Category: WOD

08/31/2019

By

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.

And things… change. We may not be close friends, but, that animosity we initially felt is no longer there. The brief amount of time we spent talking with them afforded us the chance to better understand their perspective. And why they came across that way.

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)

40 Seconds

Alternating Stations in Teams of 3:

Easy Row

PVC Pass Through

Box Step-ups

Moderate Row

PVC Power Snatch

Lateral Box Step-ups (20s Each Leg)

Faster Row

PVC Overhead Squat

Low Box Jumps (Step Down)

Snatch Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

100/70 Calorie Row

100 Box Jump Overs 24/20″

100 Power Snatches 95/63

60/40 chin-ups

100 Power Snatches 75/53

100 Box Jump Overs 24/20″

100/70 Calorie Row

2 Girls, 1 Guy: 80 Calories

2 Guys, 1 Girl: 90 Calories

08/30/2019

By

Honey Badger Gym – CrossFit

MINDSET

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize this in application to our squat snatches, our double-unders, and every other movement in CrossFit.

What we don’t always talk about, is how this concept applies to our personal lives. We are quick to see that we need more practice reps on the double-under to get better. Can we be just as quick to identify we need more repetitions on being more forgiving? On being more receptive to feedback? On maintaining an open-mind, despite having our own strong opinions?

Much like how we would pick up the jump rope and get to work… let’s do the same. Seek out the reps.

Warm-up (No Measure)

60 Second Wall Sit

200 Meter Run

30 Seconds Air Squats

40 Second Wall Sit

100 Meter Run

30 Seconds Cossack Squats

20 Second Wall Sit

50 Meter Run

30 Seconds Jumping Air Squats

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Front Rack Stretch: 1 Minute

Front Squat Hold: 1 Minute

Clean (E2MOM x 12 min build on the complex)

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Metcon (Time)

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

115/83

*in addition to correct movements and weights, a time domain will be included to be as prescribed today. All work must be finished under 15 min. This is not a time cap, this is a performance goal.

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

Strict Press:

Build to Heavy Set of 5

then,

12 min AMRAP:

10 Strict Presses 95/63

25 Double Unders

10 Strict Pull-ups

25 Double Unders

08/28/2019

By

Honey Badger Gym – CrossFit

MINDSET

“I can accept failure. Everyone fails at one time. But I can’t accept not trying.” – Michael Jordan

Michael Jordan is renown for his incredible work effort.

In this quote he speaks to the dedication to the process.

And no matter what our goals is, whether it be in the gym, at work, or at home, this central theme rings true. Our commitment to putting our all towards something, to give truly the best chance to ourselves, is everything. If we fail – if Michael Jordan doesn’t win the championship – we’ll accept that.

But what we can’t accept, is never trying.

No one on their death bed ever said they regret trying.

Far too often, they have to say the opposite.

Warm-up (No Measure)

30 Seconds Each:

Group Synchro Row @ 24 Strokes Per Minute

Active Spidermans

Group Synchro Row @ 26 Strokes Per Minute

Samson + Air Squat

Group Synchro Row @ 28 Strokes Per Minute

Active Divebombers

Group Synchro Row @ 30 Strokes Per Minute

Slow Air Squats

Dumbbell Warmup:

Each Arm with Light Dumbbell:

5 Deadlifts

5 Russian Swings

5 Hang Power Cleans

5 Front Squats

5 Strict Press

MOBILITY:

Dumbbell Ankle Stretch: 1 Minute Each Side

Medicine Ball Squat Hold: 1 Minute

Metcon (Time)

30-20-10:

Dumbell Power Snatch (50/35)

Wallballs (20/14)

Directly Into…

10-20-30:

Burpees

Calorie Row

08/27/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Patience is not the virtue. Discipline is.”

Discipline is not reserved for the military for martial artists. Whereas patience is our anchor for holding steady through the storm, it is our discipline that pushes us forward.

Discipline to our commitments, regardless of how seemingly large or small.

Discipline to our values, from our best to worst moments.

Discipline to the details, when there’s every excuse in the world to “let it slide”.

Patience is a subset of a deeper practice. That of discipline.

Warm-up (No Measure)

AMRAP 3:

Alternating with a Buddy:

Buddy 1: 30 Second Bike (Increase Pace Each Round)

Buddy 2: 30 Second Hollow Hold

AMRAP 3:

Alternating with a Buddy:

Buddy 1: 30 Second Push-up to Down Dog

Buddy 2: 30 Second Arch Hold

AMRAP 3:

Together with Buddy:

100 Meter Run

10 Synchro Sit-ups

MOBILITY:

Couch Stretch: 1:30 Each Side

Metcon (Time)

Every 5 Minutes x 5 Rounds:

400 Meter Run

12/9 Calorie Assault Bike

15 Toes to Bar

*slowest round is your score