Embrace the goats!
Warm-Up
Coach’s choice
WOD prep
WOD
“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
“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. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.
Post WOD
Lax ball scaps 2 minutes per side.
Endurance & Stamina
2-3-4-5-4-3-2 min pyramid / 2 min easy
Pre-set the monitor for 35 minutes. Row seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. Two minutes hard, two light, three hard, two light, four hard and so on.
CFS Brief:
18.2 released Thursday night at 8pm.
CBD Q&A Wednesday March 14th 7:30pm to 9pm with Hemp & Humanity and Melissa Gibson.
Love the Goats!! Double Under | 5 HSPU to two ab mats
Got some single double unders which was great. At least it was a start. Maintained 5 HSPU throughout. Goat days are a great opportunity to focus on two things that you want to improve and you also see a lot of athletes helping athletes with tips and tricks to learn a movement. Thanks to John, Becka, and MJ for the encouragement on the doubles. And kudos to MJ for stringing together those toes to bar!!
This was my first GOAT. I love the concept. I have often thought that I’d love time to come to the box and work on the many things I’d love to get better at. The list is L.O.N.G. Although I’m really happy with the progress I’ve made in 10 months!
Today I chose wall balls and toes to bar. Wall balls are sometimes my friend – every day is different. So my goal was to get 10 in a row in the gray stripe with the green ball (10#?). Some rounds I got it, others I didn’t. But I’m making progress.
My T2B technique is odd to say the least. I can do them strict but when I add the kip I get all messed up. I watched Becka and MJ and got tips from John but struggled for the first few rounds. It started to come together toward the end with strings of two and one round of 3. Definitely a good one to keep working at! I was envious of MJ for making it look so easy!