Saturday Suggestion
Honey Badger Gym – Crossfit
Metcon (Time)
3 Rounds:
40 Single Dumbbell Step-Back Lunges (50/35)
30 Single Dumbbell Alternating Power Snatches (50/35)
20 Burpees
On the Minute: 20 Double Unders
05/22/2020
Honey Badger Gym – Crossfit
MINDSET
“Belief is irresistible.” – Phil Knight
Inspiration can move us for a couple moments. Motivation, might have hours. A day at most. They both run out. Belief however, will never. Belief is unending.
When we believe to the core of our being in something, failure is not an option. It’s just not a possibility in our world. We can get kicked down, beat up, thrown into the mud over and over… but it won’t matter. Because we’ll get back up, every time smarter. Belief knows nothing but to try once more.
Yet one of the greatest tragedies in life is that we don’t believe.
We don’t believe we have control over our lives.
We don’t believe we have the capabilities, or if we ever will.
We don’t believe we’re the right person.
Yet one thing we can believe – that it is us, and only us, that can create the life we want. And if we can take that to heart, then there is nothing else to do, but to try once more.
Warm-up (No Measure)
7 Minutes For Quality
Performed with Empty Barbell
10 Shuttle Runs
10 Barbell Bent Over Rows
10 Barbell Strict Press
10 Barbell Romanian Deadlifts
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
200 Meter Run
5 Strict Pull-ups
10 Push Presses
15 Deadlifts
*lets keep the barbell weight light today. Push press and deadlift weight will be the same. Let’s not exceed 95lbs for mean and 63lbs for ladies.
Thursday @Home Suggestion
Honey Badger Gym – Crossfit
Metcon (AMRAP – Reps)
5 Rounds:
1 Minute Plate Hops
1 Minute Weighted Sit-ups
1 Minute Russian Swings
1 Minute Rest
No plate? Use a curb or small step for plate hops
Use a Dumbbell, kettlebell, weighted bag odd object or whatever works for Russian swings(eye level) and sit-ups.
05/20/2020
Honey Badger Gym – Crossfit
MINDSET
“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius
A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.
As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.
As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.
The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.
At times, we can take many such relationships with our family and friends for granted. A humbling reminder to value what we have.
Never whine, never complain, never make excuses.
Warm-up (No Measure)
3 Rounds
30 Seconds Cossack Squats
30 Seconds Push-up to Down Dog
30 Seconds Glute Bridges
Directly Into…
3 Rounds
30 Seconds Air Squats
30 Seconds Mountain Climbers
30 Seconds Glute Bridge Walkouts
Metcon (AMRAP – Reps)
5 X 3 min AMRAPS:
3 Power Snatches
6 Chest to Ground Push-ups
9 Air Squats (no hands)
Rest 1 Minute Between Rounds
RX+ Double DB Power Snatches 50s/35s, both DB heads touch the floor
Use weights and variations that allow you to complete at least 3 rounds within each AMRAP (1 Round Every Minute)
05/19/2020
Honey Badger Gym – Crossfit
MINDSET
“Action is the fundamental key to all success.” – Picasso
There is no substitute for action. This is not breaking news.
Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.
A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.
Knowing is not half the battle.
It’s not even a quarter.
It’s the first 10%, if that.
Action is 90%.
Warm-up (No Measure)
:20 sec each movement
:10 sec transition to the next movement
Over the Hurdle
Knee Tuck
Cradle Stretch
Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Alternating Groin Stretch
Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
Metcon (Time)
For time(30 min cap):
1 Round:
160 Double Unders
800 Meter Run
40 Burpees
2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees
3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees
DOUBLE UNDER MODS
• Reduce Reps
• Single Unders (320-160-80)
• Time Cap Each Set:
* 160 Double Unders: 3:00
* 80 Double Unders: 1:30
* 40 Double Unders: :45