meter Run

15 Overhead Squats 135/93

800 Meter Run

15 Overhead Squats 135/93

400 Meter Run

30 Chest to Bar Pull-Ups

08/16/2019

By

Honey Badger Gym – CrossFit

MINDSET

“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci

Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight.

Before it was invented… talk about a nightmarish idea. The thought of hurling ourselves into the air, like a bird, with no guarantee of landing. For him to write the above quote, speaks to his greatest accomplishment – his mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible regardless.

It’s good to acknowledge the primary job of our brain – to keep us safe.

It’s going to aim to convince us that we want to avoid risk, danger, and failure.

The saying “it’s you versus you” couldn’t be truer.

It’s not the competition that will beat us. It will only be ourselves.

Warm-up (No Measure)

30 Seconds

Easy Bike

Active Samson

Banded Good Mornings

Moderate Bike

Down Dog

Banded Good Mornings

Faster Bike

Active Spidermans

Banded Good Mornings

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Hangnail (AMRAP – Rounds and Reps)

16 min AMRAP:

30 DB Hang Clean&Jerks 50/35*

25/18 Calorie Assault Bike

20 Lateral Barbell Burpees

15 Deadlifts 245/165

*switch hands every 5 reps