Category: WOD

09/06/2019

By

Honey Badger Gym – CrossFit

MINDSET

“It’s not the stress that kills us. It’s the reaction to it” – Hans Selye

Frame of reference is everything.

The most successful in life are able to frame their thoughts to serve them. If there is a single trait we must master to get to where we want to go, it’s that. Our perspective.

To see an obstacle, as simply part of the way.

To see that pain, is an instructor.

To see that failure, is merely a lesson.

badger built warm-up (No Measure)

3-5 min bike or row

25 jumping jacks

25 swinging jacks

10×3 count squat/hammy strectch

bear crawl down/back

15 jumping jacks

15 swinging jacks

bear crawl down/back

alternating groin stretch down

runners stretch back

inch worm with push up down

shoulder stretch 30 sec each side

Metcon (AMRAP – Reps)

Teams of 3

3 Rounds:

4 Minute Bike Calories

3 Minute Wallballs (20/14)

2 Minute Burpees

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

Parking Lot Lap

9/7 Calorie Ski or 15 med ball ground to OH 30/20

3 Rope Climbs or 9 alternating mix grip strict pull-ups

09/04/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Nothing is ever attempted if all possible objections must first be overcome.” – Samuel Johnson

There will be thousands of things that could go wrong.

Unknowns, naysayers, and thoughts that everything will come crashing down on the first step.

And all of that, is real. Every part.

But the difference lies in in whether or not we believe something will stop us. Even if it might go wrong. We can paralyze ourselves with waiting for perfect, and never begin.

We want to realize that we can take the possibility of failure into reality… before the first step. We’re never going to have all the answers, and we’re never going to be fully ready. But we’re going anyways.

Warm-up (No Measure)

8 Minutes for Quality (Alternating With a Buddy):

Station 1:

Row

Increasing Pace Each Round

Station 2:

30 Seconds Wall Sit (Just Below Parallel)

30 Seconds Front Plank

Change stations when buddy is done with the bridge & plank station

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Fish Out of Water (Time)

For Time(20 min Cap):

2k Row

Directly Into…

10 Rounds of “Heavy Chief”

“Heavy Chief”

3 Power Cleans 155/103

6 Push-ups

9 Air Squats

09/03/2019

By

Honey Badger Gym – CrossFit

MINDSET

“A hero is one that knows how to hang on for one, minute, longer.” – Norweigan Proverb

Often the difference between those who make it, and those who don’t.

If we want to see it through, we have got to be able to hang on. To push further than before. Success is like a wrestling match, with bouts of incredibly high intensity, and full of twists and turns. But in that… it’s a test of endurance.

The math is there. If we stop… we won’t make it. That part is guaranteed, as life is not a lottery. It’s instead what we make of it.

Warm-up (No Measure)

1 Minute

Easy Bike

Active Spidermans + Hamstring Stretch

Walking Lunges Around Bikes (No Weight)

Moderate Bike

Active Samson + Air Squat

Single Arm Dumbbell Farmers Carry Around Bikes (30 Seconds Each Arm)

Faster Bike

Active Divebombers

Single Arm Dummbbell Overhead Carry Around Bikes (30 Seconds Each Arm)

MOBILITY:

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 1 Minute

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

20 Alt. DB Snatches 50/35

15/12 Calorie Bike

20 Single DB Box Step-Ups 24/20″

20 Pull-ups

RX+ 9 Bar Muscle-ups instead of pullups

09/02/2019

By

Honey Badger Gym – CrossFit

MINDSET

“How wonderful it is that nobody needs to wait a single minute before starting to improve the world.” – Anne Frank

Written by one of the most courageous of girls, who experienced first hand what monstrocity is. A victim to the Holocaust, she had every reason in the world to turn to hate. To turn to blame. To turn away from everything that is humanity. Yet she turned towards, despite.

Be the change we want to see in this world.

Warm-up (No Measure)

200 Meter Easy Run

40 Seconds Each:

Barbell Good Mornings

Active Spidermans

Barbell Elbow Rotations

Front Plank

Barbell Strict Press & Reach

Shoulder Taps

Barbell Front Squats

Mountain Climbers

MOBILITY:

Barbell Ankle Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Metcon (Time)

For Time:

800 Meter Run

50 Barbell Thrusters 45/33

800 Meter Run

50 Burpees

800 Meter Run

50 Barbell Thrusters 45/33