Author: honeybadgergym

08/09/2019

By

Honey Badger Gym – CrossFit

MINDSET

“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”

It’s been said before that external events don’t define us. We 100% believe in that. Going a bit further, we also believe that external events cannot create us.

Winning the CrossFit Games is something incredible. A monumental achievement. We won’t discredit that. But… does it change who are?

It can’t. It’s external. We aren’t a different human being the morning after. What can change us however, is the character we become. The beliefs we choose to hold. The standards we live up to.

A change on the inside reflects on the outside.

Never the other way around.

Warm-up (No Measure)

30 Seconds Each:

Easy Bike

Active Spidermans

Front Rack Stretch

Moderate Bike

Inchworms to Push-ups

Chest Stretch

Faster Bike

Slow Air Squats

Wrist Stretch

Metcon (AMRAP – Reps)

5 min AMRAP:

Buy-In: 35/25 Cal Bike

Max Rounds of “The Chief” 135/93

Rest 5 Minutes

5 min AMRAP:

Buy-In: 25/18 Cal Bike

Max Rounds of “The Chief” 155/103

Rest 5 Minutes

5 min AMRAP:

Buy-In: 15/10 Cal Bike

Max Rounds of “The Chief” 175/123

1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats

08/07/2019

By

Honey Badger Gym – CrossFit

MINDSET

“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

We don’t get what we want.

We get what we expect.

The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with.

But the opposite can also be true.

Our expectations become our realities.

It’s not good enough to want it. We have to believe it.

Warm-up (No Measure)

45 Seconds

Medicine Ball Deadlifts

Alternating Bird Dogs

30 Seconds

Medicine Ball Ground to Overhead

Glute Bridges

15 Seconds

Medicine Ball Ground to OH

Air Squats

*Performed with Workout Weight Medicine Ball

Deadlift (Heavy 6, Heavy 4, Heavy 2)

once we establish the 6, we’ll increase to establish the 4, then the 2. NO warmup sets in between.

Optimus Prime (AMRAP – Reps)

7 min AMRAP:

Wallballs 20/14

On the Minute – 5 Deadlifts 225/155

08/06/2019

By

Honey Badger Gym – CrossFit

MINDSET

“If we did all the things we are capable of, we would literally, astound ourselves.” –Thomas Edison

Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.

We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.

Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.

This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.

Warm-up (No Measure)

High Knee Karaoke

Over the Hurdles

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

50 Meters Fast Feet

Run 50 Meters (Easy)

Run 50 Meters (Moderate)

Run 50 Meters (Faster)

Single Arm Dumbell Press (Establish a heavy 10 reps on each arm)

This is a strict press. The dumbbell head must touch your shoulder after each rep. Keep it close and controlled.

Metcon (Time)

4 Rounds:

400 Meter Run

20 DB Hang Clean&Jerks 50/35*

15 Pull-ups

*switch arms every 5 reps

RX+ performs chest to bar pull-ups

08/05/2019

By

Honey Badger Gym – CrossFit

MINDSET

“An object at rest tends to stay at rest. An object in motion tends to stay in motion.” –Newton

Picture a giant flywheel. It’s at rest, and we are going to manually start it.

To get it to just budge and inch, it’s freaking hard. We need to grit, grind, and drive with everything we have just to get the slightest movement. But as soon as we do, that second inch… it’s a little bit easier. And the third inch, a little more.

By the time the flywheel does a single pass, it’s significantly easier. We’re no longer in a max effort prowler push… and it’s almost spinning itself. Two turns, three turns, 100 turns later, it’s spinning with no intentions on stopping. Faster than ever.

We’ve all felt this before. What was a incredible struggle at first, became so natural and easy to continue. We just needed to start.

There will be a voice in our head, that says – there’s time to do this tomorrow. Things are just too tight right now. The time “will be right” eventually. For “an object in motion, tends to stay in motion”.

Warm-up (No Measure)

40 Seconds:

PVC Pass Throughs

Active Spidermans

PVC Power Snatches

Active Divebombers

PVC Power Snatch + Overhead Squat

Push-up to Down Dog

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Snatch (build on the complex E2MOM for 12 min )

POWER snatch

Overhead squat

Squat snatch

Metcon (Time)

For Time:

21 Lateral Barbell Burpees

21 Power Snatches

15 Lateral Barbell Burpees

15 Overhead Squats

9 Lateral Barbell Burpees

9 Squat Snatches

barbell weight: 115/83