Category: WOD

07/17/2019

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)

30 Seconds Each:

Active Samson

Medicine Ball Foot Taps

Slow Air Squats

Medicine Ball Deadlifts

Active Spidermans

Medicine Ball Squats

Medicine Ball Relay

Teams of 3:

3 Rounds For Time:

Bear Crawl Down with Ball

10 MB Ground to OH

Lunge Back with Ball

*Each Partner Goes 3 Times

MOBILITY:

Front Rack Stretch on Box: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Metcon (Time)

For Time:

200 Meter Run

27 Wallballs (20/14)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14)

9 Box Jumps (24/20)

200 Meter Run

07/16/2019

By

Honey Badger Gym – CrossFit

MINDSET

“The only thing that is different about me, is that I’m not afraid to die on a treadmill.” – Will Smith

It’s not about the treadmill.

It’s what the treadmill stands for.

Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.

Probably.

But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.

Full heart, full commitment, full effort. In wherever we go.

Warm-up (No Measure)

Rowing Speed Golf:

8 Holes (4 Each Partner)

Hole 1: 178 Meters

Hole 2: 212 Meters

Hole 3: 193 Meters

Hole 4: 182 Meters

Hole 5: 239 Meters

Hole 6: 207 Meters

Hole 7: 246 Meters

Hole 8: 222 Meters

12 Minute Cap

Partner Not Rowing:

Ankle Stretch

*This is rowling with a golfing twist to it. Parter one will take on the first hole, looking to land exactly on 178 meters. If they are 5 meters short or 5 meters long, they will complete 5 air squats before their partner can start. Partner 2 will then reset the monitor and try to land exactly on 212 meters. Teams are trying to be fast, but accurate. The team who is done first will be crowned the winner. Partner not rowing can complete an ankle stretch that will help with mobility for rowing.

2k Row (Time)

Max Effort 2k Row

Metcon (No Measure)

Post 2k Pool Season Recovery

5 rounds

20-30 sit-ups

:45-1:30 elbow plank

07/15/2019

By

Honey Badger Gym – CrossFit

MINDSET

“You must expect great things of yourself before you can do them.” – Michael Jordan

There is an invisible, impenetrable ceiling that we can place on ourselves.

It’s our own expectations.

The level of effort we will put in today will be relative to what we believe we can accomplish. If we don’t believe we can lose the weight, we won’t put in the work to lose the weight. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We can’t summon the effort for something we don’t believe is possible.

Yet, starting with the right mindset is only the first part of the puzzle, and often the easiest part. It’s maintaining the belief, during the guaranteed adversity. This is where most fall – we succumb to the failures and missteps… and we change our expectations. We change our goals, to something more “attainable”. We settle.

That’s when we can remind ourselves that this quote came from a man who was cut from his High School basketball team. He had every reason to change his expectations. Every reason to aim lower, or in a different direction. And that would have been that. Yet – we know the rest of story.

What will be ours?

Warm-up (No Measure)

30 Seconds Each:

Single Unders

Push-up to Down Dog

Slow Air Squats

Single Unders

Shoulder Taps

Arms Overhead Air Squats

Single Unders

Active Dive-bombers

Jumping Air Squats

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Barbell Ankle Stretch: 1 Minute

Barbell Front Squat Hold: 1 Minute

Thruster (12 min to establish a heavy 3 from the floor)

Metcon (AMRAP – Rounds and Reps)

RX+ 14 min AMRAP:

15 Thrusters (95/65)

30 Double Under

15 Chest to Bar Pull-ups

30 Double Unders

RX: 65/45, pull-ups

07/13/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Run Warmup

400 Meter Run

60 Seconds

Spiderman Push-Backs

Chest Stretch

40 Seconds

Push-up to Down Dog

Front Rack Stretch

20 Seconds

Mountain Climbers

Wrist Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mind Eraser (AMRAP – Rounds and Reps)

20 min AMRAP:

7 Power Cleans 135/93

7 Burpees

200 Meter Run
completed with fred & red 200 last time

07/12/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Let character be your loudest statement.”

The football player wears shoulder pads and a helmet.

The chef puts on an apron.

The accountant brings a suitcase.

These are all identifiables that may come to mind when thinking of those individuals.

What are yours?

Be hard on yourself here. How would others define you?

Let character be what defines you.

Warm-up (No Measure)

Fish Game / Mobility

**Partner 1: **Fish Game (4 Minutes)

**Partner 2: **Mobility (4 Minutes)

4 Minutes of Mobility:

1 Minute Kettlebell Ankle Stretch (Each Side)

1 Minute Kettlebell Squat Hold

1 Minute Child’s Pose on Kettlebell

Penalty Based on Fish Game Scores

0-200: 10 Burpees + 10 Air Squats

201-400: **8 Burpees + 8 Air Squats **401-600: 6 Burpees + 6 Air Squats

601-800: 4 Burpees + 4 Air Squats 801-1000: 2 Burpees + 2 Air Squats

1001+: No Penalty

Metcon (AMRAP – Reps)

Teams of 2, AMRAP 25:

3-6-9-12-15….

Calorie Row

Kettlebell Swings (53/35)

Wallballs (20/14)

Partners Switch After Full Rounds