WARRIOR MINDSET

NEVER GIVE UP.   NEVER QUIT.   KAIZEN.

06062020

06062020

by | Jun 6, 2020 | WF-WODS

WARMUP

3x Rounds
10x Air Squats
10x Down Dog Push-ups
20x High Knees

Get ~5:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

800m Run
Rest 4:00
400m Run
Rest 3:00
200m Run
Rest 2:00
400m Run
Rest 4:00
800m Run

*Run what you can run, if you are a good runner, go all out. If you are a new runner, just jog. If you cannot jog the entire distance walk as fast as you can. – but keep moving for the run portion.

06062020

06042020

by | Jun 4, 2020 | WF-WODS

WARMUP

:30 Plank
:30 Wall Sit
20x Toe Touches
10x Burpees (or up-downs)

Get ~5:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

20:00 CAP

From 0 – 8:00
50-40-30-20-10
Mountain Climbers
Air Squats

From 8:00 – 14:00
40-30-20-10
Mountain Climbers
Push-Ups

From 14:00 – 20:00
30-20-10
Mountain Climbers
Burpees

*if you finish before the time-switch, rest.
**If you don’t finish, move on to next workout section.

FINISHER
400m DB Farmer Carry AHAP#
2:00 Rest
400m DB Farmer Carry AHAP#

06062020

06022020

by | Jun 2, 2020 | WF-WODS

WARMUP

3x Rounds
10x Air Squats
5x Down Dog Push-ups
20x High Knees

Get ~5:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

30:00 AMRAP
200m Run
20x Clean and Jerks (1xAlt KB AHAP#)
20x Burpees

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

Coaching Talk (Nuts & Bolts Edition)

Coaching Talk (Nuts & Bolts Edition)

by | Jun 1, 2020 | Workhorse Podcast

COACHING TALK

Here are some of the topics we covered in today’s Video Podcast:

  1. What is an ‘athlete’
  2. How is ‘training’ different from ‘working out’
  3. Training for a GOAL.
  4. How do you or how to program for competitive athletes vs. regular athletes.
  5. Game planning your WOD (y or n) and why’s/how’s
  6. Intensity(heavy weights)  vs. form(perfect movement) vs. capacity training(as much as you can as fast as you can)
  7. How to get the most out of your training.
  8. How to train with intention.
  9. How do you redefine adversity for an athlete in the gym so they push harder or learn to push and work hard.
  10. How do you get through to someone.
  11. What do you do when you can’t get through to someone.
  12. How do you stay lean and still build muscle?
06062020

05292020

by | May 29, 2020 | WF-WODS

WARMUP

3x Rounds
10x Air Squats
10x Down Dog Push-ups
20x High Knees

Get ~5:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

Atalanta
4x Rounds (~30:00 to complete)
400m Run
20x Hand Release Push-Up
20x Sit-Ups
2:00 Rest

*Greek huntress and an exceptional athlete. She was also a favourite of the goddess Artemis because of her survival instinct, impressive skills, courage and noble character. Atalanta was known for her equality to men when it came to hunting or athletic accomplishments.

06062020

05282020

by | May 28, 2020 | WF-WODS

WARMUP

1:00 Plank
10x Sit-ups
15x Toe-Touches

Get ~5:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

3x Rounds of Tabatas
(Tabata = 8x rounds :20 work & :10 rest)
2 handed KB swing
Left hand RKB swing
Left hand KB thruster
Double hand KB swing
Right hand RKB swing
Right hand KB thruster
2 handed KB swing
Burpees

WHF Podcast 31 – MURPH 2020 ACTUAL

WHF Podcast 31 – MURPH 2020 ACTUAL

by | May 24, 2020 | Workhorse Podcast

MURPH 2020 ACTUAL

Smaller group than the past couple of years. But still an epic workout. Murph is in a class all it’s own. You either show up and do it, or you don’t. Simple as that.

Showing our thanks as a small Gym Community to those that served and paid the ultimate price.

Hooyah and thank you!

06062020

0524-252020

by | May 24, 2020 | WF-WODS

If you haven’t done MURPH yet. Do it today!

The programmed work for today is for the day after MURPH and the day after that. Monday is Memorial Day anyways, so rest up. Eat that burger and drink that beer 🙂

WARMUP

Get ~25:00 of Mobility

Examples: https://warriormindset.us/mobility-recovery/ 

WORKOUT

Get 1 to 2 miles of brisk walk or slow jog.

