Category: WOD

07/10/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Nothing great was ever achieved without enthusiasm.” – Ralph Waldo Emerson

There is a difference between one who is “there”, and one who is “being there”.

Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.

We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.

The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.

The less obvious is our daily encounters outside the gym. Where we may be going through the motions.Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?

It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.

Ready to Move (No Measure)

Parking Lot Lap

Quad Pulls down and back

Knee Tucks down and back

Alt. Crosskicks down and back

10 Knuckle Drags

Alt. Groin Stretch down

Cradle Stretch down and back

Samson Stretch down and back

Spiderman Crawl down and back

Inch Worms down(no push-up)

Toe Walk down and back

Heel Walk down and back

Lateral Slides down and back

High Knees down and back

Butt Kicks down and back

Metcon (Time)

Buy-In:

35/25 Calorie Bike

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Cash-Out:

35/25 Calorie Bike

RX+

50/35 cal bikes

100/80/60/40/20 dubs

07/09/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Every strike brings you closer to your next home run.” – Babe Ruth

When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?

Hall of Fame home run hitter.

What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.

These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.

Every missed lift. Every poor competition. Every embarrassing stumble.

It’s bringing us closer.

This is where we get better.

Warm-up (No Measure)

30 Seconds Each:

Active Samson

Child’s Pose

Pass Throughs

Alternating Single Leg Touches

Child’s Pose with Left Reach

Ring Row

Inchworm to Push-ups

Child’s Pose with Right Reach

PVC Hinge

Single Arm Dumbbell Warmup:

Complete with 1 Light Dumbbell:

5 Deadlifts (Each Side)

5 Bent Over Rows (Each Side)

5 Hang Power Cleans (Each Side)

5 Strict Press & Reach (Each Side)

5 Goblet Squats

Metcon (Time)

RX+ 4 Rounds:

200 Meter Run

10 Chest to Bar Pull-ups

200 Meter Run

10 DB Snatches (70/50)

RX: pull-ups, (50/35)

07/08/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Energy and persistence conquer all things” – Benjamin Franklin

We are quick to pass judgements on what is possible.

Before we take measurement on what we are capable of learning, building, achieving, our thoughts gravitate to the magnitude of the obstacles ahead. And we pass judgement, based on our current state of affairs.

In doing so, we fail to realize how powerful we truly are.

Instead of looking at tasks as “possible” or “impossible”, ask ourselves – how hard as we willing to work?

If we don’t have the skills required to get the job – we can learn them.

If we don’t have the 400lb back squat – we can forge it.

If we’ve never ran more than a mile before, we can build our capacity to run in the Boston Marathon.

It’s not whether it’s possible or not – let’s take those out of our vocabulary.

It’s how hard we willing to work.

How much we are willing to sacrifice.

How far we are willing to go.

Warm-up (No Measure)

1 Minute Each:

Active Spidermans

Glute Bridges

40 Seconds Each:

Active Dive-bombers

Single Leg Glute Bridges (20 Seconds Each Side)

30 Seconds Each:

Push-up to Down Dog

Slow Air Squats

empty bar warmup(coaches choice)

1 minute table top stretch:

1 minute cossack squats

Squat Clean (12 min to build to a heavy single for the day)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips