Category: WOD

12/06/2019

By

Honey Badger Gym – CrossFit

MINDSET

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

A quote from a man who is recognized as one of the greatest artists of all time.

There’s the intoxicating myth in our society that there is such a thing as natural-born talent. Some kind of mystical factor that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his magic secret.

It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder, to admit that it’s another level of true grit and unrelenting effort. To realize that the great Michaelangelo simply worked his ass off.

Greatness is not by chance. It is by choice. Let’s get to work.

Warm-up (No Measure)

2 min Bike or Row

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

Metcon (AMRAP – Reps)

Teams of 2, 30 min AMRAP:

10 Shuttle Runs, 1 Burpee Box Jump

10 Shuttle Runs, 2 Burpee Box Jumps

10 Shuttle Runs, 3 Burpee Box Jumps

Box Height: (24/20)
In this longer partner workout, one athlete works at a time

Both athletes will complete a full round before moving up in reps

For Example:

Athlete 1 will complete a 10 Shuttles + 1 Burpee Box Jump

Athlete 2 will complete a 10 Shuttles + 1 Burpee Box Jump

Athlete 1 will complete a 10 Shuttles + 2 Burpee Box Jump…

12/04/2019

By

Honey Badger Gym – CrossFit

MINDSET

“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale

The terrifying thing about excuses, is that they blind us to our next move. If we excuse or try to justify a misstep, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time.

On the flip side, owning what happens is not about beating ourselves up or throwing pity parties. It’s solely so that we can open our vision on where to go next. To see the lesson in front of us.

Excuses are contagious, and horribly damaging. Let’s take the opposite road, as growth begins with responsibility.

Warm-up (No Measure)

30 Seconds Each:

Single Unders

Slow Air Squats

High Single Unders

Cossack Squats

Quick Single Unders

Glute Bridges

Double Taps

Single Leg Glute Bridges

Double Under Practice

Jumping 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 Squat Hold: 1 Minute

Metcon (AMRAP – Reps)

5 min AMRAP:

Buy-In: 700 Meter Row

7 Squat Cleans (95/63)

25 Double Unders

Rest 5 Minutes

5 min AMRAP:

Buy-In: 500 Meter Row

5 Squat Cleans (115/83)

25 Double Unders

Rest 5 Minutes

5 min AMRAP:

Buy-In: 300 Meter Row

3 Squat Cleans (135/93)

25 Double Unders

12/03/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

If someone has 10 coins, are they rich? Let’s say no.

What if they have 100 coins. Probably not.

What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.

But… we know it wasn’t just the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it’s all that matters.

Warm-up (No Measure)

2 Rounds:

20 Seconds PVC Pass Throughs

40 Seconds Push-up to Down Dog

20 Seconds PVC Strict Press

40 Seconds Active Spidermans

20 Seconds PVC Push Press

40 Seconds Inchworm to Push-up

20 Seconds PVC Lateral Hops

40 Seconds Mountain Climbers

“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

Pec Stretch on Wall: 30 Seconds Each Side

Push Jerk (E2MOM x 10min 1 push press + 2 push jerks)

Metcon (Time)

21-15-9:

Push Jerks

Lateral Barbell Burpees

RX+ 135/93

RX 105/73

12/02/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen

The definition of success is whatever we make of it.

Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned?

We can view days as tests.

Or we can view days as opportunities.

Time to go tend to the field.

Warm-up (No Measure)

30 Seconds Each:

Easy Bike

Slow Air Squats

Medicine Ball Deadlifts

Moderate Bike

Active Samson

Medicine Ball Squats

Faster Bike

Active Spidermans

Medicine Ground to OH

Midline Med-Ball Madness

The class is one big team lined up in a straight line. With everyone’s medicine balls lined up next to the first athlete in the line, the team will pass all the medicine balls to the other end while holding a hollow position. Go for time in both direction and see how many trips we can make in 1 minute. After the hollow hold, we can switch to a high plank variation.

MOBILITY:

Child’s Pose on Ball: 1 Minute

Dumbbell Straddle Stretch: 30 Seconds Each Direction (Middle – Right – Left)

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

50 Wallballs (20/14)

40/30 Calorie Assault Bike

30 Toes to Bar

20 Alternating DB Snatches (70/50)