“Goat Day” – W.O.D. and Endurance – Thursday 3/7/19


“Goat Day” – W.O.D. and Endurance – Thursday 3/7/19

Honestly many have never tried salmon until they start a new “diet” or nutrition plan. Many have had a few bad experiences with salmon tasting fishy. But it can quickly become a favorite dish if done right and is very simple.
This recipe is great for a meal prep too. Just make it ahead of time and eat it throughout the week.

-4oz salmon filets wild caught 
-1/4 c honey
-1 1/2 tsp minced ginger
-1/4 tsp of crushed red pepper (I use way more because we like spicy)
-1 1/2 tbsp low sodium soy sauce OR I use coconut aminos 
-Brush the sauce on each filet.
-Bake At 415 degrees for 10-15 minutes depending on oven and thickness of salmon. Fish will flake with a fork when done.

Enjoy!! Brought to you by Form & Fuel Nutrition, powered by CrossFit Republic.

For consistent guidance and accountability with your daily nutrition and movement, look into finding a coach who can work with you daily at formandfuelnutrition.com or call 417-732-5433 today!

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*There will be an Endurance WOD available if you desire

“Excitement comes from the achievement. Fulfillment comes from the journey.”

Winning the award is exciting. Fulfillment is looking back at the hard work put in.

There’s irony when think we think about defining moments. When we forecast into the future, we build up in our minds that accomplishing the achievement is the ultimate. Exciting – yes – but more often that not, when we look back, the real defining moments were the experiences that led up to those big achievements.

The trials, the tribulations, the lessons learned… the early mornings and late nights.
The blood, the sweat, the tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.
But the fulfillment – the true, ever lasting feeling of joy, often comes from the quality of our struggle over every obstacle along the way. The relationships we build with others through the process. The journey.

*Week three 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 – 30 min cap

*Coaches – if large endurance group, please start athletes in 2-3 different places to share DBs and shuttle run area as needed

Every minute on the minute for 30 minutes complete…

Min 1: 15/11 Calorie Row
Min 2: 18 DB Deadlifts 50s/35s (one DB head must tap ground)
Min 3: 15 Shuttle Runs w/ med ball 30/20 (Cones 20 Ft apart)
Min 4: 18/13 Cal Bike
Min 5: Rest

*Scale as needed with rep total. If minute is lapping you, take reps down in that minute to a number that challenges you each minute