For quality: Goat

“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.

“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

5 rounds for quality of:

boot strappers, 30 secs

Bear Crawl, 30 secs

Air Squat, 30 secs

Hollow Rock, 30 secs

Perform this Active Recovery as :30sec on, :30sec off