Author: honeybadgergym

07/15/2019

By

Honey Badger Gym – CrossFit

MINDSET

“You must expect great things of yourself before you can do them.” – Michael Jordan

There is an invisible, impenetrable ceiling that we can place on ourselves.

It’s our own expectations.

The level of effort we will put in today will be relative to what we believe we can accomplish. If we don’t believe we can lose the weight, we won’t put in the work to lose the weight. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We can’t summon the effort for something we don’t believe is possible.

Yet, starting with the right mindset is only the first part of the puzzle, and often the easiest part. It’s maintaining the belief, during the guaranteed adversity. This is where most fall – we succumb to the failures and missteps… and we change our expectations. We change our goals, to something more “attainable”. We settle.

That’s when we can remind ourselves that this quote came from a man who was cut from his High School basketball team. He had every reason to change his expectations. Every reason to aim lower, or in a different direction. And that would have been that. Yet – we know the rest of story.

What will be ours?

Warm-up (No Measure)

30 Seconds Each:

Single Unders

Push-up to Down Dog

Slow Air Squats

Single Unders

Shoulder Taps

Arms Overhead Air Squats

Single Unders

Active Dive-bombers

Jumping Air Squats

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Barbell Ankle Stretch: 1 Minute

Barbell Front Squat Hold: 1 Minute

Thruster (12 min to establish a heavy 3 from the floor)

Metcon (AMRAP – Rounds and Reps)

RX+ 14 min AMRAP:

15 Thrusters (95/65)

30 Double Under

15 Chest to Bar Pull-ups

30 Double Unders

RX: 65/45, pull-ups

07/13/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Run Warmup

400 Meter Run

60 Seconds

Spiderman Push-Backs

Chest Stretch

40 Seconds

Push-up to Down Dog

Front Rack Stretch

20 Seconds

Mountain Climbers

Wrist Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mind Eraser (AMRAP – Rounds and Reps)

20 min AMRAP:

7 Power Cleans 135/93

7 Burpees

200 Meter Run
completed with fred & red 200 last time

07/12/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Let character be your loudest statement.”

The football player wears shoulder pads and a helmet.

The chef puts on an apron.

The accountant brings a suitcase.

These are all identifiables that may come to mind when thinking of those individuals.

What are yours?

Be hard on yourself here. How would others define you?

Let character be what defines you.

Warm-up (No Measure)

Fish Game / Mobility

**Partner 1: **Fish Game (4 Minutes)

**Partner 2: **Mobility (4 Minutes)

4 Minutes of Mobility:

1 Minute Kettlebell Ankle Stretch (Each Side)

1 Minute Kettlebell Squat Hold

1 Minute Child’s Pose on Kettlebell

Penalty Based on Fish Game Scores

0-200: 10 Burpees + 10 Air Squats

201-400: **8 Burpees + 8 Air Squats **401-600: 6 Burpees + 6 Air Squats

601-800: 4 Burpees + 4 Air Squats 801-1000: 2 Burpees + 2 Air Squats

1001+: No Penalty

Metcon (AMRAP – Reps)

Teams of 2, AMRAP 25:

3-6-9-12-15….

Calorie Row

Kettlebell Swings (53/35)

Wallballs (20/14)

Partners Switch After Full Rounds

07/10/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson

There is a difference between one who is “there”, and one who is “being there”.

Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.

We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.

The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.

The less obvious is our daily encounters outside the gym. Where we may be going through the motions.Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?

It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.

Ready to Move (No Measure)

Parking Lot Lap

Quad Pulls down and back

Knee Tucks down and back

Alt. Crosskicks down and back

10 Knuckle Drags

Alt. Groin Stretch down

Cradle Stretch down and back

Samson Stretch down and back

Spiderman Crawl down and back

Inch Worms down(no push-up)

Toe Walk down and back

Heel Walk down and back

Lateral Slides down and back

High Knees down and back

Butt Kicks down and back

Metcon (Time)

Buy-In:

35/25 Calorie Bike

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Cash-Out:

35/25 Calorie Bike

RX+

50/35 cal bikes

100/80/60/40/20 dubs