For quality:
Goat
4 rounds for quality of:
Jog, 200 m
10 Reverse Plank Holds
Cobra Hold, 30 secs
16 Landmine Twists
* Jog Substitution – :90sec bike
* Landmine twists = 8 each side
“Things turn out best for the people who make the best of the way things turn out.” – John Wooden
This isn’t about optimism.
This is about opportunity.
Urban Meyer coined the equation “Event + Response = Outcome”.
A simple three-word phrase that speaks to the power of choice.
When an event takes place, we will have a moment in time where we will make a mental choice. To soak in the pity of loss, or to take action in the moment of opportunity. The event does not change… but the outcome, based on our response, dramatically can.
We are always in control. We just need to take it.
—–
DESCRIPTION
“Goat” is CrossFit slang for a movement that challenges us
Examples: Double Unders, Pull-ups, Overhead Squats, Handstand Push-ups
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
Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range
For the next few Thursdays during the Open, we will run these Goat Days
Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow
Athletes have the option to stick with the same movements each week or switch things up
There are pros and cons to both.
Sticking to the same movements and creating a “mini progression” can be very helpful
If the movement athletes are working on come up in the Open, they may want to switch to something that hasn’t come up yet to get prepared for that
No right or wrong answer here.
Knowing these Goat Days are coming, we can be proactive and get out ahead of things
Start brainstorming ideas on movements and rep schemes with your athletes before the day of the workout
This makes for a smoothly run class on the day of
There may be athletes who just want to come in and get a killer workout in
Turning these into more of a conditioning piece is also an option
Athletes can alternate between two cardio movements for 20 minutes if they’d like
To make things simple, we’ll provide an option for each week
This week’s is the workout “kindERGarten” (see top of page)
Below are examples of a few different other options for Goat Days:
Practice Example 1:
On the Minute x 20:
Odd Minutes: 45 Seconds Double Under Practice
Even Minutes: 5-10 Handstand Push-ups
Practice Example 2:
On the Minute x 20:
Odd Minutes: 3-5 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
Practice Example 3:
On the Minute x 20:
Odd Minutes: 7 Power Snatches (40%)
Even Minutes: 2 Rope Climbs
Cardio Example 1:
On the Minute x 20:
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups
Cardio Example 2:
On the Minute x 20:
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees
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