Category: WOD

12/13/2019

By

Honey Badger Gym – CrossFit

MINDSET

“You’re not your job. You’re not how much money you have in the bank. You’re not the car you drive. You’re not the contents of your wallet. You’re not your (expletive) khakis.” – “Fight Club” (Movie)

The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.

If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… how would one describe us?

Let character be what defines us. Let it be our loudest statement.

Warm-up (No Measure)

1 Minute

Easy Row

Active Samson

Reverse Lunges

45 Seconds

Moderate Row

Active Spidermans

Air Squats

30 Seconds

Faster Row

Push-up to Down Dog

Single Dumbbell Strict Press (Hold Each Side of the Rubber)

MOBILITY:

Dumbbell Ankle Stretch: 45 Seconds Each Side

Dumbbell Goblet Squat Hold: 45 Seconds

Child’s Pose on Ball: 45 Seconds

Metcon (Time)

RX For Time:

30/21 Calorie Row

30 Alt. DB Box Step-ups 50/35

20/14 Calorie Row

20 Alt. DB Box Step-ups

10/7 Calorie Row

10 Alt. DB Box Step-ups

… Directly Into:

10 Alt. DB Snatches 50/35

10 Wallballs 20/14

20 Alt. DB Snatches

20 Wallballs

30 Alt. DB Snatches

30 Wallballs

RX+ For Time:

30-20-10:

Row Calories

50′ Dumbbell Walking Lunge (One Arm Extended)

… Directly Into:

5 Devil Presses (50’s/35’s)

10 Wallballs (30/20)

10 Devil Presses (50’s/35’s)

20 Wallballs (30/20)

15 Devil Presses (50’s/35’s)

30 Wallballs (30/20)

12/11/2019

By

Honey Badger Gym – CrossFit

MINDSET

“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut

It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.

But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.

Awkward and clumsy are not just OK… they’re part of the way.

Warm-up (No Measure)

3 Sets

30 Seconds Assault Bike

30 Seconds Single Unders

Increasing Intensity & Height with Each Round

Glute Bridge Sequence

40 Seconds Each:

Glute Bridges

Single Leg Glute Bridges (40s Each Side)

Glute Bridge Walkouts

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:

Barbell Ankle Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Front Squat (3 reps E2MOM x 10 min)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

60 Double Unders

30/21 Calorie Assault Bike

15 Front Squats (155/105)

RX+

Erg bike or assault

10 thrusters instead of 15 front squats

12/10/2019

By

Honey Badger Gym – CrossFit

MINDSET

“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister

Goal setting can be exciting. We all love doing it… thinking about the future. To plan, visualize, and dream. It’s arguably a major strength of ours, as there rarely ever is a shortage we can list off.

The quote brings to light that this strength is however a double-edged sword. For we can create so many goals that we actually dilute our focus. And dilute our time and effort. It’s not that some aren’t important to us, but… if everything is important, then nothing is important.

Less can be more. In the words of Confucius, “Person who chases two rabbits, catches neither”.

Warm-up (No Measure)

30 Seconds Each:

Active Spidermans

Side Plank (30 Seconds Each Side)

Mountain Climbers

Flutter Kicks

Frog Hops

Shoulder Taps

8 rounds of ROWling w/ a partner:

Partners alternate(4 each)

Burpee Penalty For Any Meters Over or Under 100 Meters. Partner can’t go until penalty is completed.

Example: 94 or 106 = 6 Burpee Penalty

MOBILITY:

Couch Stretch: 1 Minute Each Side

Pec Stretch on Wall: 30 Seconds Each Side

Lead Foot (3 Rounds for reps)

4 min AMRAP:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups*

rest 4 minutes

4 min AMRAP:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

rest 4 minutes

4 min AMRAP:

15/9 Calorie Row

15 Burpees

15 Pull-ups

*RX will do pull-ups in the 1st and 3rd round

12/09/2019

By

Honey Badger Gym – CrossFit

MINDSET

“I’ve always wondered why birds stay in the same place, when they could fly anywhere in the world. And then I ask myself the same question.” – Harun Yahya

We are like the bird. We can fly anywhere in the world. But… we hold ourselves back.

I don’t have the time. I’m not educated enough. I’m too old. I’m too young. I’m not a natural with this. I can’t afford it. I’m afraid of what might go wrong.

Every single one of the above can be legitimately true. But even with that being the case, we still want to see what they are at their core. A list of self-induced doubts and fears.

What Harun Yahya expresses is a powerful perspective we can take into our day: we sometimes can forget that we have wings.

Warm-up (No Measure)

30 Seconds Each

PVC Pass Throughs

Active Samson + Air Squat

Box Facing Alternating Step-ups (Low Box)

PVC Overhead Squats

Inchworm to Push-up

Lateral Box Step Overs

PVC Overhead Squats (More Narrow)

Push-up to Down Dog

Box Facing Alternating Step-ups (Higher Box)

“Barbell Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press (Behind the Neck)

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

MOBILITY:

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 1 Minute

Overhead Squat (10 min to establish a heavy single for the day)

no misses today

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

6 Power Snatches 95/63

9 Overhead Squats 95/63

12 Box Jumps 24/20″