Category: WOD

05/29/2020

By

Honey Badger Gym – Crossfit

MINDSET

“Life is a wonderful, wonderful opera… except that it hurts.” – Joseph Campbell

Our life is a summation of what we think about. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about.

If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet… they were there all along. It’s called the “Reticular Activation System”. We simple notice more of something if we’re focused on it.

Now replace the silver Toyota with a harmful emotion… such as feeling like the world is out to get us. Feeling like we aren’t important. Feeling frustrated. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there in droves. But… if we look for the positive, it will be there just as powerfully.

Are we going to see the wonderful opera, or are we going to be distracted by the pain?

Warm-up (No Measure)

2 Sets

30 Seconds Single Leg Glute Bridge (Each Side)

30 Seconds Front Plank

30 Seconds Glute Bridge

30 Seconds Air Squats

30 Seconds Glute Bridge Walkouts

30 Seconds Inchworm to Push-up

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (Time)

For Time:

30 Alt. Dumbbell Deadlifts

30 Dumbbell Russian Swings

30 Dumbbell Goblet Squats

30 Alt. Dumbbell Hang Squat Cleans

30 Alt. Dumbbell Power Snatches

30 Dumbbell Overhead Squats(switch as needed)

*On the Minute: 5 Burpees

05/27/2020

By

Honey Badger Gym – Crossfit

MINDSET

“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.

But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.

To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.

Warm-up (No Measure)

30 Seconds Single Unders

30 Seconds Alt. Groin Stretch

30 Seconds Active Spidermans

30 Seconds Single Unders

30 Seconds Slow Air Squats

30 Seconds Mountain Climbers

30 Seconds Single Unders

30 Seconds Air Squats

30 Seconds Bootcamp Burpees

30 Seconds Single Unders

30 Seconds Goblet or Front Squats

30 Seconds Slow Burpees

Metcon (AMRAP – Reps)

5 min AMRAP:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Burpees

12 Front Squats

Rest 5 Minutes

5 min AMRAP:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Burpees

9 Thrusters

Rest 5 Minutes

5 min AMRAP:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Burpees

6 Clusters
Barbell or Double Dumbbell is acceptable for today. Lets choose weights that we could move for 15-25 reps unbroken when fresh for each respective movement.

150 Single Unders or 2 min of Double Under Practice

05/26/2020

By

Honey Badger Gym – Crossfit

MINDSET

“Enthusiasm is common. But endurance, is rare.” – Angela Duckworth

How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.

Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of “losing 5 pounds” that drives her forward… it’s because she wants to set the example to her daughter that we’re not “genetically pre-determined” to be overweight, even if the entire family has always been.

Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from.

Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.

Warm-up (No Measure)

3 Rounds:

30 Seconds Active Samson

30 Seconds Pigeon Pose (Each Side)

30 Seconds Active Divebombers

30 Seconds RDLs

1 Round:

20 Secs Deads (possible wod weight)

10 Seconds Rest

20 Secs Sit-ups

10 Seconds Rest

Metcon (AMRAP – Reps)

16 Rounds:

20 Seconds Deadlifts

10 Seconds Rest

20 Seconds Sit-ups

10 Seconds Rest

Barbell: 135/93

05/25/2020

By

Honey Badger Gym – Crossfit

MINDSET

“I go and look at a stonecutter hammering away at his rock perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow it will split in two, and I know it was not that blow that did it, but all that had gone before.” – Jacob Riis

We crave the confirmation of progress. Whether that be weekly increases in weights, continual raises at work, or anything between. It can be in our nature to seek out those signals. Yet we can learn something from the stonecutter.

When a stonecutter addresses his next task, splitting a giant stone in two, he starts hammering away. One blow at a time, he lines up each and every strike with meticulous precision. 10 strikes pass by, and there is no visible change to the stone. 50 strikes go by, and still no visible change. No cracks, dents, or any indication of… anything. 100 strikes pass, and, the same. On the 101st strike, it splits in two.

Through the 100 strikes, there wasn’t an external signal or sign that this was working. But beneath the surface, invisible to the eye, the stone was splitting with each passing blow. It wasn’t something different about the final strike… it was instead the culmination of all 101 blows. Impossible without a single one of them.

True change takes place from the inside out. And much like the stonecutter, we have two options: to spend emotional energy worrying if we’re making progress, or to have full faith in the process, spending every ounce of focus we have on that next strike.

Warm-up (No Measure)

This warmup should take no more than 10-12 minutes to get through. Please perform this before your scheduled heat time!

Parking lot lap or 30 seconds shuttles on turf

2 Rounds:

30 Seconds Inchworm to Push-ups

30 Seconds Active Spidermans

30 Seconds Squat+Hamstring Stretch

Parking lot lap or 30 seconds shuttles on turf

2 Rounds:

30 Seconds Pausing Air Squats (3 Seconds in Bottom)

30 Seconds Childs Pose

30 Seconds Front Plank to Push-up Plank

Parking lot lap or 30 seconds shuttles on turf

2 Rounds:

3 Bent over rows

6 Push-ups

9 Air Squats

Sprint Murph (Time)

(30 min cap)

800m run

50 CTB pull-ups*

200m run

100/75 push-ups*

200m run

150 Air Squats*

800m run

*pull-ups, push-ups and air squats are to be done in unbroken sets of 25 reps. If you break before 25, take a 200m penalty lap.

RX: perform pull-ups instead of CTB

Half Murph (Time)

800m run

50 pull-ups

100 push-ups

150 air squats

800’ run

*if you have a vest, you can wear it.

*partition reps however you like.

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
100/200/300 Can be performed unpartitioned or split up any way you would like.