Category: WOD

01/27/2020

By

Honey Badger Gym – CrossFit

MINDSET

“You can’t build on top of success you don’t acknowledge.” – Dallas Travers

There’s a dark side to being so driven.

We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we were psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.

It’s not wrong to be passionately driven.

That’s not where the harm comes from.

The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Warm-up (No Measure)

30 Seconds

Active Samson

Lateral Squats

Active Spidermans

Air Squats

Push-up to Down Dog

Air Squats with Arms Overhead

1 Minute Each

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

Glute Bridge Walkouts

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 Sceonds

Wrist Stretch: 45 Seconds

Front Squat Hold: 45 Seconds

Clean and Jerk (build on the complex E2MOM x 10 min)

1 Power Clean

2 Front Squats

3 Push Jerks

Metcon (Time)

For Time:

10 Power Cleans

50 Air Squats

10 Front Squats

50 Air Squats

10 Push Jerks

50 Air Squats

RX+ 155/103

RX 115/83

01/25/2020

By

Honey Badger Gym – CrossFit

MINDSET

“If you aren’t going all the way, why go at all?” – Joe Namath

The most powerful force in the world is our full commitment. The “man-on-fire” mentality. Unyielding to any circumstance. A lack of commitment is the opposite. It’s one of the most dangerous things we can live with.

If we are going to fall flat on our face in something… then we are going to fall flat on our face. All too often we can’t control that outcome. If the ocean water is cold, whether we go in slow or fast, it’s not going to matter. It’s going to be really freaking cold. So we have two options.

Let’s burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do. We don’t just flirt with the idea of doing something. We go all in.

When we go to work, we show up to put on a championship performance.

When we have family over for dinner, we show up to put on a championship performance.

When we go to the gym to train ourselves, we show up to put on a championship performance.

Warm-up (No Measure)

30 Seconds Each

Easy Bike

Hollow Hold

PVC Pass Throughs

Moderate Bike

Arch Hold

PVC Overhead Squats

Faster Bike

Inchworm to Push-up

PVC V-Ups

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 30:

5 Toes to Bar

7/5 Calorie Assault Bike

5 Hang Power Snatches

Weight Increases Every 6 Rounds (Twice Per Teammate):

Weight 1: 75/53

Weight 2: 95/63

Weight 3: 115/83

Weight 4: 135/93

Weight 5: 155/103 (AMRAP)

01/24/2020

By

Honey Badger Gym – CrossFit

MINDSET

Science has measured humans to have 20,000 genes.

Some onions have 40,000.

The idea of better or worse “gene pools” is a myth. Genes are responsible for our skin and hair color at birth, but not at all towards our potential in life.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.

The great thing about Epigenetics is that we’re all born with it.

We just need to get after it.

Warm-up (No Measure)

2 Rounds

40 Seconds On / 20 Seconds Off:

Station 1: Row

Station 2: Front Plank Hold

Station 3: Glute Bridge Walkouts

Station 4: Banded Good Mornings

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Barbell Ankle Stretch: 1 Minute

Banded Pike Stretch: 1 Minute

Metcon (Time)

For Time:

1,500 Meter Row

30 Deadlifts (245/165)

45 Lateral Barbell Burpees

01/22/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps

Outnumbered by multiples, General Puller drove his Marines that day to victory. It was for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.

That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first to tell ourselves that next task or goal is not possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.

Like the Marines that day, sometimes we just need to get out of our own head, and do what we do best. Work. Even when we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything. Even when every damn reason tells us we can’t… let’s go win. That’s what we do.

Warm-up (No Measure)

30 Seconds

Push-up to Down Dog

Box Facing Step-ups

Kettlebell Romanian Deadlifts

Box Air Squats (Similar to a Wall Squat)

Lateral Box Step-ups (30 Seconds Each Side)

Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side)

Active Spidermans

Box Facing Step-ups (Higher Box)

Russian Kettlebell Swings

Performed with Light Kettlebell

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Wrist Stretch on Box: 30 Seconds Each Direction

Kettlebell Ankle Stretch: 30 Seconds Each Side

N.E Opening Day (Time)

21-15-9:

Wallballs 20/14

Pull-ups

Thrusters 95/63

Box Jumps 24/20″

Kettlebell Swings 53/35

RX+ C2B Pull-ups

01/21/2020

By

Honey Badger Gym – CrossFit

MINDSET

Pablo Picasso, the famous Spanish artist, was walking through the market one day when a young woman spotted him and ran over. She asked with great excitement and admiration for him to draw a picture for her as she handed over a piece of paper.

Pablo smiled, and obliged. He quickly drew a small, but beautiful, piece of art on the tiny piece of paper.

Absolutely stunned by the speed of such quality drawing, she asks – “But, Mr. Picasso, how is that possible? That only took you thirty seconds to draw this masterpiece!”

Pablo smiled again, and replied “My good woman, it took me 30 years to draw that masterpiece in thirty seconds.”

As we grow, give ourselves permission to create junk. To be able to laugh off mistakes, and get better through the lessons learned. We all want to thrive and do well, 100% of the time. But our own judgement can become our worst enemy. Judge less, and practice more. That’s the secret sauce.

Warm-up (No Measure)

2 Rounds

30 Seconds:

Shuttle Runs (Increase Pace 2nd Round)

Active Samson

2 Rounds

30 Seconds:

Row (Increase Pace 2nd Round)

Active Spidermans

2 Rounds

30 Seconds:

Bike (Increase Pace 2nd Round)

Inchworm to Push-up

Metcon (AMRAP – Reps)

5 Rounds:

4 min AMRAP:

30/20 Calorie Row

20/14 Calorie Assault Bike

AMRAP 10 Meter Shuttles

Rest 4 Minutes Between Rounds

* at least 2 shuttles must be completed each round as RX (down/back =2)