Category: WOD

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

01/31/2020

By

Honey Badger Gym – CrossFit

MINDSET

“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower

Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.

He creates for us a divide between two categories – urgent tasks, and important tasks.

Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, “the news”. Meanwhile, important tasks are things that contribute to our long-term goals.

Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and seem like the things we should be doing right now.

If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got nothing done by its end.

Let’s take note of what we do today with a critical eye. Let’s cut the fluff.

Warm-up (No Measure)

30 Seconds

Single Unders

PVC Pass Throughs

Sit-ups

Single Unders

PVC Lat Stretch

Arch Ups

Single Unders

PVC Overhead Squats

V-Ups with PVC

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Couch Stretch: 45 Seconds Each Side

Hang Snatch (Build on the complex E2MOM x 10 min)

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

60 Double Unders

20 Toes to Bar

10 Hang Squat Snatches (135/93)

01/29/2020

By

Honey Badger Gym – CrossFit

MINDSET

“All progress depends on the irrational person.”

The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.

When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those believed things could be done differently.

We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.”

Warm-up (No Measure)

30 Seconds

Easy Row

Front Plank

Active Samson

Moderate Row

Right Side Split Squat

Left Side Split Squat

Faster Row

Right Side Plank

Left Side Plank

Dumbbell Warmup:

30 Seconds Each

Single Dumbbell Romanian Deadlifts (30 Seconds Each Side)

Goblet Alternating Reverse Lunges

Goblet Squats

Performed With 1 Light Dumbbell

MOBILITY:

Dumbbell Ankle Stretch: 45 Seconds Each Side

Metcon (Calories)

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-Ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

100’ Dumbbell Walking Lunge (50/35)

50 AbMat Sit-ups

Max Calorie Row

Rest 5 Minutes

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-ups

Max Calorie Row

01/28/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Perfection can be spelled with the word paralysis.” – Churchill

The act of “starting” is all too often the most challenging.

As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.

This defense mechanism is amazing for avoiding predators. It can save our life! But on the other hand… it can also prevent it.

Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.

Warm-up (No Measure)

30 Seconds

Easy Bike

Banded Good Mornings

Box Step-ups

Moderate Bike

Banded Pull Aparts

Lateral Box Step-ups (15 Seconds Each)

Faster Bike

Banded Pass Throughs

Lateral Hops Over Band

Body Positions

30-20-10

Hollow Hold Seconds

Arch Hold Seconds

MOBILITY:

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 45 Seconds

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

Buy-In: 100/80 Calorie Assault Bike*

Directly Into…

Max Rounds:

8 Burpee Box Jumps (24/20)

8 Chest to Bar Pull-ups

*9 min cap on the bike