Category: WOD

02/05/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Stay committed to your decisions, but stay flexible to your approach.” – Tony Robbins

We can’t always see what is ahead on the windy road.

We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.

Direction without flexibility is a recipe for disaster, forcing a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.

It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the “what” we’re after, but flexible in the “how.”

Warm-up (No Measure)

Bike & Plate Warmup

1 Minute Easy Bike

30 Seconds Plate Hops V

45 Second Easy-Moderate Bike

30 Seconds Plate Ground to Overhead

30 Seconds Moderate Bike

30 Seconds Plate Lateral Squats (Holding Plate Out Front)

15 Seconds Moderate-Fast Bike

30 Seconds Plate Counterbalance Squats

Use Single 10# or 15# Plate For Warmup

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Front Rack Stretch: 45 Seconds

Wrist Stretch: 45 Seconds

Barbell Ankle Stretch: 45 Seconds

Metcon (Time)

Buy-In: 15 Clusters (135/93)

3 Rounds:

21/15 Calorie Assault Bike

15 Chest to Bar Pull-ups

Cash-Out: 15 Clusters (135/93)

02/04/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light.” – Elizabeth Roth

As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.

Ideas are like rose buds. They constantly need to be “pruned” or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.

Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what needs to stay… and what needs to go.

Warm-up (No Measure)

30 Seconds

Single Unders

Alternating Shoulder Taps

Banded Pass Throughs

Single Unders

Push-up to Down Dog

Banded Pull Aparts (Palms Down)

Single Unders

Inchworm to Push-up

Banded Pull Aparts (Palms Up)

Static Holds(choose one)

Hold For Max Time in 60 Seconds Window in 1 of the Following:

Ring Top Support Hold (Top of Ring Dip)

Handstand Hold on Wall

Push-up Plank Hold (On Hands)

MOBILITY:

Pec Stretch on Wall: 30 Seconds Each Side

Table Top Stretch: 1 Minute

Strict Gymnastics

3 Sets for Max Reps (Choose 1):

Max Strict Handstand Push-ups

Max Strict Ring Dips

Max Push-ups

Least Complex: Push-ups

Moderate Complexity: Strict Ring Dips

**Most Complex: **Strict Handstand Push-ups

To get the most bang for our buck, let’s choose the movement (or variation of that movement) that allows for at least 7 reps per set

Push-ups (3 sets for max reps)

Ring Dips (3 sets for max strict reps)

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

No kipping, use them muscles

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

10 Burpees

25 Double Unders

02/03/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Water the flowers, not the weeds.”

Imagine your vision being a water hose.

And wherever your attention goes, you water.

Whatever we water… grows.

There is truth behind this. Every day, we are going to spend our water (our thoughts), on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts will grow into reality.

But the opposite is also true.

Check in with ourselves today.

Are we watering the flowers, or the weeds?

Warm-up (No Measure)

30 Seconds

Easy Shuttle Runs

Walking Samson Stretch

Glute Bridges

Front Plank (On Elbows)

Moderate Shuttle Runs

Walking Spiderman Stretch

Single Leg Glute Bridges (30 Seconds Each)

Side Plank (30 Seconds Each)

Faster Shuttle Runs

Walking Lunges

Glute Bridge Walkouts

Wall Sit (Just Below Parallel)

Barbell “Stetches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (Time)

*On the 5:00 x 5 Rounds:

7 Deadlifts (185/135)

20 Alternating Jumping Lunges*

7 Deadlifts (185/135)

200m Run(Fred&Reds loop)

*slowest round is your score, lets adjust reps to assure we have at least one minute of rest each round
*Hips must fully extend on your jump lunges. This means you will actually move up and down in the air lol you will not just be switching your feet quickly with a shuffle. Lets get athletic!

Sunday Suggestion

By

Honey Badger Gym – CrossFit

Metcon (Time)

Push Press

Build to a Heavy Set of 3

For Time:

21 Push Presses (95/63)

5 Rounds of “Cindy”

15 Push Presses

3 Rounds of “Cindy”

9 Push Presses

1 Rounds of “Cindy”

02/01/2020

By

Honey Badger Gym – CrossFit

MINDSET

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

“Pretty good” is decent.

“Pretty good” is average.

“Pretty good” checks the box.

“Pretty good”… is the enemy of excellent.

How we do anything is how we do everything… and there is nothing in life worth doing half-assed.

Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second time sooner than we think. Let’s take those “pretty goods”… to great.

Warm-up (No Measure)

3 Stations

1 Minute Each

Easy Row

Active Spidermans

Good Mornings + Back Squats (30 Seconds Each)

Moderate Row

Active Samson

Elbow Rotations + Strict Press & Reach (30 Seconds Each)

Moderate-Fast Row

Push-up to Down Dog

Romanian Deadlifts + Front Squats (30 Seconds Each)

MOBILITY:

Barbell Ankle Stretch: 45 Seconds

Pec Stretch on Wall: 45 Seconds Each Side

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Row

1 Minute Power Cleans (115/83)

1 Minute Burpees

1 Minute Rest