Category: WOD

01/08/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown

Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.

Empathy, on the other hand, is free of judgment. It’s being an sincere listener, present for the individual in relation… but not “diagnosis”. Instead of being there to fix you, it’s being there with you.

Rarely can a response make something better. What can make something better, is connection.

Warm-up (No Measure)

1 Minute

Easy Bike

Easy Row

Slow Squats to Medicine Ball (Butt to Ball)

40 Seconds

Moderate Bike

Moderate Row

Squats with Medicine Ball (Bear Hug Ball)

20 Seconds

Faster Bike

Faster Row

Jump Squats with Medicine Ball (Bear Hug Ball)

MOBILITY:

Couch Stretch: 45 Seconds Each Side

Pigeon Pose: 45 Seconds Each Side

Metcon (Time)

For Time:

50/35 Calorie Bike

1000m run

50 Wallballs 20/14

1000/900m Row

1000m run

50 Wallballs 20/14

01/07/2020

By

Honey Badger Gym – CrossFit

MINDSET

“80% of success is showing up.” – Woody Allen

We can become obsessed with achievements. We chase the weightlifting PR, chase the next promotion, chase the next “X”.

As an example, let’s say we’re moving through a 10-Week Snatch program… and things are feeling great. We’re 9 weeks in, and we moving so much better than when we started. The same weights we started with feel so, so much easier. What used to be a heavy lift for us is a no-brainer now.

But until we move a single pound over our current PR at the end of the cycle, we don’t allow ourselves to consider that we’re better. And if we test out at Week 10 of the cycle, and do not PR… what would be our immediate reaction?

The paradigm shift is this:

To not view progress as a means to an achievement.

And instead to view progress as the achievement.

Warm-up (No Measure)

30 Seconds Each:

Single Unders

Active Spidermans

Glute Bridges

Single Unders

Frog Hops

Single Leg Glute Bridge (30 Sec Each Side)

Single Unders

Slow Burpees

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: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Power Clean (2 paused reps E2MOM x 10min )

2 count pause at the knee

2 count pause in the catch before standing

Reps do not need to be touch and go

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

30 Double Unders

10 Power Cleans (155/103)

30 Double Unders

10 Lateral Barbell Burpees

01/06/2020

By

Honey Badger Gym – CrossFit

MINDSET

“Death is one prophecy that hasn’t failed.” – Edmund Wilson

Have you ever been asked, “What would you do if you only had a week to live?”

Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.

But the morbid truth, is that we all have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.

Warm-up (No Measure)

3 Rounds:

30 Seconds Each:

PVC Pass Throughs

Inchworm to Push-up

PVC Overhead Squats

Active Samson

*Attempt to Get More Narrow on PVC Pipe with Each Round

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Banded Lat Stretch: 1 Minute Each Side

Banded Pike Stretch: 1 Minute

Metcon (2 Rounds for reps)

5 min AMRAP:

21-15-9:

Overhead Squats

Toes to Bar

Rest 5 Minutes

5 min AMRAP:

15-12-9

Thrusters

Chest to Bar(Pull-ups)

Weights:

RX+ 95/63

RX 65/45

01/04/2020

By

Honey Badger Gym – CrossFit

Metcon (Time)

2 Rounds(30min cap):

400 Meter Run

30 Single Dumbbell Box Step-Ups (24/20)

400 Meter Run

30 Single Dumbbell Hang Clean & Jerks

400 Meter Run

30 Single Dumbbell Power Snatches

Dumbbell: 50/35