Category: WOD

07/02/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Life is like sailing. You can use any wind to go in any direction.” – Robert Brault

Are we sailing North on purpose, or is it because the wind is taking us that way?

Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.

When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Warm-up (No Measure)

EMOM 8

Minute 1: Easy Shuttle Runs

Minute 2: Stretch

Stretches

Round 1: Active Samson + Air Squat at Top

Round 2: Push-up to Down Dog

Round 3: 30 Second Front Plank + 30 Second Mountain Climbers

Round 4: 30 Second Side Plank (Each Side)

Deadlift Matrix Warmup(light weight):

5 smooth deadlifts

5 stagger stance deads each side

5 wide base deads

5 close feet deads

5 toes out deads

5 pigeon toe deads

Deadlift (3 reps E2MOM for 12)

build to a heavy 3 for the day, control the descent, no drops from the top

Metcon (Time)

21-15-9:

Deadlifts 225/155

400 Meter Run
Adjust run pace to go big on the barbell (1-2 quick sets)

Set yourself up to thrive on the round of 15 deadlifts and the 400 meter run that follows

Hold back a touch on the first round, smash the second round, finish strong on the shorter third round

07/01/2019

By

Honey Badger Gym – CrossFit

MINDSET

“You’ll miss the best things if you keep your eyes shut” – Dr. Suess

This quote is worth reading twice.

We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

Warm-up (No Measure)

1 Minute Each:

Easy Row

3 Air Squats + 1 Straight Leg Inchworm to Push-up

45 Seconds Each:

Moderate Row

Active Spidermans

30 Seconds Each:

Faster Row

Push-up to Down Dog

20 seconds each:

Good Mornings

Back Squats

Elbow Rotations

Strict Press & Reach

Romanian Deadlifts

Front Squats

MOBILITY:

Front Rack Stretch: 1 Minute

Pigeon Pose + Wrist Stretch: 1 Minute Each Side

Metcon (Time)

For Time(20 min Cap):

2k Row

Directly Into…

10 Rounds of “Heavy Chief”

“Heavy Chief”

3 Power Cleans 155/103

6 Push-ups

9 Air Squats

06/28/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute

Easy Machine

Active Samson + Air Squat

45 Seconds

Moderate Machine

Push-up to Down Dog

30 Seconds

Faster Machine

Jumping Air Squats

Modified Barbell Warmup

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Front Squats

5 Strict Press & Reach

MOBILITY

Pigeon Pose with Lat Reach: 1 Minute Each Side

Metcon (Time)

21-15-9(men):

15-12-9(women):

Calorie Row

Calorie Bike

Directly Into…

21 Hang Squat Clean Thrusters 135/93

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (AMRAP – Rounds and Reps)

Deadlift

Heavy Sets of 3-2-1

14 min AMRAP:

100 Meter Farmers Carry (50’s/35’s)

30 AbMat Sit-ups

100 Meter Farmers Carry (50’s/35’s)

15 Deadlifts (205/145)