We’re looking for active recovery for ~ 20:00

06062020

05232020

by | May 23, 2020 | WF-WODS

WARMUP

Get ~10:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

MURPH
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*If you have a weight vest, wear it. 20#

MURPH Scaled Version #1 (1/2 Murph)
800M Run
50 Pull-ups
100 Push-ups
150 Air Squats
800M Run

MURPH Scaled Version #2 (1/4 Murph)
400M Run
25 Pull-ups
50 Push-ups
75 Air Squats
400M Run

If you can’t do pull ups, because you don’t have a bar or can’t do them. Then substitute V-ups.

*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!

06062020

05222020

by | May 22, 2020 | WF-WODS

WARMUP

3x Rounds
10x Air Squats
10x Down Dog Push-ups
20x High Knees

Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

3x Rounds
1:00 DB Alt Arm Snatch
1:00 Burpees (slow-ish pace)
1:00 V-ups
1:00 Air Squats
1:00 200m Run
1:00 Rest

*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!

06062020

05212020

by | May 21, 2020 | WF-WODS

WARMUP

Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

12:00 CHIPPER
50x Double Unders or 100x Single Unders
40x RKBS (54/36) or Odd Object Goblet Squat
30x Burpees
20x Box Jumps 24”/20” or Step Ups
10x Clean & Jerk 115#/85# or 20x Push-ups + :20 sec Handstand Hold

12:00 CHIPPER Bodyweight Version
50x Double Unders or 100x Single Unders
40x Squat Jumps
30x Burpees
20x Step Ups
20x Push-ups
:20 sec Handstand Hold

Rest as needed…

‘ABS ATTACK’
2x 1:00 side plank (1x each side)
Rest :30 sec between sets

2x 1:00 one arm weighted plank (1x each arm)
Rest 1:00 between sets

3×12 v-ups
Rest as needed between sets

*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!

06062020

05202020

by | May 20, 2020 | WF-WODS

WARMUP

1:00 Each
Couch Stretch (on both sides)
Three-points touch (on both sides)
Forward stretch (legs together)
Forward Stretch(legs apart)
Plank Hold
Wall Sit

Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

15:00 AMRAP
5x Burpees
10x Walking Lunges
15x Sit Ups
20x Air Squats

Then

Easy pace jog or walk ~1 to 2 Miles

*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!

Start Living: 5 Days To A Healthier Life Challenge

Start Living: 5 Days To A Healthier Life Challenge

by | May 19, 2020 | Challenge, Inspiration

Here’s a challenge for you.

I know how discouraging it is to try to get healthy. 

The frustration…

The disappointment…

The embarrassment…

It keeps most people from even TRYING.

That’s why I created this TOTALLY free 5 Day Get Moving Challenge. 

It’s designed to help you get started on your HEALTHY journey…

…in just 5 days.

Every day, you’ll receive a simple exercise that anyone can do AND an encouragement to actually do it! 

It’s simple, yet if you’re consistent you’ll be amazed… 

It’s time to stop wanting to be healthy and start MOVING!

So will you join me? Will you let me help YOU grow in health? It would be my privilege. 

If you’re IN On This Challenge just signup below with your email address!

If you have ANY questions about this, let me know. I’m here to help you coach@warriormindset.us

Gene Crawford is a designer/artist with over 2 decades of experience in the industry (Ugh!?!) with a degree in Graphic Design.

He has overseen the design and architecture of hundreds of web sites and applications through his business at Period Three.

An active member in the design community, he co-founded SOCO, he has created and produced; UnmatchedStyle, RefreshColumbia and the Converge conference as well as BD Conf, President of AIGA South Carolina for almost 10 years and was the longest running monthly columnist for Net Magazine.

Gene co-owns a gym Workhorse Fitness in downtown Columbia, SC. He has started an online coaching business; Warrior Mindset, is a CrossFit coach, 2nd Degree Blackbelt in Karate, a practitioner of Jiu-Jitsu and Martial Arts Instructor.

06062020

05192020

by | May 19, 2020 | WF-WODS

WARMUP

10x Air Squats
10x Lunges
6x Runner Stretch
20x Toe Touches

Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

800m Run
Rest 3:00…
400m Run
Rest 2:00…
200m Run

10:00 AMRAP
10x Air Squats
10x Hand Release Push-ups
10x V-ups

*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!

06062020

05182020

by | May 18, 2020 | WF-WODS

WARMUP

Get ~10:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

‘Furiosa’

Imperator Furiosa

Beginner 3x Rounds
Intermediate 5x Rounds
Advanced 7x Rounds


20x Mountain Climbers (2x=1)
10x Push-ups
2x Raised Leg Push-ups
20x Left+Right Punches (Shadow boxing)
20x Air Squats (with your guard up)
10x Burpees
10x Alt Raised Leg Glute Bridges
10x Sit-ups
10x Leg Lifts

*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!

