Category: WOD

07/23/2019

By

Honey Badger Gym – CrossFit

MINDSET

“When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” – Simon Sinek

Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.

Warm-up (No Measure)

30 Seconds

Inchworm to Push-up

Glute Bridges

Up Dog

Push-up Shoulder Taps

Right Leg Glute Bridges

Down Dog

Push-up Plank to Front Plank

Left Leg Glute Bridges

Active Dive-bombers

Barbell Warmup(coaches choice)

MOBILITY:

Front Rack Stretch: 1 Minute

Child’s Pose: 1 Minute

Wrist Stretch: 1 Minute

Power Clean (12 min to Build to a Heavy Complex for the day)

Clean Complex:

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

Metcon (Time)

For Time(9 min cap):

50 Power Cleans 155/103

On the Minute: 5 Toes to Bar

07/22/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Reasons > Goals”

Let’s imagine Jane is overweight, and is set on a new goal. To lose 30 pounds this year. Despite being a good, measurable, does it really mean anything to her? Does it get her out of bed in the morning? We can all agree, there’s something missing. As good as a goal is, in order for it to truly do anything for us, there must be a specific, defined, and real reason behind it.

Let’s now imagine Jane wants to lose 30 pounds, but, not for herself. It’s for her two teenage daughters. Jane’s entire family has historically battled with obesity. One might say “it’s hereditary”… and that Jane and her kids are destined to be that way.

Except, Jane has decided to have none of that bullshit. By losing the weight, she’s going to prove to her daughters that they can be whoever they want to be as long as they put in the work. Given her family’s poor track record with health, no relative of hers has lived past 85. Jane plans to lead the way in changing that, and wants to see her daughters, and her daughters’ daughters, grow to be fit and healthy.

Goals don’t get us out of bed in the morning. Reasons do. What’s yours?

Warm-up (No Measure)

30 Seconds Each:

Easy Row

Active Spidermans

PVC Pass Throughs

Moderate Row

Active Samson + Air Squat

PVC Lat Stretch

Faster Row

Push-up to Down Dog

PVC Overhead Squats

Barbell Warmup:

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Metcon (AMRAP – Reps)

3 min AMRAP:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats 75/53

Rest 3 Minutes

3 min AMRAP:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats 95/63

Rest 3 Minutes

3 min AMRAP:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats 115/83

Rest 3 Minutes

3 min AMRAP:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats 135/93

07/20/2019

By

Honey Badger Gym – CrossFit

MINDSET

“When you have one foot in the past, and one in the future, you piss on the present.” – Dan Harris

It’s fun to think about the future, and it’s easy to dwell on the past.

What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.

Nothing is insignificant. From the most subtle acts at home between family members, to the minor conversation at work. We never know when it’s our last moment.

It’s less of a morbid thought, and more of a recognition of how fast our lives can be. When everything becomes significant, nothing is more important than right now.

Warm-up (No Measure)

200 Meter Easy Run

30 Seconds:

Straight Leg Inchworm to Push-up

Air Squats

Push-up to Down Dog

Air Squats

Front Plank to Push-up Planks

Air Squats

Barbell Warmup:

5 Romanian Deadlift

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each)

5 Front Squats

5 Strict Press and Reach

5 Push Press

Metcon (Time)

Teams of 3:

4 Rounds For Time(30 Min Cap):

800 Meter Burden Run (50/35)

60-50-40-30:

Deadlifts

Front Squats

Push Jerks

Barbell Weights:

Males: 115-135 -155-175

Females: 83-93-103-113

07/19/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

Warm-up (No Measure)

Minute:

PVC Pass Throughs

5 Air Squats + 10 Mountain Climbers

45 Seconds:

PVC Pass Throughs

Active Spidermans

30 Seconds:

PVC Pass Throughs

Frog Hops

Barbell Warmup(coaches choice)

Power Snatch (12ish min to establish a heavy 5 reps)

Touch and go. Exaggerate your movements, especially at lighter weights so we’re not surprised at the heavier ones.

Scarface (Time)

RX 6 Rounds:

8 Power Snatches 115/83

8 Bar-Facing Burpees

RX+ 2 Rounds:

8 Power Snatches 175/123

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches 155/103

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches 135/93

8 Bar Facing Burpees

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Reps)

AMRAP 6:

2 Rope Climbs

6 Hang Power Cleans 165/113

12/9 Calorie Assault Bike

Rest 6 Minutes

AMRAP 6:

2 Rope Climbs

6 Hang Power Cleans 135/93

12/9 Calorie Assault Bike