Category: WOD

08/16/2019

By

Honey Badger Gym – CrossFit

MINDSET

“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci

Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight.

Before it was invented… talk about a nightmarish idea. The thought of hurling ourselves into the air, like a bird, with no guarantee of landing. For him to write the above quote, speaks to his greatest accomplishment – his mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible regardless.

It’s good to acknowledge the primary job of our brain – to keep us safe.

It’s going to aim to convince us that we want to avoid risk, danger, and failure.

The saying “it’s you versus you” couldn’t be truer.

It’s not the competition that will beat us. It will only be ourselves.

Warm-up (No Measure)

30 Seconds

Easy Bike

Active Samson

Banded Good Mornings

Moderate Bike

Down Dog

Banded Good Mornings

Faster Bike

Active Spidermans

Banded Good Mornings

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Hangnail (AMRAP – Rounds and Reps)

16 min AMRAP:

30 DB Hang Clean&Jerks 50/35*

25/18 Calorie Assault Bike

20 Lateral Barbell Burpees

15 Deadlifts 245/165

*switch hands every 5 reps

08/14/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Don’t bunt. Aim out of the ballpark.” – David Oglivy

One of the most dangerous things we can do in life: to dream too small.

What stops dreamers from dreaming, is fear.

We can convince ourselves that we don’t have what it takes. That we’re not ready yet. That we’re too young or too old.. This fear, in and of itself, is the dream killer. It’s a self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.

It doesn’t start with the dream. It starts with the belief. The belief that we deserve to step up to the plate, and put the ball over the fences.

Warm-up (No Measure)

30 Seconds

Easy Row

Easy Single Unders

Glute Bridges

Moderate Row

Quick Single Unders

Right Side Glute Bridges

Faster Row

Higher Single Unders

Left Side Glute Bridges

Barbell Warmup

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

Power Clean (E2MOM for 12 min, build to a heavy 3 position )

pockets

above knee

floor

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

60 Double Unders

30/24 Calorie Row

15 Power Cleans 115/83

08/13/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson

We can choose to believe that life is happening to us, or that we are fully in control.

We could stand by, and wait for life to happen to us. Or, we can choose to believe that we have a say in our own story. That we are the writers of our own script.

Life is a direct reflection of the choices that we make. That the good, bag, ugly, and everything in between is a direct result of our actions. It’s a cop-out to believe that chance is what makes the great, great. If we can train ourselves to truly believe that everything is by choice, opportunity opens.

Warm-up (No Measure)

30 Seconds

Easy Bike

Push-up to Down Dog

Banded Pull-Aparts

Moderate Bike

Front Plank

Banded Pull-Aparts

Faster Bike

Shoulder Taps

Banded Pull-Aparts

Barbell Warmup(coaches choice)

Bench Press (3 reps E2MOM for 10 min )

We’ll build to a heavy 3 during the time domain today. Let’s really focus on staying tight on the bench today, your body plays just as much importance as your chest and arms for this lift.

Metcon (AMRAP – Reps)

Tabata Style:

Strict Pull-Ups

Bike Calories

Push-ups

Bike Calories

RX+ Strict handstand push-ups

Tabata: 8 Rounds of each :20on/:10off
This will be 4 separate tabatas following one another. All calories and reps will be added together. No slop, lets get quality reps on every set!

08/12/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” – Dr. Seuss

People aren’t thinking about you.

What people are thinking about – is what you’re thinking about them.

We’ve all been in this rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, to “look right” in their eyes. Again, we’ve all been there.

Taken from a children’s book, this quote is anything but childish. In a world where we can be consumed with the thoughts of another’s thoughts… we can realize that there’s only one opinion that matters. With every other one being – background noise.

Warm-up (No Measure)

200 Meter Run

60 Seconds

Cossack Squats

Plate Front Raises to Overhead

40 Seconds

Active Samson + Air Squat

Plate Hops

30 Seconds

Slow Air Squats

Plate Counterbalance Squats

20 Seconds

Squat Hold

Burpees to Plate

MOBILITY:

Dumbbell Squat Hold: 1 Minute

Dumbbell Ankle Stretch: 1 Minute Each Side

Child’s Pose: 1 Minute

Metcon (Time)

3 Rounds:

400 Meter Run

12 Dumbbell Snatches (70/50)

21 DB Goblet Squats (70/50)