06062020

05172020

by | May 17, 2020 | WF-WODS

WARMUP

:30 Plank
:30 Wall Sit
20x Toe Touches
10x Burpees (or up-downs)

Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

4x Rounds
15x Goblet Squats AHAP#
10x Renegade Rows 2xDB ~20#/35#
20x KBS AHAP#

3:00 Rest

3x Rounds
100x Jump Rope or 400m Run
10x Sit-Throughs

Bodyweight Version
4x Rounds
15x Sit-ups
10x Burpees
25x Air Squats

*Rest & 2nd Part remains the same.

*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!

06062020

05162020

by | May 16, 2020 | WF-WODS

WARMUP

10x Air Squats
10x Lunges
6x Runner Stretch
20x Toe Touches

Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

‘THE 300’
30x Burpees
30x Thrusters 45#/35# Bar
30x Sit-Ups
30x Lunges
30x Push-ups
30x RKBS AHAP#
30x Box Jumps / Step Ups (20″)
30x Sumo KB High Pulls AHAP#
30x Lateral Jump-Over-Bar
30x Squats

‘THE 300’ Bodyweight Version
30x Burpees
30x Squat Jumps
30x Sit-Ups
30x Lunges
30x Push-ups
30x Mountain Climbers
30x Broad Jumps
30x V-ups
30x Lateral Line Hops
30x Squats

*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!

06062020

05152020

by | May 15, 2020 | WF-WODS

WARMUP

Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

‘CORE SMASH’
3x Rounds (Perform for quality)
:30 Side Plank (each side)
10x V-ups
1:00 Forearm Plank
10x V-ups
1:00 Hands “Push-up” Plank
1:00 REST

FINISHER
1.5 Mile Run/Jog/Walk

*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!

06062020

05142020

by | May 14, 2020 | WF-WODS

WARMUP

Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

Part 1 – 3x Rounds
10x Hang Cleans 95#/65# / KB Swings / Squat Jumps
10x Push-ups
10x Burpee Over Bar / Line Hops

Rest 2:00

Part 2 – 3x Rounds
10x Push-press 95#/65# / :20 Handstand Hold (or Max Hold)
10x V-ups
10x Jump Over Bar w/Squat / Line Hop w/Squat

Rest 2:00

Part 2 – 3x Rounds
10x Walking Lunges (each side)
10x Push-ups
10x Sit-ups

*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!

WHF Podcast 30 – MURPH

WHF Podcast 30 – MURPH

by | May 13, 2020 | Workhorse Podcast

What is the Murph workout?

The Murph WOD is a hero workout named after Navy Lieutenant Michael Murphy,” explains Blake Shutterly, a CrossFit coach at Neo Fifth in NYC. … The CrossFit Murph workout itself consists of a one-mile run, 100 pull-ups, 200 push-ups, 300 squats, and another one-mile run, all done consecutively.

Known as a Hero WOD (WOD = workout of the day), Murph was first posted on August 18, 2005, and is completed every year on Memorial Day by CrossFitters and Navy SEALs alike.

Complete the following movements for time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
… in a 20-lb. weight vest or body armor

According to CrossFit, this workout was one of Murphy’s favorites. He’d named it “Body Armor,” though it was renamed as Murph in his honor.

https://www.cnn.com/2019/05/27/us/memorial-day-murph-challenge-trnd/index.html

Do you have to do Murph in order?
First, there’s two methods of finishing Murph. While you have to start and finish with a 1 mile run, the 100 pull-ups, 200 push-ups, and 300 air squats can either be done in order, or partitioned. … The other variation about Murph is that it’s performed either with a weight vest, or without.

What is the fastest Murph time?

36:42 – What the what?

The fastest female time registered for Murph is 36:42 by Kari Pearce. The fastest male time registered for Murph is 34:38 by Josh Bridges.

Did Michael Murphy do Murph?
Murph is a popular workout created by CrossFit in memory of Navy Lt. Michael Murphy who died in Afghanistan on June 28, 2005. Known as a Hero WOD (WOD = workout of the day), Murph was first posted on August 18, 2005, and is completed every year on Memorial Day by CrossFitters and Navy SEALs alike.

06062020

05132020

by | May 13, 2020 | WF-WODS

WARMUP

Get ~5:00 of Mobility https://warriormindset.us/mobility-recovery/

WORKOUT

5x Rounds :20 work :10 rest
Goblet Squats AHAP#
Burpees
DB Alt Snatch AHAP#
V-ups
Flutter Kicks

Bodyweight Version
5x Rounds :20 work :10 rest
Lunges
Burpees
Jumping Jacks
V-ups
Flutter Kicks

Barbell Version
5x Rounds :20 work :10 rest
Front Squat 95#/65#
Burpees
Push Press 95#/65#
V-ups
Flutter Kicks

*Comment with questions, bonus points if you share a “DONE” or post workout selfie!!