Category: WOD

11/15/2019

By

Honey Badger Gym – CrossFit

MINDSET

“One of the sincerest forms of respect, is actually listening to what another has to say.” – Brian McGill

Everyone hears things. Not everyone listens.

Just hearing the words of another is to scratch the surface. It’s often here where one can turn into their own mind, formulating a response. The listening has stopped at this point. The focus is elsewhere now.

What if we changed those efforts around.

Where instead of thinking of what to say next, we seek to see further than the words. In full commitment to appreciating their perspective.

Listen not with the intention to respond, but with the intention to understand.

Warm-up (No Measure)

30 Seconds Each

Push-up to Down Dog

Front Plank

Active Samson + Air Squat

Spiderman + Hamstring Stretch

Alternating Bird Dogs

Active Samson + Air Squat

Inchworm to Push-up

Shoulder Taps

Active Samson + Air Squat

“Barbell Stretches”

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Front Rack Stretch: 1 Minute

Chest Stretch: 45 Seconds Each Side

Wrist Stretch: 30 Seconds

Power Clean (1 hang + 1 from the floor touch & go E2MOM x 12)

Metcon (AMRAP – Rounds and Reps)

RX 12 min AMRAP:

9 Hang Power Cleans 135/93

12 Push-ups(chest to ground)

15 Deadlifts 135/93

RX+ 12 min AMRAP:

9 Strict Pull-Ups

12 Hang Power Cleans (135/95)

9 Strict Handstand Pushups

21 Deadlifts (135/95)
Chest must make contact with the floor on push-ups. If it helps, hand release is fine, but no worm push-ups!

11/13/2019

By

Honey Badger Gym – CrossFit

MINDSET

“People fail to achieve mastery, not because they aren’t talented, but because they aren’t disciplined.” – Daniel Pink

Our greatest strength as humans: Malleability.

Like playdough, the human being can mold and remold to whatever it desires. It’s incredible when you really think about it.

Yet over time, we can forget that, and say things like “I’m too old for that”, or, “I’ll never be able to do that”. Our playdough stays in a certain form for so long, it hardens. And we can barely move it, if at all.

However, with a single droplet of water at a time, one can start to soften the playdough. The playdough moves again, restored.

We must remember that playdough will always be playdough. We just need to bring the discipline, patience, and hard work… and we’ll take the shape of whatever we seek to be.

Warm-up (No Measure)

1 Minute

Easy Bike or Row

Glute Bridges

Lateral Box Step-ups (30s Each Leg)

40 Seconds

Moderate Bike or Row

Single Leg Glute Bridges (20s Each Leg)

Box Facing Step-ups

30 Seconds or Row

Faster Bike

Glute Bridge Walkouts

Slow Air Squats

“Barbell Stretches”

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Back Squat (1 pause rep(3 count) + 1 rep E290S(6 sets))

Metcon (Time)

RX 3 Rounds For Time:

30 Plate Ground to OH (25/15)

20/14 Calorie Bike or Row

20 Weighted Box Step-ups (25/15)

RX+ 3 Rounds For Time:

30/24 Calorie Bike

20 DB Box Step-Ups 50/35

10 Squat Cleans 135/93

Box height is 24/20″

11/12/2019

By

Honey Badger Gym – CrossFit

MINDSET

“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates can come drama, confusion, and a blurred line between what is “right” and what is “wrong”. Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

Warm-up (No Measure)

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

Sitting Arm Swings

Standing Arms Swings

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

100ft. Fast Feet

10 Shuttle Runs

MOBILITY:

Pigeon Pose: 1 Minute Each Side

Child’s Pose: 1 Minute

Metcon (Time)

Teams of 2(25 min cap)

12 Rounds For Time:

12 Alternating DB Snatches (50/35)

12 Lateral Burpees Over Dumbbell

12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

11/11/2019

By

Honey Badger Gym – CrossFit

MINDSET

“When you have one foot in the past, and one in the future, you piss on the present.”” – Dan Harris

It’s tempting to daydream about the future, and it’s far too easy to dwell on the past. Being present, here and now, is often the most challenging of the three.

When we think of the underlying reason why one would study the past and to plan to future, we can come to the agreement there’s a singular purpose – to make today, our very best. There is never a reason not to pursue that aim, well knowing that today could very well be our last.

Happiness is not something we postpone for the future; it is something we design for the present.

Warm-up (No Measure)

Jumping Jacks

Kettlebell Deadlifts

Single Arm Kettlebell Strict Press (30s Each Side)

Low Box Step-ups

Russian Kettlebell Swings

Barbell Strict Press & Reach

Low Box Jumps

American Kettlebell Swings

Barbell Push Press

*Performed With Light Kettlebell

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
ladies weights and box height

83# push press

35# kettlebell

20″box