Category: WOD

08/26/2019

By

Honey Badger Gym – CrossFit

MINDSET

“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis

Immediate gratification feels good.

Whether that be a linear progression on the barbell, the steady climb in raises, or anything between, we enjoy seeing the forward progress. Yet, we know this isn’t always the case.

As the stonecutter hammers away, he sees nothing. No progress. He likely loses count, falling numb to any thought aside from… the next blow. And he returns back to this blow with full focus, in full faith of the process. And low and behold, it does split.

But there’s no warning, no indicator, no way to tell when it’s about to go. It just goes on that hundred and first blow. This is often how life unfolds for us. We want the immediate gratification of seeing the cracks in the stone, getting closer and closer. Yet, with one eye focused on the endstate, looking for those cracks, we are leaving only eye for the process. We aren’t truly in the moment, making that next blow, our best blow.

Regardless of how yesterday went, the day before, or even how our day today is going – we have the chance to make our next strike, the best we ever have. And well knowing how the stonecutter breaks through, it’s not a single strike that accomplishes his goal… it’s the accumulation of one hundred, fully focused blows.

Warm-up (No Measure)

30 Seconds Each:

Inchworm to Push-up

Glute Bridges

Slow Air Squats

Single Leg Glute Bridges (30s Each)

Active Spiderman + Hamstring Stretch

Glute Bridge Walkouts*

*Hold the top of a glute bridge and alternate walking feet 8 steps out and 8 steps in (4 steps each leg). The further athletes walk the feet out, the more challenging it will be on the hamstrings.

Barbell Warmup(coaches choice)

Child’s Pose on Kettlebell: 1 Minute

Kettlebell Squat Hold: 1 Minute

Thruster (establish a heavy 10 reps for the day)

no bending of the knees at the top of the rep, press through, no jerks.

try to take no more than 2-3 attempts at a 10 rep. warming up with 4-6 reps will keep fatigue at bay.

Metcon (Time)

21-18-15-12-9:

Kettlebell Swing 53/35

Thrusters 75/55

08/24/2019

By

Honey Badger Gym – CrossFit

MINDSET

“The single biggest problem in communication is the illusion that it has already taken place”. – George Bernard Shaw

Have you ever believed that someone fully understood what you said, but it turned out they were far off base? Sometimes it turns out to be funny, but sometimes… it’s not. And emotions flare.

Let’s say we used all the right words, said in all of the right tonalities. Or, so we think at the time. Because where perception is reality, misunderstandings will take place. It’s a human condition. When the mother asks her son, “is your room clean”, we can imagine two very different interpretations.

Is the child wrong? Is the mother wrong? We can agree, neither. Both are perceptions. So how can we get better at this? It’s less about trying to master it, and more, about being understanding of it. Where both mother and son believed to be in the right, there’s no one to blame. Keep cool, recognize the situation for what it truly is, and simply communicate further.

Warm-up (No Measure)

400 Meter Run

1 Minute

Easy Bike

Active Divebombers + Front Rack Stretch

(30 Seconds Each)

Moderate Bike

Push-up to Down Dog + Wrist Stretch

(30 Seconds Each)

Fast Bike

Inchworm to Push-up + Child’s Pose

(30 Seconds Each)

Clean and Jerk Barbell Warmup

5 Good Mornings

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Hang Power Cleans

5 Push Press

5 Push Jerks

Metcon (Time)

Teams of 3

3 Rounds (30 Minute Cap):

400 Meter Team Run

70/50 Calorie Bike*

Directly Into…

21 Clean and Jerks 115/83

21 Clean and Jerks 135/93

21 Clean and Jerks 155/103

21 Clean and Jerks 185/123

21 Clean and Jerks 205/133

2 Guys, 1 Girl: 60 Calories

2 Girls, 1 Guy: 55 Calories

08/23/2019

By

Honey Badger Gym – CrossFit

MINDSET

“When doing your risk analysis, how to you measure the risk of doing nothing?”

There will always be a reason to wait. Always a reason to push to tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfect.

The greatest risk in life is the one we never took. It hurts to admit it, but every single one of us has experienced this… we froze, purely because we were afraid of failing. That we would be embarrassed, disappointed, let down… to ourselves or others.

But as we think through those things – what is the bigger risk in 10 years from now?

The realization of those fears?

Or the realization that we never tried?

Let’s jump, and build our wings on the way down.

Warm-up (No Measure)

30 Seconds

PVC Pass Throughs

Active Spidermans

PVC Lat Stretch

Mountain Climbers

PVC Pass Throughs (More Narrow)

1 Burpee + 3 Air Squats

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)

For Time:

10 Rounds of:

5 pullups(C2B pullups RX+)

10 pushups

15 air squats

then,

50/35 Calorie Row

30 Power Snatches 115/83

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (Time)

Teams of 2

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

*run, then rest while your partner runs their set

*if working solo, rest as long as the run takes you