Blog - Warrior Mindset

Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet with special guest and fellow Martial Artist Heather Dughaish.

(more…)

010421

by Gene Crawford | Jan 4, 2021 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

7x Rounds
10x Dumbbell Clean & Jerk
10x Burpees Jump-Over DB

FINISHER
3×15 Ring Rows
3×10 Bent over Rows 2xDBs
3×10 Shoulder Press 2xDBs

Debrief 06: Dunning-Kruger Effect, Fixed vs. Growth Mindset, Why do I coach, Brooke Wells, Competition, Defeats and Growth

by Gene Crawford | Dec 21, 2020 | Podcast

This week’s review of useful intel from social media and the internet that’s worth talking about with special guest Heather Dughaish.

(more…)

Shugyō

by Gene Crawford | Dec 16, 2020 | Podcast

Do you suffer for your own growth and improvement? On purpose no less?

(more…)

Debrief 05: Five Mountains, Anxiety, Be Coachable, Positive Self-Talk, Ego Warnings & CrossFit Bashing

by Gene Crawford | Dec 11, 2020 | Podcast

Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet.

(more…)

12102020

by Gene Crawford | Dec 10, 2020 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

For Time:
30x Thrusters w/Single DB (swap hands)
30x Burpees

FINISHER

1.5 Mile Run/Jog/Walk

12082020

by Gene Crawford | Dec 8, 2020 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

WORKOUT

9:00 AMRAP:
9x Burpees
9x Box Jump Overs 24″/20″
**Scale the box jumps to step up/overs

FINISHER STRENGTH

4×10 Glute Bridges w/Weight
3×10 Bent Over Rows (2xDBs)
3×10 Floor Press (2xDBs)

12072020

by Gene Crawford | Dec 7, 2020 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

STRENGTH WORK

5X8 DB Shoulder Press #AHAP

WORKOUT

5X Rounds for Time:
15x KB Deadlift #AHAP
200M Run

12062020

by Gene Crawford | Dec 6, 2020 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

~1 Hour Active Recovery
*Hike, Jog, Row, Bike, Swim

12052020

by Gene Crawford | Dec 5, 2020 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

~1 Hour Active Recovery
*Hike, Jog, Row, Bike, Swim

12042020

by Gene Crawford | Dec 4, 2020 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

STRENGTH WORK
Goblet Squat 5-5-5-5-5
*Choose a weight that is heavy but one you can do 5 reps in a row without stopping with.

WORKOUT

3x Rounds
of 3 Minutes On: 2 Minutes Off
AMRAP
4x Burpees
6x Alt. DB Snatch #AHAP

Fear & Being Courageous

by Gene Crawford | Dec 3, 2020 | Podcast

Are you ‘Courageous” in your life? I don’t mean the; run into a burning building type of courage, but more the way you live your day.

(more…)

12032020

by Gene Crawford | Dec 3, 2020 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

8:00 AMRAP
5x Push-Ups
10x Sit-ups
15x Air Squats

2 Minutes Rest

8:00 AMRAP
15x Air Squats
10x Sit-ups
5x Push-Ups

FINISHER
1 Mile Run/Jog/Walk

12022020

by Gene Crawford | Dec 2, 2020 | WOD

WARM UP

~5:00 Cardio
then
~5:00 Mobility

8x Rounds for time:
4x Single Arm Devil’s Press
8x Single Arm DB Thrusters
DB = #AHAP

FINISHER
21-18-15-12-9-6
Single Arm Bent Over Rows (left arm)
Single Arm Bent Over Rows (right arm)
Overhead Tricep Extensions (both arms)

12012020

by Gene Crawford | Dec 1, 2020 | WOD

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

5x Rounds for Time:
7x Pull-Ups (assisted) or Ring Rows
9x Wall Balls or Goblet Squats
11x Burpees

FINISHER
1.5 Mile Run/Jog

11302020

by Gene Crawford | Nov 30, 2020 | WOD

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

3x Rounds of:
10x Snatch (Left)
10x RKBS
10x Snatch (Right)
10x RKBS
10x Around-the-Body
10x RKBS
10x Around-the-Body
10x RKBS
10x Goblet Squat
10x RKBS

Weight = #AHAP

**FINISHER**
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest

Debrief 04: Subconscious Mind, Find Happiness, Ichigo Ichie, Winners, I love you and i’m sorry

by Gene Crawford | Nov 19, 2020 | Podcast

Reviewing some of the things that caught my eye over the past week or so on Instagram & the internet.

(more…)

11242020

by Gene Crawford | Nov 18, 2020 | WOD

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

5-8-13
Handstand Push-ups
Deadlifts 225#/185#
Then
OH KB/DB 55#/35# Lunge @ 100′

**STRENGTH AFTER WOD**
3×8 Front Squat w/2xDB
3×8 Shoulder Press w/2xDB
3×8 French Curls w/2xDB
3×8 Curls w/2xDB
*All weight is #AHAP
*Should be able to complete in 20:00

11232020

by Gene Crawford | Nov 18, 2020 | WOD

WARM UP

~5:00 Cardio
then
~10:00 Mobility

WORKOUT

For Time:
30x Box Jumps (24″/20″) / Step-Ups
30x Pull-ups / Bands or Ring Rows
30x Kettlebell Swings (#AHAP)
30x Front Squats (115#/80#) / DB’s AHAP#
30x Toes to Bar / High Knees / V-ups
30x Push Press (115#/80#) / DB’s AHAP#
30x Deadlifts (115#/80#) / AHAP#
30x Wallballs AHAP#
30x Bar Facing Burpees / Burpees / Push-ups
30x Double Unders / 3:1 Singles

Green Lights – Review & Thoughts

by Gene Crawford | Nov 12, 2020 | Podcast

“A green light is an affirmation, setting yourself up for success,” McConaughey says. “A green light can be as simple as putting your coffee in the coffee filter before you go to bed so tomorrow morning all you’ve got to do is push the button.”

(more…)

Working at Humility

by Gene Crawford | Nov 5, 2020 | Podcast

Humility is perhaps one of the most important secrets to success in life. But how do you cultivate a focus on it and not build your ego at the same time.