Sunday Suggestion
Honey Badger Gym – CrossFit
Metcon (Time)
For Time:
1k Row
30 Power Snatches (115/83)
1k Row
11/23/2019
Honey Badger Gym – CrossFit
MINDSET
“Success is the ability to go from one failure to another with no loss of enthusiasm.” – Winston Churchill
The definition of enthusiasm is “great excitement for or interest in a subject or cause.” Enthusiasm is about purpose and passion – not results.
Define what your enthusiasm is. Why you do what you do.
And when the hardship comes, whether it’s today, tomorrow, or next week, remind ourselves of that why. Circumstances do not dictate effort… only we do.
Warm-up (No Measure)
2 Rounds:
Buddy 1
3 min AMRAP:
Easy-Moderate Bike Row or Run
Buddy 2
3 min AMRAP:
5 Scap Pull-ups + 5 Kip Swings
10 Air Squats
20 Mountain Climbers
Switch Stations at 3 Minutes
“Barbell Stretches”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Metcon (Time)
3 Rounds(30min cap):
800 Meter Run
21/15 Cal Assault Bike
3 Rounds of “Bergeron Beep Test”
“Bergeron Beep Test”:
7 Thrusters (75/53)
7 Pull-ups
7 Burpees
RX must finish under the cap
11/22/2019
Honey Badger Gym – CrossFit
MINDSET
“Integrity is not a noun. It’s a verb.”
Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.
Real integrity, is action. Not a “thing”, but a living and breathing lens we live our lives through that we refine every single day.
Warm-up (No Measure)
30 Seconds
Easy Row
Medicine Ball Deadlifts
Box Step-ups
Moderate Row
Squat to Medicine Ball
Lateral Box Step-Overs
Faster Row
Medicine Ball Slams
Box Jump with Step Down
*All Performed To Lowest Box Setting
Single Dumbbell Warmup
Each Side With Lighter Weight:
5 Romanian Deadlifts
5 Russian Dumbbell Swings
5 Waiter Squats
5 Strict Press & Reach
5 Front Rack Reverse Lunges
MOBILITY:
Dumbbell Ankle Stretch: 30 Seconds
Dumbbell Squat Hold: 1 Minute
Child’s Pose on Box: 1 Minute
Metcon (AMRAP – Reps)
3 Rounds x 1 min each:
Wallballs (20/14)
Alternating DB Snatches (50/35)
Box Jumps (24/20)
DB Hang Clean & Jerks (50/35)
Calorie Row
1 Minute Rest
11/20/2019
Honey Badger Gym – CrossFit
MINDSET
“I don’t like that man. I should get to know him better.” – Abraham Lincoln
Perspective is everything.
In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing “the right thing”. The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives.
A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.
And we talk. And we strike some common ground. And we understand. We may not be close friends, but the brief amount of time we spent with them afforded us the chance to better understand their perspective.
Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.
Warm-up (No Measure)
30 Seconds
Single Unders
PVC Pass Throughs
PVC Straight Leg Swings (15 Seconds Each Side)
Quick Single Unders
PVC Lat Stretch
PVC Overhead Squats
Higher Single Unders
Narrower PVC Pass Throughs
Narrower PVC Overhead Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Overhead Squat (10ish min to establish a 3 count paused rep )
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP:
15 Overhead Squats 95/63
30 Double Unders
15 Deadlifts 95/63
30 Double Unders
11/19/2019
Honey Badger Gym – CrossFit
MINDSET
“There is but one degree of commitment; total.” – Arnie Sherr
When we are “interested” in something, we’ll do what’s convenient. But when we are “”committed”” to something… we’ll do whatever it takes.
When we are only interested in a goal, one that doesn’t deeply drive us, we’ll feel the first obstacle that comes our way… and stop. We can find compromises, and comfort-based decisions, given how the uncomfortableness of the inevitable struggle is stronger than our will to win.
Yet, what the quote urges us to do, is to fully commit. Before we embark on the journey, to fully sit and realize the work that is to come. The challenges we’ll face. And to visualize, overcoming all of them. To build this will to be so strong, that no amount of obstacles could ever stop it.
Struggle is guaranteed. The difference will be our level of commitment amidst. No matter where we go in life, let’s go with our full heart.
Warm-up (No Measure)
400 Meter Easy Run
30 Seconds
Easy Bike
Easy Row
Active Spidermans
Moderate Bike
Moderate Row
Mountain Climbers
Faster Bike
Faster Row
Burpees
Metcon (Time)
3 Rounds(40 min cap):
40/30 Calorie Assault Bike
800 Meter Row
400 Meter Run
20 Burpees
To keep the flow of the workout preserved, we’ll allot a certain amount of time for each movement to keep you under the time cap. Must finish under the cap for RX today.
Bike: 4 min
Row: 3 min
Run: pitter patter
Burpees: 2min
Keep pushing, but once your time domains are up, move onto the next movement. Enjoy!