Category: WOD

09/18/2019

By

Honey Badger Gym – CrossFit

MINDSET

“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.” – Charles Darwin

There’s a reason why we are still here on Earth. We adapted.

Yet the very thing that pushed us to where we are today, we find ourselves avoiding. We avoid, as human beings, challenge. We would much rarther be comfortable, cozy, and safe. Now we aren’t going to let loose predators to chase us around, but if we truly want to find that next best version of ourselves… we know we need to get uncomfortable.

When we find ourselves struggling today, take a step back. Realize for just a moment, in the uncomfortable mess that we are in, that this is us… getting better. If we can re-wire ourselves to embrace those sweaty, painful, often embarrassing moments… we can go wherever we want to go.

Warm-up (No Measure)

30 Seconds Push-up to Down Dog

30 Seconds Front Plank

1 Minute Chest Stretch on Wall

30 Seconds Air Squats

30 Seconds Glute Bridges

1 Minute Front Rack Stretch

30 Seconds Inchworm to Push-up

30 Seconds Alternating Bird Dogs

1 Minute Barbell Straddle Stretch

Barbell Warmup(coaches choice)

Metcon (AMRAP – Reps)

Teams of 3

7 min AMRAP:

50 Bench Press (135/95)

50 Bench Press (155/105)

Max Bench Press (185/125)

Rest 3 Minutes

7 min AMRAP(from floor):

50 Front Squats (135/95)

50 Front Squats (155/105)

Max Front Squats (185/135)

Rest 3 Minutes

7 min AMRAP:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

Max Deadlifts (275/185)

09/17/2019

By

Honey Badger Gym – CrossFit

MINDSET

“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Pain gets a bad rap.

Not in our world.

If we can frame pain for what it is, action for the betterment of ourselves, we redefine what this feeling means to us. As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain.

We recognize to do anything great, it’s going to be uncomfortable. Our body is going to resist it – change is hard. Change all too often has plenty of pain involved.

What pain is not however, is suffering. Pain is a feeling, where suffering is a state of mind. Those that can endure pain and value it for the heights it pushes us towards, will reap the benefits. If we fall into the trap however of emotionally despising it, we’ll naturally avoid it. And it’s the daily reaction to this pain that compounds to dramatically different results over time.

Pain is mandatory, suffering is optional.

Warm-up (No Measure)

1 Minute

Easy Bike

Easy Single Unders

Easy Row

45 Seconds

Moderate Bike

Quick Single Unders

Moderate Row

30 Seconds

Faster Bike

High Single Unders

Faster Row

MOBILITY:

Pigeon Pose: 1 Minute Each Side

Calf Stretch on Post: 30 Seconds Each Side

Fuller Circle (Time)

50/35 Calorie Bike

125 Double Unders

2k Row

125 Double Unders

50/35 Calorie Bike
250 Single Unders or 3 min time cap on Double Unders

09/16/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Everything thinks of changing the world, but no one thinks of changing themselves.” – Leo Tolstoy

One of the most challenging things we can face is ourselves. To truly turn inward. It’s uncomfortable, awkward, and we fight against it. It takes incredible guts.

It’s just far easier to blame the external world for who, or where we are. It’s the excuse. The easy way out.

It’s a white-flag surrender to the thought of, “I don’t have control over my life”. But deep down inside, we know, that’s not true. And if we can see it as that big of a threat… we can see how important it is to see the opposite.

If can turn within, this is where something far more powerful can happen. As Mahatma Gandhi quoted, “You must be the change you want to see in the world.”

Warm-up (No Measure)

20sec Stretches/20sec Jog

Knee to Chest

Straight Leg Kicks

Active Samson

Active Spidermans

Slow Air Squats

Box Step-ups (Facing Box)

Lateral Box Step-ups (Right)

Lateral Box Step-ups (Left)

Side Shuffle (Right)

Side Shuffle (Left)

Bear Crawl

High Knees

Butt Kickers

Skip For Height

Skip For Distance

Parking Lot Lap

Barbell Warmup(coaches choice)

MOBILITY:

Couch Stretch: 2 Minutes Each Side

Child’s Pose on Box: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Metcon (Time)

3 Rounds:

400 Meter Run

12 Burpee Box Jumps (24/20)

15 Thrusters (95/63)

09/14/2019

By

Honey Badger Gym – CrossFit

MINDSET

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

Pretty good is decent.

Pretty good is average.

Pretty good checks the box.

Pretty good… is the enemy of excellent.

How we do anything is how we do everything. And there is nothing in life worth doing half-assed. Although we recognize the truth behind that statement, every single one of us can improve on this. To refine this habit – to truly blast through “good enough”.

What actions this week have been “pretty good”? When these opportunities come around next week, what will we do differently?

Warm-up (No Measure)

In Teams of 2:

8 Minutes For Quality:

30 Medicine Ball Ground to OH

30 Medicine Ball Squat Passes

30 Medicine Ball Chest Passes

30 Medicine Ball Lateral Passes (30 Right / 30 Left)

Complete the warmup with your workout weight medicine ball. The 30 reps are to be completed as a team – so 15 each person. After you finish each movement, complete a 100 meter medicine ball run before starting the next. This isn’t supposed to be fast, rather move for the 8 minutes at a steady pace.

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

MOBILITY: 1 minute each

Child’s Pose on Medicine Ball:

Pigeon Pose(each side)

Medicine Ball Squat Hold

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs 20/14

1 Minute Hang Power Snatch 75/53

1 Minute Bike Calories

1 Minute Rest