Category: WOD

01/20/2020

By

Honey Badger Gym – CrossFit

MINDSET

“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” -Confucius

Imagine it’s the final days of 2020. We’re sitting at a desk together, with a pen and paper, answering these three questions:

1. What were my three biggest accomplishments in 2020?

2. Where did I set a goal, but miss my target? What happened?

3. What are the major areas of growth for 2021?

Warm-up (No Measure)

40 Seconds

Easy Bike

Glute Bridges

Single Arm Dumbbell Deadlift (20 Seconds Each Side)

Moderate Bike

Single Leg Glute Bridges (20 Seconds Each Side)

Single Arm Dumbbell Strict Press (20 Seconds Each Side)

Faster Bike

Slow Air Squats

Single Arm Dumbbell Front Squats (20 Seconds Each Side)

Performed with 1 Light Dumbbell

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Dumbbell Squat Hold: 45 Seconds

Child’s Pose on Dumbbell: 45 Seconds

Back Squat (12 min to build to a heavy 5 for the day)

Use your warmup sets however you see fit, and take 1-2 sets at 5 reps. If you fail, you’re done for the day.

Metcon (Time)

For Time:

50/35 Calorie Assault Bike

30 Single Arm DB Hang Clean&Jerk (50/35)

30 Single DBGoblet Squats (50/35)

30 Single Arm DB Hang Clean Jerk (50/35)

50/35 Calorie Assault Bike

*switch arms every 5 reps

01/18/2020

By

Honey Badger Gym – CrossFit

MINDSET

“The privilege of a lifetime, is being who you are.” Joseph Campbell

Beneath the surface, this quote brings two connected, but different thoughts:

One – to look inward, and not outward. Are our actions defining who we want to be, or what other people want us to be?

Two – that we have the chance to forge, to build, brick by brick, the person we want to be. Today, we aren’t quite there yet. But, if we can define who we want to be, and follow it up, day after day, pounding the stone until our hands bleed… we’ll have “the privilege of a lifetime”.

Warm-up (No Measure)

5 Minutes For Quality:

10 Shuttle Runs

3 Inchworm to Push-ups

6 Glute Bridges

9 Slow Air Squats

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Pec Stretch on Wall: 30 Sec Each Side

Front Rack Stretch: 1 Minute

Squat Hold: 1 Minute

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

1 Round of “The Chief”

20 Shuttle Runs

2 Rounds of “The Chief”

20 Shuttle Runs

3 Rounds of “The Chief”

20 Shuttle Runs

…

Continue to Add 1 Round Until Cap

1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats
A full round is completed after the shuttles are done.

01/17/2020

By

Honey Badger Gym – CrossFit

MINDSET

“If you know you opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb

To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.

We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.

Warm-up (No Measure)

30 Seconds

Easy Bike or Row

Active Spidermans

Sit-ups

Moderate Bike or Row

Active Samson

Hollow Hold

Faster Bike or Row

Push-up to Down Dog

Arch Hold

Box Jump Warmup

30 Lateral Hops Over Barbell

30 Seconds Box Step-ups

30 Seconds Box Jumps

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 on Box: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Metcon (Time)

3 Rounds:

7 Power Snatches (75/53)

7 Toes to Bar

7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:

7 Power Snatches

7 Toes to Bar

7 Box Jumps

50/35 Calorie Assault Bike

3 Rounds:

7 Power Snatches

7 Toes to Bar

7 Box Jumps

01/15/2020

By

Honey Badger Gym – CrossFit

MINDSET

“The future belongs to those who prepare for it today.” – Malcolm X

There’s something intoxicating about planning for the future. It’s the dream-world.

Yet when it comes time to cross the bridge from planning to execution, many lose their way. And nothing materializes.

View preparation as two parts, equally theoretical and tangible action.

Without the thought behind, it’s wasted energy in multiple directions.

And without action to follow thought, it’s nothing but a pipe dream.

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. Are we going to react to tomorrow, or are we going to respond to today?

Warm-up (No Measure)

30 Seconds

Easy Row or Bike

Single Unders

Cossack Squats

Moderate Row or Bike

Single Unders

Pausing Air Squats (3 Seconds in Bottom)

Faster Row or Bike

Single Unders

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Front Squat (1 paused rep + 1 front squat E2MOM x 10 min)

2 count pause

Metcon (Time)

On the 4:00 x 5 Rounds:

20/15 Calorie Row

40 Double Unders

7 Front Squats (165/113)

*score is slowest of 5 rounds

01/14/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich

Choice is one of the most powerful things we have as human beings.

But hiding in that power, is also one of the most destructive forces imaginable.

Ironically enough, the missing link to accomplishing that “thing”, is choice… specifically, the lack of it.

A different thought process from the quote above, is to stop trying to do everything.

To be able to stand in a room with a thousand doors, and be able to close 999 of them.

Are we trying to do too much? Sometimes less truly can be more.

Warm-up (No Measure)

30 Seconds

Easy Bike

Active Spidermans

Single Arm DB Strict Press (30 Seconds Each Side)

Moderate Bike

Push-up to Down Dog

Single Arm DB Row (30 Seconds Each Side)

Faster Bike

Inchworm to Push-up

Single DB Goblet Reverse Lunges

Body Positions

30-20-10:

Hollow Hold Seconds

Arch Hold Seconds

Front Plank on Hands Seconds

Warmup Performed With Single Light Dumbbell

MOBILITY:

Couch Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Metcon (Time)

3 Rounds:

12 Burpees to Target(pull-up bar)

18 Pull-ups(C2B RX+)

Directly Into…

3 Rounds:

12 Devils Presses 50s/35s

18/12 Calorie Assault Bike