GOAT Day and W.O.D. Thursday 11/7/19

6
Nov

GOAT Day and W.O.D. Thursday 11/7/19

DAILY MINDSET

“Life is change. Growth is optional. Choose wisely.”

Change is not good, nor bad. It is life.

Change is a constant in our lives, despite that statement being somewhat of a paradox. It’s part of our universe, and it’s shared from the most successful, to the struggling.

What does separate the successful to the struggling however, is the perception to the change. How we interpret the events, and how we take the experience, for the better. We can choose to walk away from everything better, regardless of how seemingly detrimental the event is at the time.

We just have to look for it.
We choose to grow.


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

Practice Option 1:

On the Minute x 20:
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:

On the Minute x 20:
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:

On the Minute x 20:
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb

Cardio Option 1:

On the Minute x 20:
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

Cardio Option 2:

On the Minute x 20:
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees

No strategy for this, as today is more of 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.


Conditioning WOD – 20 minutes

As many rounds + reps as possible in 20 minutes of…

2 Shuttle Runs (cones 30ft apart)
2 Calorie Row
2 Air Squats
4 Shuttle Runs
4 Cal Row
4 Air Squats
6,6,6…8,8,8… and so on… increasing until time expires.

*Coaches, let’s line rowers all up against the rig, and allow the middle of the floor to be open.
*If more than 13 athletes, start athletes on different movements.
*If an athlete has to wait on a rower and they do not want to wait on its availability, they may pick 1 of these 2 substitutions, and complete 1:1 burpees or 1:1 cal ski erg