Category: WOD

02/29/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Your obsessions become your possessions.” – Ed Mylett

The word “obsessed” gets a bad rap.

And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not a causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.

Be obsessed with becoming a better husband. A better wife.

A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.

Warm-up (No Measure)

Parking Lot Lap

30 Seconds Each

Air Squats

PVC Pass Throughs

Parking Lot Lap

30 Seconds Each

Air Squats

PVC Lat Stretch

Parking Lot Lap

30 Seconds Each

Air Squats

PVC Overhead Squats

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (AMRAP – Reps)

5 min AMRAP:

600m Run

Max Power Snatches (95/63)

Rest 5 Minutes

5 min AMRAP:

600m Run

Max Power Clean and Jerks (95/63)

Rest 5 Minutes

5 min AMRAP:

600m Run

Max Thrusters (95/63)

02/28/2020

By

Honey Badger Gym – CrossFit

MINDSET

“75% Emotional, 25% Physical”

It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton).

But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependant on the physical actions we take, and more on the emotional backings behind them.

We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe.

75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?

When we think about it that way, successful action isn’t just about what we’re doing, and far more about how we’re doing it. Despite the battle being in our hands, it’s won in our mind.

Warm-up (No Measure)

Alternating On the Minute

Minute 1: Row or Bike

Minute 2: Active Spidermans Video

Minute 3: Row or Bike

Minute 4: Mountain Climbers Video

Minute 5: Row or Bike

Minute 6: Frog Hops Video

Minute 7: Row or Bike

Minute 8: Slow Step-up Burpees

Work For 40 Seconds, Transition For 20

Metcon (AMRAP – Reps)

30 min EMOM:

Min 1: 15/12 Calorie Row

Min 2: 15 Burpees

Min 3: 15/12 Calorie Bike

Min 4: 15 Burpees

Etc..

Score will be the lowest calories/burpees achieved in 50 sec with 10 sec transition time.

Example:

Lowest machine score + lowest burpee score is your score.

02/26/2020

By

Honey Badger Gym – CrossFit

MINDSET

“If you fight for your limitations, you get to keep them.” – Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough.

Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

Warm-up (No Measure)

60 Seconds

Easy Bike or Row

Wall Sit

Active Spidermans

45 Seconds

Moderate Bike or Row

Glute Bridge Walkouts

Box Step-ups (Facing Box)

30 Seconds

Faster Bike or Row

Single Leg Glute Bridges (30 Seconds Each)

Lateral Box Step Overs

Warmup Performed to Low Box

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Couch Stretch: 1 Minute Each Side

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

30/21 Calorie Bike or Row*

30 Kettlebell Swings (53/35)

30 Box Jumps (24″/20″)

30 Deadlifts (135/93)
If your rowed Monday, ride a bike.

If you biked Monday, row your boat.

02/25/2020

By

Honey Badger Gym – CrossFit

MINDSET

“I want to see it, before I believe it.”

We are visually oriented people.

We seem to trust our eyes more than our other senses.

It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night, if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear news through the grapevine, but we doubt it until we see it.

Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power to writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real.

Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it, before we believe it.

Warm-up (No Measure)

30 Seconds

Plate Hops

PVC Pass Throughs

Single Unders

Plate Ground to Overhead

PVC Sotts Press Video

Single Unders

Plate Lateral Squats

PVC Overhead Squats

Single Unders

Barbell “Stretches”

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

Pec Stretch on Wall: 30 Seconds Each Side

Metcon (Weight)

On the 4:00 x 5 Rounds:

50 Dubs(75 singles)

5 Bar Muscle-ups( 10 MB G2OH 30/20)

5 Power Snatches

*Build in Snatch Weight*
You should be done with all your work by the 3 minute mark to ensure you get 1 minute of rest.

Snatches need to be made in consecutive order, no misses in between.

You’ll build in weight each round on the snatches.

Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day.

These reps do not need to be completed touch and go.

Record all 5 weights used, with the final score being the heaviest weight lifted.

02/24/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

Warm-up (No Measure)

40 Seconds

Easy Row or Bike

Inchworm to Push-ups

Moderate Row or Bike

Active Samson

Faster Row or Bike

Push-up to Down Dog

30 Seconds

Arch Hold

Air Squats

Hollow Hold

Air Squats

Glute Bridges

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Pigeon Pose + Wrist Stretch: 1 Minute Each Leg

Metcon (Time)

3 Rounds:

9 Front Squats (95/63)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row or Bike*

3 Rounds:

9 Front Squats (95/63)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row or Bike*

3 Rounds:

9 Front Squats (95/63)

7 Toes to Bar

5 Lateral Barbell Burpees

*Jersey style is in effect for machines, first come first serve, sorry bout ya.