Category: WOD

03/09/2020

By

Honey Badger Gym – CrossFit

MINDSET

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

Written by someone recognized as one of the greatest artists of time.

“Natrual born talent” is a myth. Movies portray it, sports news glamorizes… the “uncontrollable factor” that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success.

It’s easy to believe that we can’t control tomorrow. To believe that it is by chance. It’s far harder, to believe that it is within our capabilities. That there is another level of true grit and unrelenting effort we can choose to go. It’s realizing that the great Michaelangelo simply worked his ass off… and that we can too.

Greatness is never by chance. It is always by choice. The choice to do the work.

Warm-up (No Measure)

30 Seconds

Active Samson

Box Step-ups (Low Box)

Front Plank

Active Spidermans

Lateral Box Step-ups (Low Box)

Hollow Hold

Push-up to Down Dog

Box Step-ups (Higher Box)

Arch Hold

Air Squats

Lateral Box Step-ups (Low Box)

Sit-ups

Dumbbell Warmup

20 Seconds Each:

Goblet Squat

Single Arm DB Strict Press (Right)

Goblet Squat

Single Arm DB Strict Press (Left)

Goblet Squat

Performed With 1 Light Dumbbell

MOBILITY:

Dumbbell Ankle Stretch on Box: 45 Seconds Each Side

Child’s Pose on Box: 45 Seconds

Metcon (Time)

21-15-9:

Double DB Power Cleans (50’s/35’s)

Box Jump Overs (24″/20″)

Double DB Front Squats (50’s/35’s)

Toes to Bar
DUMBBELL MOVEMENTS

• Let’s choose a weight for both movements that you are capable of completing 25+ reps unbroken when fresh

• For the power cleans, you only have to touch one head of the dumbbell to the ground on the outside of the feet

03/06/2020

By

Honey Badger Gym – CrossFit

MINDSET

“A single death is a tragedy. A million deaths is a statistic.” – Joseph Stalin

A meaningful thought from the former dictator of the Soviet Union.

There is truth behind this statement that we can relate to. When we hear about the young girl who was hit by a car down the road, it breaks our heart. Yet the 300 that pass away in a train accident overseas doesn’t seem to have the same immediate effect. As human beings, we do not relate to the many. We relate to the one. We simply cannot connect on an emotional level to something without a specific human story.

The purpose of the quote above is not to shame us, but to bring perspective to something we can take into our daily lives: to treat every individual, as a true individual. Stereotypes are ever easy to adopt. But when we do, we write off individuals… as just another number. A “statistic”.

When we feel the desire to generalize, let’s choose the opposite path. Act for the one.

Warm-up (No Measure)

60 Seconds

Easy Shuttle Runs

Lateral Box Step Overs

40 Seconds

Moderate Shuttle Runs

Inchworm to Push-up

30 Seconds

Faster Shuttle Runs

Box Facing Step-ups

Metcon (AMRAP – Reps)

5 Rounds:

4 min AMRAP:

21/15 Calorie Assault Bike

15 Burpee Box Jumps (24/20)

Max 10 Meter Shuttle Runs In Time Remaining

Rest 4 Minutes Between

*lowest shuttle run round is your score

03/04/2020

By

Honey Badger Gym – CrossFit

MINDSET

“It’s not how much we give, but how much love we put into giving.” – Mother Theresa

Imagine we’re moving. And we have two friends, who both extend an offer to help.

The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.

Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?

We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”

Money has relative value. But time is an absolute.

If we want to make a “perishable donation”, give money.

If we want to make an everlasting impact, give time.

Warm-up (No Measure)

40 Seconds

Easy Row

Easy Bike

Single Unders

30 Seconds

Moderate Row

Moderate Bike

Quick Single Unders

20 Seconds

Faster Row

Faster Bike

High Single Unders

MOBILITY:

Pigeon Pose: 45 Seconds Each Side

Full Circle (Time)

RX+ For Time*:

1500 Meter Row

100 Double Unders

50 Calorie Assault Bike

100 Double Unders

1500 Meter Row

RX: 200 singles

*yay for equality ?‍♂️?

03/03/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Your mind is not your shoe size.” – Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.

Warm-up (No Measure)

30 Seconds

Inchworm to Push-up

Front Plank

Glute Bridges

Inchworm to Push-up

Hollow Hold

Single Leg Glute Bridges (30 Seconds Each)

Inchworm to Push-up

Arch Hold

Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Child’s Pose: 1 Minute

Peck Stretch: 1 Minute(30 each)

Snatch (3 position E2MOM for 10 min)

power or full is acceptable

Hi Hang(hip pocket)

Hang(just above knee)

Floor(does not need to be touch ago)

Metcon (AMRAP – Reps)

7 min AMRAP:

3 Power Cleans

3 Toes to Bar

6 Power Cleans

6 Toes to Bar

9 Power Cleans

9 Toes to Bar

…

Increase by 3 Reps Each Round

RX+ 135/93

RX 115/83

03/02/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In the “Cone of Learning” (Edgar Dale), we learn:

10% of what we read.

20% of what we hear.

30% of what we see.

50% of what we hear and see.

70% of what we say and write.

90% of what we actually participate in.

Information without application, is knowledge.

Information with application, is wisdom.

Warm-up (No Measure)

1 Minute

Easy Bike

Active Spiderman

Barbell Back Squats

45 Seconds

Moderate Bike

Active Samson

Barbell Front Squats

30 Seconds

Faster Bike

Push-up to Down Dog

Barbell Strict Press

MOBILITY:

Barbell Ankle Stretch: 1 minute

Front Rack Stretch: 1 minute

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Thruster 45/33

1 Minute Burpees

1 Minute Bike

1 Minute Rest