“Goat Day” – W.O.D. and Endurance Same workout – Thursday 2/21/19


“Goat Day” – W.O.D. and Endurance Same workout – Thursday 2/21/19

Check it out! Got some goodies for you!

????Gold “Limited Edition” CFR T-shirts

????CFR shaker bottles

????FitKids T-Shirts

Starting tomorrow morning (Thursday the 21st), you will be able to order any of these in the apparel binder on the front desk at CFR! (You can also call 732-5433 and make an order if you can’t make it in)
There will be physical samples of the white and black women’s and men’s shirts, bottles, and FitKids shirts hanging up, available in a couple sizes to feel and try on. There will also be a gold sample (not to try on) of the gold logo on a black shirt, giving you a view of what the front will look like. American Flag on the back will be a surprise 😉
FYI- Men’s shirts are UNISEX, so if you rather one of them, instead of the ladies cut, please use that order form.
We will close this order in 1 week, so please order as soon as you can! Orders will be drafted from your accounts for ease.

“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 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, or we can only assume based on the last weeks workout released, 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.

Coaches – 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:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups (Strict, Kipping, Deficit)

Practice Option 2:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 1-4 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 5 Power or squat Snatches (at 40-60% of 1 rep max)
Even Minutes: 1 Rope Climb

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

Cardio Option 2:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 15/11 Calorie Row
Even Minutes: 12 Burpees

“GOAT DAY” – Your pick
Every minute on the minute for 20 minutes complete…
Odd: Movement 1
Even: Movement 2

After the warmup, 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 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.