W.O.D. or GOAT Day Thursday Workout 3/28/19 – 30 min running clock


W.O.D. or GOAT Day Thursday Workout 3/28/19 – 30 min running clock

*We have had so many members enjoy GOAT day on Thursdays (working on weaknesses in a relaxed setting), we will continue to move forward with them as well as have a normal daily/endurance workout as well. The GOAT class description and examples will be listed below the daily workout on Sugar WOD and on the website if you are newer and need information on what that looks like. Pick which workout is best for you today!


“We’re not a product of our circumstances. We’re a product of our decisions.” – Steven Covey

The man on top of the mountain did not fall there.
Everything we have in our life, is a result in the choices we’ve made.

This isn’t an attempt to shame our past. It’s purpose is quite the opposite. It is to empower our future.

A tragedy for many is a life lived through circumstances. To see the past a constrictor of the future. A self-induced box, limiting possibility. Steven Covey’s quote drives us to realize the opposite. To see that we are in control. That we have the direct say in who we become. And that who we are tomorrow, will be the choices we make today.


  • First prescribed outdoor running workout of the year
  • Coaches – if large group, to avoid cluttering on the running path, please stagger start small groups 1 minute at a time, all starting with the clusters
  • Looking for athletes to keep intensity high and complete a full round at about 4 minutes give or take. Any higher time than that and you’ve either gone too heavy or need to cut the run down to a distance that keeps you from being out on the run for too long

Conditioning WOD – 30 minute clock

5 rounds for time of…
10 Squat Clean Thrusters (clusters) 115/85
400 Meter Run


  • Bar starts on the ground for each rep
  • Athletes will go right from the squat clean into the thruster
  • Should be a weight they could cycle for 12-15 reps unbroken when fresh


  • Use the running path noted on the Facebook family page from Sunday. Out the double doors and down the sidewalk. Use this path at your own risk, especially if dark outside. A coach will place a cone straight ahead at the top of the hill (which is marked) which you will run to, then take a right and run to the corner where the road takes a right, head right and the turn around is at the beginning of the entrance of a business. You can’t miss the 400m mark. Touch and turn around and head back the exact same way.
  • If unable to run outside, complete one of the following: 500m Row or 1200m Bike

Parallels to the Barbell
When we lift a barbell, we know that our balance point is right in the center of our body. We try and keep the bar as close to the center as possible to make it easier to control. The same concept applies when moving our bodyweight on the run. This time we aren’t moving a bar, rather our limbs.

Rather than reaching forward with the feet or swinging them behind the body, we want to pull the feet right underneath the hips. When the reach forwards or backwards happens, athletes tend to heel strike. This can slow them down and cause some wear and tear on the joints. With the runs serving as somewhat of a recovery today, we can really focus in on keeping the feet under the hips.

Speed Bumps
When pulling the barbell off the floor today, we can view the knees as speed bumps. When approaching a speed bump in our cars, we slow down until we get past it. We want to do the same thing with the barbell.

The drive off the floor should be slow and controlled. This allows athletes to better find their positioning and keep their hips and shoulders moving together. When the pull is too fast, athletes tend to go around the knees or send their hips up before the shoulders.

Once the bar is above the knees, athletes can speed up for a strong hip extension and pull under. Slow below the knees, fast above the knees.



  • This is the pacer of the workout
  • We can adjust the pace based on barbell strategy
  • Bigger sets = slower runs
  • Smaller sets = faster runs
  • Either way, we’re always moving forward on this station


  • Since we’re always moving on the run, we want to find a way to minimize rest here as well
  • The first option is to go singles from the very beginning
  • Since we have to come back down the ground anyway, dropping from overhead might be the best option
  • With this, we want to get our hands back on the bar quickly
  • The other option would be to complete the 10 reps in 1-2 sets
  • This takes out some of the rest, but can be more taxing
  • Only go with this option if you know it’ll be consistent 10+ minutes into the workout

GOAT DAY – 20 minutes

“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.

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. Below are examples of a few different options for Goat Days.

Practice Example 1:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

Practice Example 2:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 2-5 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

Practice Example 3:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 5 Power or Squat Snatches (40%)
Even Minutes: 1 Rope Climb

Cardio Example 1:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

Cardio Example 2:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 15/12 Calorie Row
Even Minutes: 12 Burpees


Every minute on the minute for 20 minutes complete…
Odd: Movement 1
Even: Movement 2

Movement prep will be different for each athlete based on their movements. This is where athletes setup equipment if necessary and coaches can continue to assist with structure and teaching points. Before the real thing, we can run through a quick practice round to ensure logistics

No strategy for this as today is a focused practice session. The only think to keep in mind is the “why” behind the day. Rather than competing or training hard, athletes can look to maintain a high focus and lower heart rate. With this day being lower intensity, the minutes will not likely be full of work. This allows for more teaching within the workout than most days.