Thursday, 3/8/2018

“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. 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. Today's low-intensity practice is a good setup for the next Open WOD, which we'll be doing on Friday.
Goat Day

Score Type:: Not Scored

“Goat Day”
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
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Comments

Michelle Chapman

Michelle Chapman 8 months, 3 weeks ago / Reply

Goat Day:
Notes: Core and handstand walk work

Sariah Bateman

Sariah Bateman 9 months, 2 weeks ago / Reply

Goat Day:
Notes: More handstands and double unders work. I got a streak of 120 singles! Interestingly, that was more than halfway through. At the beginning and the end I didn’t have the stamina to go further than 30-50.

Julianna Smith 9 months, 2 weeks ago / Reply

Goat Day:
Notes: DU, 1x1. Row, GHD

Allison Aime 9 months, 2 weeks ago / Reply

Goat Day:
Notes: bike, plank, twists

Steve Curtis

Steve Curtis 9 months, 2 weeks ago / Reply

Goat Day:
Notes: Running

Hannah Barlow

Hannah Barlow 9 months, 2 weeks ago / Reply

Goat Day:
Notes: Neg Pull-ups 80 Clean 100

Marek Cerny

Marek Cerny 9 months, 2 weeks ago / Reply

Goat Day:
Notes: DU's

Adam Naylor

Adam Naylor 9 months, 2 weeks ago / Reply

Goat Day:
Notes: pull up hold 4-5 sec drop, double unders - don't change jump!

Mike McBeth

Mike McBeth 9 months, 2 weeks ago / Reply

Goat Day:
Notes: worked on pull ups, plank, t2b

Whitney Smith 9 months, 2 weeks ago / Reply

Four by Four: 37 reps

Mark Coddington

Mark Coddington 9 months, 2 weeks ago / Reply

Four by Four: 58 reps

Hans Hendershot

Hans Hendershot 9 months, 2 weeks ago / Reply

Four by Four: 58 reps
Notes: 65#, pull ups

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