Author: honeybadgergym

07/26/2019

By

Honey Badger Gym – CrossFit

MINDSET

“No one was ever wise by chance.” – Seneca

Take two individuals, on a hike in the woods.

The first trips over a root, and after the stun, kicks the root in frustration and storms away.

The second trips over the same root, but has a different response. They pick themselves up, dust off, and refresh themselves on the importance to scan the path ahead. And he moves forward now paying closer attention, knowing it could have been far worse.

One took the effort to learn from it, one did not.

Wisdom isn’t by chance, but by choice.

Warm-up (No Measure)

30 Seconds

Right Leg Lateral Box Step-ups

Inchworm to Push-up

Left Leg Lateral Box Step-ups

Inchworm to Push-up

Box Jump + Step Down

Inchworm to Push-up

MOBILITY:

PVC Pass Throughs: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Barbell Warm-up(coaches choice)

Power Snatch (12 min to build on the 3 position complex)

3 Position Complex:

pockets

above knee

floor

Metcon (Time)

5 Rounds:

10 Power Snatches 95/63

10 Box Jump Overs 24/20″

07/24/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Never confuse movement, with action.” – Ernest Hemingway

We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.

We don’t want to just “move” through life, just like how we don’t want to “exercise”. We train. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going.

Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?

Warm-up (No Measure)

45 Seconds:

Running in Place Single Unders

Arm Circles

Spidermans Push-backs Click Here

30 Seconds:

Running in Place Single Unders

Arms Hugs

Push-up to Down Dog

15 Seconds:

Running in Place Single Unders

Arms Up and Down

Push-ups

Barbell Warmup(coaches choice)

Push Press (build to a heavy 3 reps E2MOM for 10 min)

Metcon (Time)

3 Rounds(24 min cap):

800 Meter Run

80 Double Unders

21 Push Presses 115/83
Looking for distances, weights, and variations that allow us to get the work done in less than 24 minutes. Lets choose appropriate modifications/loads and beat the clock today!

RUN:

Choose a run distance you can complete in under 4 minutes

DOUBLE UNDERS:

Choose a rope variation or rep number that you can complete in under 2 minutes

120 singles or 90 seconds of DUB practice

PUSH PRESS:

Choose a push press weight you can complete the 21 reps in less than 2 minutes

This is likely something you can get done in 2-3 sets

07/23/2019

By

Honey Badger Gym – CrossFit

MINDSET

“When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” – Simon Sinek

Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.

Warm-up (No Measure)

30 Seconds

Inchworm to Push-up

Glute Bridges

Up Dog

Push-up Shoulder Taps

Right Leg Glute Bridges

Down Dog

Push-up Plank to Front Plank

Left Leg Glute Bridges

Active Dive-bombers

Barbell Warmup(coaches choice)

MOBILITY:

Front Rack Stretch: 1 Minute

Child’s Pose: 1 Minute

Wrist Stretch: 1 Minute

Power Clean (12 min to Build to a Heavy Complex for the day)

Clean Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

Metcon (Time)

For Time(9 min cap):

50 Power Cleans 155/103

On the Minute: 5 Toes to Bar

07/22/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Reasons > Goals”

Let’s imagine Jane is overweight, and is set on a new goal. To lose 30 pounds this year. Despite being a good, measurable, does it really mean anything to her? Does it get her out of bed in the morning? We can all agree, there’s something missing. As good as a goal is, in order for it to truly do anything for us, there must be a specific, defined, and real reason behind it.

Let’s now imagine Jane wants to lose 30 pounds, but, not for herself. It’s for her two teenage daughters. Jane’s entire family has historically battled with obesity. One might say “it’s hereditary”… and that Jane and her kids are destined to be that way.

Except, Jane has decided to have none of that bullshit. By losing the weight, she’s going to prove to her daughters that they can be whoever they want to be as long as they put in the work. Given her family’s poor track record with health, no relative of hers has lived past 85. Jane plans to lead the way in changing that, and wants to see her daughters, and her daughters’ daughters, grow to be fit and healthy.

Goals don’t get us out of bed in the morning. Reasons do. What’s yours?

Warm-up (No Measure)

30 Seconds Each:

Easy Row

Active Spidermans

PVC Pass Throughs

Moderate Row

Active Samson + Air Squat

PVC Lat Stretch

Faster Row

Push-up to Down Dog

PVC Overhead Squats

Barbell Warmup:

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Metcon (AMRAP – Reps)

3 min AMRAP:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats 75/53

Rest 3 Minutes

3 min AMRAP:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats 95/63

Rest 3 Minutes

3 min AMRAP:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats 115/83

Rest 3 Minutes

3 min AMRAP:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats 135/93