“Goat Day” – W.O.D. and Endurance – Thursday 3/14/19


“Goat Day” – W.O.D. and Endurance – Thursday 3/14/19

“Hi everyone! For those who don’t know me, I am Jennifer, one of the Form and Fuel Nutrition coaches with CFR. I wanted to share my story to encourage others!

I started CrossFit Republic in September of 2016. I had a friend who kept asking me to come try it for free, eventually I did. I had never been physically fit in my life. I was 42 years old when I started at CrossFit. The world of CrossFit drew me in. I was hooked!

In February of 2017 Macy Mitchell (the owner) was introducing a new program called “CFR Nutrition” and he said something that changed my life. He said “if you are coming into the gym and giving it your all, but then go home and destroy your progress by what you are doing in the kitchen, what’s the point?”
That comment hit me hard. He was right. I had been doing CrossFit for 6 months and hadn’t seen much progress (as far as weight loss).

So on March 3, 2017 I made a 1 year commitment to the “CFR Nutrition “ program. By March 2018 I had lost 50lbs from my body! By March 2019, I have maintained that weight loss! I still have another 15lbs I would like to lose, which will come!

This program has changed not only my life, but my entire family’s life. 
In April of 2018 I received my ISSA Fitness and Nutrition certification and began taking clients. I LOVE being a coach!

What do I love most about our program?? It’s sustainable and long term! We don’t want you to be a client forever, we want to teach you how to get healthy and maintain that for a lifetime! A year from now, if you do nothing you will have gained nothing, BUT, consider what your life might look like if you took the risk and did something starting TODAY! You are worth it!”

Check out our remote Nutrition coaching website to see what we offer www.formandfuelnutrition.com and find the best coach for you!

Please “like” Form and Fuel Nutrition Facebook Page and follow us on Instagram

Also you can follow @CoachJenF2 on Instagram, Pinterest and FB for tips and recipes!

*Today there will be an endurance WOD available if you desire

“Look inward, not outward”

Everyone faces adversity – this is a given. Life wouldn’t be interesting without it.
How we respond to it varies dramatically from individual to individual.

There are two types of mindsets: A fixed mindset, and a growth mindset.

In a fixed mindset, an individual is trapped within their own perceived limitations. When someone else gets the promotion or the job, it just “wasn’t meant to be”. They blame the world, they blame the organization for having a bias, they blame the weather. It is a mentality that offers excuses, over solutions.

A growth mindset is one of extreme ownership. It is a mindset of continual self reflection. If something didn’t go as planned, what can I do about it? What can I do better next time? The growth mindset seeks out the short-term pain for the long term gain, which is the opposite of the fixed.

We will find adversity. It will be today, tomorrow, or sometime this week. How will we respond? Will we blame the world, our conditions, the weather? Or will we take the harder path, and find what we can do differently next time?

*Week four of Goat Days! The goal today is to either progress from last week’s work or choose two other movements to work through. *

“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 all 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 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.

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR Endurance WOD – 40 min cap

2 rounds for time of…

60/45 Calorie Bike
50 Wall Balls 20/14
40/30 Calorie Row
30 Push Press 95/65
20/14 Cal Ski Erg
10 Squat Cleans 95/65
*Scale as needed based on your ability level!