Category: WOD

05/18/2020

By

Honey Badger Gym – Crossfit

MINDSET

“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption

Last week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.

A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.

Adversity will change us, but how it changes us is the “krisis” – the choice. Are we choosing to learn from our challenges, leading to wisdom, growth, and depth? Or do we choose to become hardened and bitter?

Warm-up (No Measure)

3 Inchworms w/push-up

6 Squat Stretch + Hamstring Stretch

9 Barbell Romanian Deadlifts

Metcon (AMRAP – Rounds and Reps)

Workout option #1

12 min AMRAP:

50 Air Squats

7 Strict Pull-ups

10 Hang Power Cleans
MODIFICATIONS for

STRICT PULL-UPS

• Reduce Reps

• Banded Strict Pull-ups

• Ring Rows

• Inverted Rows

• Barbell Bent Over Rows

• Double Dumbbell Rows

• Single DB Row (7 Each)

• Odd Object Rows (2x Reps)

Metcon (Time)

Workout option #2:

“Nasty Girls”

3 Rounds:

50 Air Squats

7 Ring Muscle-Ups

10 Hang Power Cleans 135/93

05/15/2020

By

Honey Badger Gym – Crossfit

MINDSET

“Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk” – Doug Larsen

When we hear the phrase “communication skills”, we’re often thinking about the ability to express ourselves. To that, maybe we should call that exactly that – “expression skills”.

Although expression skills are part of communication, they’re one half at best. Great communicators are far better listeners than speakers.

“Empathy” is the focus on great communication. Understanding where the other is coming from by placing ourselves in their shoes, genuinely. Free of judgment, and fully present to connect.

The paradigm shift is this: instead of eagerly awaiting your turn to speak, eagerly await your turn to listen.

Warm-up (No Measure)

6 Minutes For Quality

20 Single Unders

5 Push-up to Down Dog

20 Single Unders

10 Slow Squats(arms overhead)

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (Time)

21-15-9:

Power Cleans

50 Double Unders After Each Round

Directly Into…

21-15-9:

Front Squats*

50 Double Unders After Each Round

*use the same weight for front squats as you used for power cleans

*75 singles if not doing dubs
Power Cleans:

Barbell

Double DB

Single DB go 30-20-10 on reps

Thursday @Home Suggestion

By

Honey Badger Gym – Crossfit

Metcon (Time)

100 Air Squats

100 Meter Farmers Carry

50 Sit-ups

100 Meter Farmers Carry

80 Air Squats

100 Meter Farmers Carry

40 Sit-ups

100 Meter Farmers Carry

60 Air Squats

100 Meter Farmers Carry

30 Sit-ups

100 Meter Farmers Carry

40 Air Squats

100 Meter Farmers Carry

20 Sit-ups

100 Meter Farmers Carry

20 Air Squats

100 Meter Farmers Carry

10 Sit-ups

100 Meter Farmers Carry

*only one DB, KB or filled up suitcase/backpack is needed to carry. Switch hands as needed.

05/13/2020

By

Honey Badger Gym – Crossfit

MINDSET

“Ductus Exemplo”

The above quote is Latin, translating to “Leadership by Example”. Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership.

One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asks for him to tell her son to “stop eating sugar”. Ghandi, in response to the request, asks the woman to come back in 30 days.

Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar.

Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, “Because 30 days ago, I was still eating sugar”.

Warm-up (No Measure)

3 Sets

30 Second Front Plank

20 Jumping Jacks

10 Glute Bridges

5 Inchworm to Push-up

Single Dumbbell Warmup

Performed With Light Dumbbell:

10 Goblet Squats

10 RDLs (Each Side)

10 Russian Swings (Each Arm)

10 Strict Press (Each Side)

10 Goblet Squats

Metcon (Time)

On the 5:00 x 2 Rounds:

21 Over-and-Back DB Hops

12 Thrusters

21 Over-and-Back DB Hops

9 Clean and Jerks

21 Over-and-Back Dumbbell Hops

6 Devil’s Press

On the 5:00 x 2 Rounds:

21 Over-and-Back DB Hops

6 Devil’s Press

21 Over-and-Back DB Hops

9 Clean and Jerks

21 Over-and-Back DB Hops

12 Thrusters

*over and back DB hops total for 42 jumps each set

*score is total time for all 4 rounds, you’ll rest with whatever time is left in your 5 min window.

Rounds start at 0:00, 5:00, 10:00, 15:00

RX+ Double DB

RX Single DB*
*single DB can perform:

Goblet Thrusters

Clean & Jerks will alternate hands every rep, both DB heads tough the floor

Devils Press will alternate arms every rep

05/12/2020

By

Honey Badger Gym – Crossfit

MINDSET

“People are not lazy. They simply have goals that do not inspire them.” – Tony Robbins

Something we can all agree on – anything in life worth achieving, is going to be very, very hard. There’s no two ways about it. So we make goals.

But goals sometimes default to the “whats” in life. A “what” can be a certain amount of pounds on the barbell or an amount of pull-ups. Those are goals, but they are not “reasons”.

Reasons are what gets us out of bed in the morning. What we think about in the shower. What we see in the mirror when we look into it. Goals don’t move us forward – reasons do. Goals can be the waypoints or checkpoints along the way, but our reasons are the true North Star.

What are your goals? Can we refine them? Can we tie them to our reasons?

Warm-up (No Measure)

6 Minutes For Quality

5 Boot Camp Burpees

10 Stagger Stance RDLs(5 each)

20 Barbell Land Mine Rows(10 each)

Mobility:

1 min calf stretch each side

1 min child pose

1 min thoracic rotation(30sec each)

Metcon (Time)

For Time:

20 Shuttle Runs

21 Chest to Bar(Pull-ups)*

9 Burpees

20 Shuttle Runs

18 Chest to Bar(Pull-ups)

9 Burpees

20 Shuttle Runs

15 Chest to Bar(Pull-ups)

9 Burpees

20 Shuttle Runs

12 Chest to Bar(Pull-ups)

9 Burpees

20 Shuttle Runs

9 Chest to Bar(Pull-ups)

9 Burpees

RX+ chest to bar

RX pull-ups(only do 9 pull-ups each set if going Strict, note in comments)
*if not performing pull-ups, we’ll do bent over rows with a plate. 20 reps every round. Full extension of arms, plate touches your chest on the row.