Category: WOD

08/21/2019

Honey Badger Gym – CrossFit

MINDSET

“The carpenter doesn’t show up to the job with a single hammer, and a single nail.”

To be successful, we need to think of ourselves as a toolbox. A vast array of skills and capacities that can adapt to take on any problem, from any angle.

The carpenter hones his craft through focused work with specific tools, but he musn’t lose sight of its role in the bigger picture. Adaptability is everything to him, as no two “jobs” are the same.

Like the carpenter, we expect the challenges, uncertainty, adversity and negativity… but we have an even greater expectation, that we will overcome them.

Warm-up (No Measure)

30 Seconds Each:

Medicine Ball Deadlifts

Push-up to Down Dog

Glute Bridges

Medicine Ball Strict Press

Push-up to Down Down

Single Leg Glute Bridges (30 Seconds Each)

Medicine Ball Squats

Push-up to Down Dog

Front Plank Hold

Barbell Warmup(coaches choice)

Frank the Tank (AMRAP – Reps)

5 min AMRAP:

Buy-In: 50 Wallballs 20/14

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

5 min AMRAP:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

5 min AMRAP:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

08/20/2019

Honey Badger Gym – CrossFit

MINDSET

“One of the most difficult things to give away is kindness. It usually comes back to you.” – Anonymous

Science has shown us that giving, or kindness, elicits that one of the most powerful emotions we can feel. But what is even more interesting, is that it’s literally contagious.

Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Or when another randomly buys the next person in line behind them their coffee as they stand in line. Think back to those moments… how did you feel, witnessing that? Did it make you feel, more generous?

If kindness is contagious, we just need to start the chain.

Warm-up (No Measure)

30 Seconds Each:

Easy Bike

Down Dog

Moderate Bike

Up Dog

Faster Bike

Active Divebombers

Hollow Hold

Arch Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Child’s Pose on Kettlebell: 1 Minute

Front Rack Stretch: 1 Minute

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

30 Kettlebell Swings 53/35

30 Push Presses 95/63

21/15 Calorie Assault Bike

30 Toes to Bar

08/19/2019

Honey Badger Gym – CrossFit

MINDSET

“The fact of the matter, is that it’s just my opinion.” Benjamin Franklin

Have you ever caught yourself saying, “Well the fact of the matter is…”?

Sometimes we can be so sure of something, that we forget that it’s actually not a fact. That it is truthfully just our opinion.

One of the most important character traits we can practice is the separation of our ego. We can hold such strong beliefs, that we can blind ourselves to other perspectives. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to the basics of humility. Always an open mind. Always a student.

Warm-up (No Measure)

30 Seconds

Easy Row

Side Lunges

Moderate Row

Cossack Squats

Faster Row

Slow Air Squats

20 Seconds Each

Easy Single Unders

Quick Single Unders

Higher Single Unders

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Barbell Ankle Stretch: 1 Minute

Barbell Squat Hold: 1 Minute

Back Squat (build to a heavy 5 reps E4MOM for 12 min)

Lets not start this with an “easy” set. 70ish percent would be a decent start. We’ve got 3 total sets with plenty of rest time, so don’t be afraid to push a little bit today by building or staying at a challenging weight for all 3 sets.

Metcon (Time)

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row
jump rope subs: 150 singles or 2 min of dub practice

08/17/2019

Honey Badger Gym – CrossFit

MINDSET

“No mud, no lotus”

The mud produces a beautiful blossom, known as the lotus.

Some of the most beautiful things in life come from the most adverse conditions.

It’s easy to chalk up an achievement to luck, or something someone was born with.

What’s harder to admit is that said individual put in an incredible amount of effort, perseverance, dedication, and resilience over repeated failure, time and time again, to get to where they are.

We seek the mud. We know what it brings.

Warm-up (No Measure)

3 Rounds:

100 Meter Run

30 Seconds PVC Pass Throughs

30 Seconds PVC Overhead Squats

30 Seconds Inchworm to Push-up

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

Metcon (Time)

For Time:

30 Chest to Bar Pull-ups

400 Meter Run

15 Overhead Squats 135/93

800 Meter Run

15 Overhead Squats 135/93

400 Meter Run

30 Chest to Bar Pull-Ups