Category: WOD

05/11/2020

By

Honey Badger Gym – Crossfit

MINDSET

“The only difference between feedback and criticism, is how you hear it.” – Tim Grover

We are defensive creatures. It’s in our nature for self-preservation.

We’ve all related to a time where we felt threatened by feedback. Where we felt like we were being attacked. Much like the primal man, self-preservation kicks in. But outside of that uncomfortable moment, we recognize that feedback is the best thing for us. It’s the secret sauce to improvement. So how can we train our minds to receive it as so?

Remind ourselves, whenever we have the luxury to receive feedback (because it is), there is no downside. There literally isn’t. Even if the feedback or advice is something we can’t use at all, or it doesn’t fit our goals, we still gained insight from another’s point of view or angle.

Whenever feedback comes our way, it’s a gift. If we can remind ourselves of this as the feedback comes, we’ll never hear “criticism” again.

Warm-up (No Measure)

3 Sets

30 Seconds Single Unders

30 Seconds Active Samson

30 Seconds Push-up to Down Dog

30 Seconds Slow Air Squats

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

20 Alt. DB Power Snatches

40 Double Unders

20 DB Overhead Reverse Lunges(switch arms at 10)

40 Double Unders
60 Single Unders

Saturday Suggestion

By

Honey Badger Gym – Crossfit

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Double DB Clusters or alternating single arm squat clean thrusters

200 Meter Run

Do this at home or meet us at Mercy Park at 9am!

05/08/2020

By

Honey Badger Gym – Crossfit

MINDSET

“Success is not owned. It’s leased. And rent is due every day.” – J.J. Watt

Having a “chip on your shoulder” is an known as an edge. As if the athlete has more to prove given his or her circumstances than the next one. But as soon as success is reached, that edge… it disappears.

We don’t own success. We have to work for it every day. If we cross a thousand finish lines, let’s establish a thousand more. Not for any other reason than the unstoppable fiery purpose behind… To find the next best version of ourselves.

Warm-up (No Measure)

8 Rounds

20 Sec Runners Stretch + Reach

10 Sec Mountain Climbers

8 Rounds

20 Seconds Shoulder Taps

10 Seconds Supermans

Push-ups (3 sets for max reps(rest 2 min))

No unnecessary pausing or resting at the top of the plank and absolutely no resting on the floor.

Pushups begin and end at the top of the plank.

Strict Handstand Push-ups (3 sets for max reps(rest 2 min))

No kipping, use them muscles

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

10 TTB(RX+) or 10 V-ups(RX)

20 Shuttle Runs(10m)

Workout starts from where your 10m shuttle run starts.

Toes to Bar will start workout touching the wall.

V-ups will start workout standing on the turf.

If you’re at home, start standing from wherever you’re performing your midline movement.

Thursday Suggestion

By

Honey Badger Gym – Crossfit

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

3 Strict Pull-ups

3 Reverse Burpees

3 Hollow Rocks

6 Strict Pull-ups

6 Reverse Burpees

6 Hollow Rocks

…

Add (3) Reps Per Round

05/06/2020

By

Honey Badger Gym – Crossfit

MINDSET

“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt

We are problem-solving-machines. Once we get started, it’s like we kick into gear. Sometimes, it even surprises us how naturally and seamlessly we work through the issue. Turns out we just need to transition that energy from the “wishing” phase, and into the “action” phase.

Ever have a hard time starting to clean the house? The “trick” everyone knows, is to just start. We could stress over it all morning, where we can actually feel the energy being sapped from us, despite the lack of anything being done. Or, we can take that energy and just start.. And as we do, we snap into motion and things start flowing.

Wishing, hoping, wanting… they do nothing. Planning, action, and the demanding of ourselves to create the “how” makes change.

Let’s reinforce it in our minds – we weren’t made to “wish”. We were made to act.

Warm-up (No Measure)

3 Sets

30 Seconds Single Unders

30 Seconds Active Samson

30 Seconds Slow Air Squats

Athletes choice for Barbell or Dumbbell(choose and continue with the warmup option for your choice)

Barbell Warmup:

10 Deadlifts

10 Hang Muscle Clean + Strict Press

10 Front Squats

10 Front Rack Step Back Lunges

Dumbbell Warmup:

10 Deadlifts (Outside of Legs)

10 Hang Clean + Strict Press

10 Front Squats

10 Step Back Lunges

*use two light DBs or one and go 5 reps each side on the movements

Metcon (AMRAP – Reps)

5 Rounds x 3 min AMRAP:

60 Double Unders

20 Jumping Lunges

Max Rounds of “Macho Man”

Rest 1 Minute Between Rounds

“Macho Man”

3 Power Cleans

3 Front Squats

3 Push Jerks
Choose weights that you can could do 2-3 rounds of “Macho Man” without dropping the bar or Dumbbells.

Your choice of Barbell, Double Dumbbell, Odd Object/Sang bag, or Single Dumbbell. If using a single dumbbell, perform 3 reps per side on all movements.

3 power cleans with L&R arm

3 front squats with L&R arm

3 push jerks with L&R arm

Mods:

*90 singles instead of dubs

*step Back lunges instead of jumps