Author: honeybadgergym

07/20/2019

By

Honey Badger Gym – CrossFit

MINDSET

“When you have one foot in the past, and one in the future, you piss on the present.” – Dan Harris

It’s fun to think about the future, and it’s easy to dwell on the past.

What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.

Nothing is insignificant. From the most subtle acts at home between family members, to the minor conversation at work. We never know when it’s our last moment.

It’s less of a morbid thought, and more of a recognition of how fast our lives can be. When everything becomes significant, nothing is more important than right now.

Warm-up (No Measure)

200 Meter Easy Run

30 Seconds:

Straight Leg Inchworm to Push-up

Air Squats

Push-up to Down Dog

Air Squats

Front Plank to Push-up Planks

Air Squats

Barbell Warmup:

5 Romanian Deadlift

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each)

5 Front Squats

5 Strict Press and Reach

5 Push Press

Metcon (Time)

Teams of 3:

4 Rounds For Time(30 Min Cap):

800 Meter Burden Run (50/35)

60-50-40-30:

Deadlifts

Front Squats

Push Jerks

Barbell Weights:

Males: 115-135 -155-175

Females: 83-93-103-113

07/19/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

Warm-up (No Measure)

Minute:

PVC Pass Throughs

5 Air Squats + 10 Mountain Climbers

45 Seconds:

PVC Pass Throughs

Active Spidermans

30 Seconds:

PVC Pass Throughs

Frog Hops

Barbell Warmup(coaches choice)

Power Snatch (12ish min to establish a heavy 5 reps)

Touch and go. Exaggerate your movements, especially at lighter weights so we’re not surprised at the heavier ones.

Scarface (Time)

RX 6 Rounds:

8 Power Snatches 115/83

8 Bar-Facing Burpees

RX+ 2 Rounds:

8 Power Snatches 175/123

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches 155/103

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches 135/93

8 Bar Facing Burpees

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Reps)

AMRAP 6:

2 Rope Climbs

6 Hang Power Cleans 165/113

12/9 Calorie Assault Bike

Rest 6 Minutes

AMRAP 6:

2 Rope Climbs

6 Hang Power Cleans 135/93

12/9 Calorie Assault Bike

07/17/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

Warm-up (No Measure)

30 Seconds Each:

Active Samson

Medicine Ball Foot Taps

Slow Air Squats

Medicine Ball Deadlifts

Active Spidermans

Medicine Ball Squats

Medicine Ball Relay

Teams of 3:

3 Rounds For Time:

Bear Crawl Down with Ball

10 MB Ground to OH

Lunge Back with Ball

*Each Partner Goes 3 Times

MOBILITY:

Front Rack Stretch on Box: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Metcon (Time)

For Time:

200 Meter Run

27 Wallballs (20/14)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14)

9 Box Jumps (24/20)

200 Meter Run

07/16/2019

By

Honey Badger Gym – CrossFit

MINDSET

“The only thing that is different about me, is that I’m not afraid to die on a treadmill.” – Will Smith

It’s not about the treadmill.

It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.

Probably.

But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.

Full heart, full commitment, full effort. In wherever we go.

Warm-up (No Measure)

Rowing Speed Golf:

8 Holes (4 Each Partner)

Hole 1: 178 Meters

Hole 2: 212 Meters

Hole 3: 193 Meters

Hole 4: 182 Meters

Hole 5: 239 Meters

Hole 6: 207 Meters

Hole 7: 246 Meters

Hole 8: 222 Meters

12 Minute Cap

Partner Not Rowing:

Ankle Stretch

*This is rowling with a golfing twist to it. Parter one will take on the first hole, looking to land exactly on 178 meters. If they are 5 meters short or 5 meters long, they will complete 5 air squats before their partner can start. Partner 2 will then reset the monitor and try to land exactly on 212 meters. Teams are trying to be fast, but accurate. The team who is done first will be crowned the winner. Partner not rowing can complete an ankle stretch that will help with mobility for rowing.

2k Row (Time)

Max Effort 2k Row

Metcon (No Measure)

Post 2k Pool Season Recovery

5 rounds

20-30 sit-ups

:45-1:30 elbow plank