Warm-Up:
Coach’s choice
WOD prep:
Prep your goat and Wheel House or prep the movements for Gotcha
WOD:
Goat / Wheelhouse Day or “Gotcha”
EMOM 20
Odd Minutes Goat: movement
Even Minutes: Wheel House movement
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.
When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results.
“Wheel House” The definition in the CrossFit world is a movement that you love to see in WODS. It is something that you are very good at.”
Choose a Goat and a Wheel House to work on, and we’ll alternate between them each minute. Coaches will have great suggestions in class.
Or
“Gotcha”
AMRAP 20
10 Burpees over the rower
15 Calorie row
20 Ab-mat sit-ups
Post WOD:
Agile 8
CFS Brief:
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.
Click here to register for this event
Click here to volunteer for this event
Gotcha: 6+12 | Goat: 2 Jumping Ring Muscle Ups | Wheelhouse: 8 TTB
I did the AMRAP in the 5:30 class which was a great opportunity to “just have fun” and go for 20 minutes at a pace that I felt like could have held for longer. Then I joined the 6:30 class for their Goat/Wheelhouse session and did synchronized jumping ring muscle ups with “Kenny Avocado” and some TTB. It was the best of both Worlds 🙂 Thanks Frozen – it’s always nice to be able to work on goats…I have a whole farm full of them.
Gotcha – 8+15
Did he decide on Kenny Avocado or Kenny Guacamole? We had quite the debate on that at breakfast yesterday!
Well, when they played the “Rolling” game, John said to yell “Guacamole” if you hit 100M. Ken hit the mark and yelled “Kenny Avocado!” which was rather comical. This was after Frozen said that I would do burpees for $1/each for anyone who wanted that option. I gave away 2 free burpees.
The double under goat bit my calf again. That will teach me for playing with the it 🤣
That’s awesome – sounds like a fun morning! I’m really surprised you didn’t rack up some cash as there was also a lot of conversation about how burpees were not made for tall guys (from Ken and Rob!)
I opted for the Goat (pull up practice with bar box assisted) and Wheelhouse (rowing) WOD. Really enjoying the practice time. Excited to see what is planned for 20.2 later tonight!