Thursday Suggestion
Honey Badger Gym – CrossFit
Metcon (AMRAP – Reps)
Tabata:
Kettlebell Swings (53/35)
Assault Bike Calories
Kettlebell Box Step-ups (53/35 to 24/20)
Assault Bike Calories
TABATA
8 Rounds:
20 Second On
10 Second Off
12/18/2019
Honey Badger Gym – CrossFit
MINDSET
“Real fears can be overcome. It’s the imaginary ones that are unconquerable.” – Theodore Vale
Fear can be absolutely paralyzing. It can feel so real, that we would bet our lives on whatever it is, happening.
If there ever was a superpower that we have, it’s the tremendous ability to bring whatever we’re thinking into reality. And if you’re human, you can draw back to a time where we talked ourselves into failure… before we even began. We convinced ourselves it was impossible, but we didn’t even try.
The unconquerable fear, as Theodore Vale puts it, is the imaginary one. It’s human to question, doubt, and fear. But this thousand-year-old survival mechanism, which means well, is leading us down the path of hesitancy. Of inaction.
FEAR – False Evidence Appearing Real. The same mind that builds a paralyzing fear can break one down by shifting what we place our thoughts towards. Instead of dwelling on what could go wrong, dwell on why it will go right.
Warm-up (No Measure)
30 Seconds Each:
Active Samson
Active Spidermans
Inchworm to Push-up
Alternating Bird Dogs
Front Plank
Shoulder Taps
Hollow Hold
Superman Hold
Side Plank (15 Second Each Side)
Barbell Bent Over Rows
Barbell Front Squat Hold (Active Position)
Barbell Overhead Hold
Barbell “Stretches”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY:
Banded Hip Flexor Stretch: 1 Minute Each Side
Banded Hamstring Stretch: 1 Minute Each Side
Banded 3-Way Shoulder: 40 Seconds Each Position
Happy Hour (Time)
RX+ 3 Rounds:
12 Power Cleans 135/93
12 Chest-to-Bar Pull-ups
12 Push Jerks 135/93
12 Toes-to-Bar
RX 3 Rounds:
12 Power Cleans 115/78
12 Pull-ups
12 Push Jerks 115/78
12 Toes-to-Bar
12/17/2019
Honey Badger Gym – CrossFit
MINDSET
“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin
The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.
In Edgar Dale’s “Cone of Learning”, we learn:
10% of what we read.
20% of what we hear.
30% of what we see.
50% of what we hear and see.
70% of what we say and write.
90% of what we actually participate in.
Information without application, is knowledge.
Information with application, is wisdom.
Warm-up (No Measure)
8 Minutes For Quality
200 Meter Row
10 PVC Pass Throughs
10 PVC Overhead Squats
5 PVC Sotts Press
5 PVC Liftoffs
Barbell “Stretches”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press (Behind the Neck)
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
MOBILITY:
Hanging Thoracic Opener: 2 Minutes with partner assisting taking turns
Hang Power Snatch (3 reps E90S x 6 sets)
Metcon (Time)
For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatche (115/83
12/16/2019
Honey Badger Gym – CrossFit
MINDSET
“Our patience will achieve more than our force.” – Edmund Burke
We are emotional beings. And we can only be rational, after we’ve been emotional.
When we see someone who is composed under adversity, it’s not that they aren’t an emotional person. Those feelings are there. What’s different (compared to the explosive nature of a “hot head”) is the closing of a certain gap. That of between an emotional reaction, and the subsequent replacement of rational thought.
Abraham Lincoln exercised this understanding through his “hot letters”. When he became fuming mad at someone, he forced himself to complete a task before taking his wrath directly to the individual. He wrote a letter to the offender, outlining all the wrongs and misdoings that have been committed. He held nothing back. Then, he would fold it up, place the letter in an envelope, place it in his desk drawer, and… never send it.
Think through the last time we lost our temper on someone. Was it worth it? Emotions will cool. And we can proceed in a more reasonable fashion that we won’t regret. We just need to acknowledge that gap, and work ourselves there through patience.
Warm-up (No Measure)
30 Seconds
Single Unders
Active Spidermans
Medicine Ball Deadlifts
Single Unders
Push-up to Down Dog
Air Squats to Medicine Ball
Single Unders
Inchworm to Push-ups
Medicine Ball Ground to OH
Single Unders
Moutain Climbers
Medicine Ball Squats
Barbell “Stretches”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY:
Barbell Straddle Stretch: 30 Seconds Each Direction (Middle – Right -Left)
Barbell Ankle Stretch: 1 Minute
Metcon (Time)
For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs
60 Double Unders, 30 Deadlifts
60 Double Unders, 30 Wallballs
60 Double Unders, 30 Burpees
RX weights:
20/14 Wallball
225/155 Deadlift
RX+ weights:
30/20 Wallball
275185
12/14/2019
Honey Badger Gym – CrossFit
MINDSET
“If you can’t fly, then run. If you can’t run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr
Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.
Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.
What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.
As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters, is that we’re moving forward.
Warm-up (No Measure)
2-3 min bike/row/run
2 Rounds
20 Seconds Front Plank
40 Seconds Inchworm to Push-ups
20 Seconds Hollow Hold
40 Seconds Air Squats
20 Seconds Superman Hold
40 Seconds Active Spidermans + Hamstring Stretch
“Barbell Stretches”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
MOBILITY:
Pigeon Pose with Lat Reach: 90 Seconds Each Side
Metcon (AMRAP – Reps)
5 min AMRAP:
42/30 Cal Bike(600m run)
1 Round of “Cindy”
ME Clean&Jerks (135/93)
Rest 5 Minutes
5 min AMRAP:
28/20 Cal Bike(400m run)
2 Rounds of “Cindy”
Me Clean&Jerks (155/103)
Rest 5 Minutes
5 min AMRAP:
14/10 Cal Bike(200m run)
3 Rounds of “Cindy”
ME Clean&Jerks (185/123)
RX+ chest to bar pull-ups