“Goat Day” – W.O.D. and Endurance – Thursday 3/21/19


“Goat Day” – W.O.D. and Endurance – Thursday 3/21/19

“I’m Denise, a nutrition coach for Form and Fuel Nutrition here at CFR. About 2 years ago I found myself in a rut, I was exercising, running and doing CrossFit, I thought I was healthy, because if you workout you’re healthy, right? I was wrong. I started the nutrition program because I knew I could stand to lose a few pounds. What I didn’t know was how much it would change me for the better, not only did I lose weight but I gained so much valuable information on how to eat better to take care of myself long term, and in eating better it changed my attitude and my outlook on life, things just seem brighter and better!!
Taking care of yourself is one of the best challenges you can do, I say challenges because change can be hard…but trust me, it is so worth it!”
Feel free to follow Denise and Form https://www.formandfuelnutrition.com/& Fuel Nutrition on FB or Instagram for helpful nutrition tips or recipes, and if you need more accountability check us out at formandfuelnutrition.com or call 417-732-5433 and find the best coach for you!
You wouldn’t take a road trip without a map. Don’t take this journey without a plan!
#FormAndFuelNutrition #HealthEating #MealPrep

*There is an endurance workout today if desired


“Everyone makes mistakes. Not everyone owns them.”

It can be tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.
Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people and moving parts. Even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”
This isn’t yet what will I do next time – we’ll get to that. The first step is purely identifying all of the possible things we simply could do differently. And the key there is not what others could do… only what we could do.

*Final week 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.


As many rounds + reps as possible in 30 minutes of…
10 Burpee Pullups
14 Alternating DB Snatch 35/20 R/L=2
18 AbMat Sit ups
22 Calorie Row

*Scale Burpee pullups with Burpee Ring Rows if needed 1:1
*You may jump into the pullup from the burpee for RX