Category: WOD

11/30/2019

By

Honey Badger Gym – CrossFit

MINDSET

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” – Steven Hawking

One of the largest dangers in life is a closed mind.

Yet, very, very few, close on purpose.

We often don’t even realize it’s happening, until it’s too late.

It’s how our mind operates by default. When we think we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer are even aware of the next idea, the next thought, as it passes us by. We blind ourselves.

It is not a plea to discount what we have learned. Cherish what we have learned! But instead, value the one thing we truly have – the willingness, to learn. That we have, in full. The willingness to listen to the next path, the next way. The willingness to stare, nakedly, at our weaknesses and address them. The willingness, to always be a student.

As Socrates said, “All I know, is that I know nothing.”

Warm-up (No Measure)

30 seconds each:

Light shuttle

Push-up to down dog

Front rack stretch

Moderate shuttle

Inch worms with push-up

Elbow rotates with bar

Fast shuttle

Shoulder taps

Press and reach

With a light plate:

10 reverse flys

10 shoulder rotates each side

10 weight plate angels

30 second plank hold

Shoulder Press (Establish heavy 3 from the floor)

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 8 Minutes:

3 Strict Presses (75/55)

10 Shuttle Runs

6 Strict Presses (75/55)

10 Shuttle Runs

9 Strict Presses (75/55)

10 Shuttle Runs

…etc…
Weight on the bar should be something you could press for 20+ reps when fresh.

11/29/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Live life on purpose”” – Simon Sinek

As simple as this sounds, every action we take in our lives should have a clear and defined purpose.

As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify. We would never throw our money into the wind. Yet… we can often find ourselves doing so with our time.

Unlike money, which can cycle back around on the next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are limited… time is our most precious, irreplaceable resource.

As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at “years-end-summary”, when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so.

Warm-up (No Measure)

30 Seconds

Easy Bike or Row

Front Plank

Inchworm to Push-ups

Moderate Bike or Row

V-Ups

Glute Bridge Walkouts

Faster Bike or Row

Mountain Climbers

Push-up to Down Dog

Movement prep(coaches choice)

Metcon (Time)

For Time(30 min cap):

100 Hang Power Cleans (75/53)

100 Calorie Row

100 Burpee Over Rower

100 Toes to Bar

100 Wall Balls (20/14)

100 Med Ball Sit-ups (20/14)

100 Box Jump Overs (24/20″)

100 Russian Swings (53/35)

100 Pull-ups

100 Front Squats (75/53)

Teams of 2-3(coaches choice)

RX+ is 2 people

RX is 3 people

11/27/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.”

– Jocko Willink

As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.

Yet there is a difference between acknowledging the voices, and listening to them.

It is a choice to be lazy.

It is a choice to be frustrated.

It is a choice to be negative.

When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do.

Warm-up (No Measure)

45 Seconds

Easy Bike

PVC Strict Press & Reach

Straight Leg Swings (15 Seconds Each Side)

Moderate Bike

PVC Sotts Press

PVC Pass Throughs

Faster Bike

PVC Lift Offs

PVC Lat Stretch

Modified Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the Neck Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Power Snatch (E2MOM x 10 min build on a 3 position complex)

3 positions:

1 High Hang Power Snatch (Pockets)

1 Hang Power Snatch (1 Inch Above Knee)

1 Power Snatch (Floor)

Metcon (AMRAP – Reps)

3 min AMRAP:

9/6 Calorie Assault Bike*

12 Power Snatches (95/63)

Rest 3 Minutes

3 min AMRAP:

9/6 Calorie Assault Bike

8 Power Snatches (115/83)

Rest 3 Minutes

3 min AMRAP:

9/6 Calorie Assault Bike

4 Power Snatches (135/93)

*if you rode a bike yesterday, rower is available to you today

11/26/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene

Let’s not wait for the perfect time.

Let’s instead just create it.

“Just start”. We’ve used this approach in our strategy pieces. As we transition from the double-under rope to the wallballs, let’s just start. If we can remove that moment of hesitation, we quickly find those first repetitions are always there… and more. We surprise ourselves with a set of 15 reps, when we could have bet our lives that we might fail the first.

We can either await the picture perfect moment, or we can get outside and create it.

Warm-up (No Measure)

Buddy 1

Fish Game on Rower

Buddy 2

1 Minute: Shuttle Runs

1 Minute: Walking Spidermans

1 Minute: Walking Samson

1 Minute: Walking Inchworms

*Score is Combined Total of Fish Game Scores

Barbell “Stretches”

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

MOBILITY:

Child’s Pose: 1 Minute

Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Metcon (Time)

RX+ 3 Rounds:

400 Meter Run

10 Power Cleans (155/103)

500/400 Meter Row

10 Push Jerks (155/103)

RX 3 Rounds:

400 Meter Run

10 Power Cleans (115/73)

28/20 Calorie Bike*

10 Push Jerks (115/73)
RX also may row if needed(coaches choice) 500/400

11/25/2019

By

Honey Badger Gym – CrossFit

MINDSET

“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius

A short story to share.

A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.

As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.

As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.

The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.

At times, we can take many such relationships with our family and friends for granted.

Warm-up (No Measure)

2 Minutes For Quality:

10 Glute Bridges

10 Kettlebell Deadlifts

2 Minutes For Quality:

20 Single Unders

10 Russian Kettlebell Swings

2 Minues For Quality:

10 Single Leg Glute Bridges (5 Each Side)

10 Kettlebell Goblet Squats

*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:

Kettlebell Calf Smash: 30 Seconds Each Side

Kettlebell Ankle Stretch: 30 Seconds Each Side

Kettlebell Squat Hold: 30 Seconds

Back Squat (5-5-5 build or use the same weight across)

we’ll take 12ish minutes to hit our 3 sets. rest 2-3 min between each set.

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP:

35 Double Unders

25 Air Squats

15 Kettlebell Swings (53/35)