Category: WOD

04/07/2020

By

Honey Badger Gym – CrossFit

MINDSET

“As for me, all I know is that I know nothing.” – Socrates

A core belief of ours is to “always be a student”. Regardless of age, experience, accomplishments… there is always so much to learn. And if we retain this mindset, it allows us to keep our eyes open for the next improvement.

Let’s draw two themes from this: One is that everyone is a teacher, we can learn from every interaction, if only we look for it. Two, that we should challenge our assumptions. When we believe we have things figured out, have we truly seen it from all angles? It’s never easy to become a “victim of the landscape”, falling complacent simply because we’ve done something so many times before. It’s working perhaps, but, could it be better?

Always open-minded, eager to learn. Always a student.

Warm-up (No Measure)

8 Minutes Straight

1 min line-Hops or jump rope or row

1 Minute Glute Bridges

1 min line-Hops or jump rope or row

1:00 Hollow Rocks

1 min line-Hops or jump rope or row

1 Minute Glute Bridge Walkouts

1 min line-Hops or jump rope or row

1 Minute Sit-Ups

Metcon (Time)

100 DU, 50 Sit-Ups, 400m Run*

80 DU, 40 Sit-Ups, 400m Run

60 DU, 30 Sit-Ups, 400m Run

40 DU, 20 Sit-Ups, 400m Run

20 DU, 10 Sit-Ups, 400m Run

*have a stop watch or time piece for your run to modify today. Set a comfortable pace for about 1 minute out, then push a little bit after the turn around. This should keep our 400m runs 2 min or less.

*no penalty for jump rope singles today, just move!

04/06/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Never confuse movement, with action.” – Ernest Hemingway

We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.

We don’t want to just “move” through life, just like how we don’t want to “exercise”. We train. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going.

Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?

Warm-up (No Measure)

8 Minutes For Quality:

30 Single Unders

200 Meter Row/Run/Bike Erg/10 cal AB

10 PVC Pass Throughs *

5 Inchworm to Push-ups

*Use broomstick, band, towel, rake etc.

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

4 Strict Pull-ups(8 bent over rows)*

8 Burpees

12 Single DB Step Back Lunges*

*if we don’t have the means to do pull-ups, let’s perform 8 bent over rows with a dumbell or weighted odd object

*Let’s keep both hands on either side of the dumbbell held horizontally across the chest during the lunges. If using an odd object, try to keep it in the front rack

*if you’re feeling froggy, throw a weight vest on

04/04/2020

By

Honey Badger Gym – CrossFit

MINDSET

“When you have one foot in the past, and one in the future, you piss on the present.”” – Dan Harris

It’s fun to think about the future, and it’s easy to dwell on the past.

What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.

Nothing is insignificant. From the most subtle acts at home between family members, to the minor conversation at work. We never know when it’s our last moment.

It’s less of a morbid thought, and more of a recognition of how fast our lives can be. When everything becomes significant, nothing is more important than right now.

Warm-up (No Measure)

4 x 30 seconds each:

Shoulder Taps

Samson Stretch

Inchworms

Cossack Squats (Alternating)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 Air Squats*

9 DB Snatches, right arm

10 Push-ups

9 DB Snatches, left arm

*keep those hands off your thighs and hips, slow down, move better, we got this!

04/03/2020

By

Honey Badger Gym – CrossFit

MINDSET

“When we are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” – Simon Sinek

Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.

Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.

Warm-up (No Measure)

3 Sets

10 Good Mornings (Use broomstick or cross arms over chest)

10 Lateral Jumps over DB

10 ALternating DB Clean

10 Alternating DB Push Press

5 Push-ups to Down Dog

Kalsnew (Time)

For Time:

100 Alternating DB Clean & Jerks

5 Burpees over DB EMOM starting at 0:00

Thursday Suggestion

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

Warmup Set 1

20 Doubles or Singles

10 Alt. Reverse Lunges

5 Reverse Burpees

Performed With Lighter Weight

Warmup Set 2

10 Double or Singles

10 Alt. Reverse Lunges

3 Reverse Burpees

Performed With Workout Weight

https://youtu.be/WCEuVr-n_OY

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

60 Double Unders

30 Dumbbell Reverse Lunges

15 Reverse Burpees