W.O.D., Endurance, and GOAT Thursday 5/30/19


W.O.D., Endurance, and GOAT Thursday 5/30/19

Just keeping you in the know!

Saturday June 1st! 9am and 10am classes!

💥This also means the LEARN TO CROSSFIT cycle restarts for anyone new as well! Monday June 3rd at 6:30pm!

Every 3 weeks we offer 2 opportunities to get friends or family into CFR with either a fun Saturday workout or the New Learn to Crossfit cycle that restarts every 3 weeks as well!


“Your mind is not your shoe size.” – Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have, if not something very similar. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves casting a blanket over that, passing judgement that can literally change the course of our lives.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.

Conditioning W.O.D. -16 minute cap

For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)


  • Choose a deadlift weight and toes to bar variation you would only break with once on the larger sets (10-6)


  • Flow of The Workout:
    1 Toes to Bar
    10 Deadlifts
    2 Toes to Bar
    9 Deadlifts

Two things to focus on with each movement. One upper body focus and one lower body focus. Our upper body focus for the toes to bar is the hands. Rather than thinking of bringing the feet to the bar, we can think about pressing the bar to the feet. This gets the lats more involved and can help athletes maintain a better kip swing, preventing the pendulum swing that happens when we are too hip dominant.

The lower body focus is the knees. A way to quickly get these reps done and take some fatigue out of the midline is to bring the knee to the elbows before snapping the feet up to kick the bar. This requires less strength and flexibility than the straight leg method. It is also an easier transition from a knees up variation to getting prescribed toes to bar. This knee bent only happens on the way up, as we want legs straight in the arch position.

Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knee to Chest
3 Knees to Elbow
3 Toes to Bar

Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees Up

*If you’re reducing the total volume of toes to bar, it may be best to simply complete 3-4 toes to bar each round instead of the 1 up to 10 method. This reduces the volume to 30-40 reps while making it easy to follow along with the rep scheme.

Our upper body focus on the deadlift is also the hands. Just like the toes to bar, we can think of pressing the bar against the body throughout the whole movement to get the lats involved. Keeping the lats active and bar close helps athletes maintain control and positioning.

The lower body focus is the knees. Specifically, bending once the bar passes them on the way down. When we maintain too much of a stiff leg, we overload the hamstrings and the glutes. While we want this muscle group heavily involved, it doesn’t mean we want to take the quads completely out of the movement. Bending the bar back down to the ground allows athletes to press through the floor and get more muscles involved.

Movement Prep
5 Top Half Deadlifts (Focusing on Hands Back)
5 Full Deadlifts


  • Beginning of the workout is deadlift heavy
  • End of the workout is toes to bar heavy
  • The rep scheme can trick us into trying to hold on for unbroken sets


  • Some sets to consider cutting in half are the rounds of 10 through 6
  • A quick planned break can help tremendously on these sets
  • Think short sets, short breaks
  • Take advantage of the small reps in rounds 1 to 5, trying to hold on there

Core Work – 10 minutes

2 Rounds not for time…

60 second Extended plank hold (Vid – https://youtu.be/YVAEOAnc4lk)
30 Hollow Rocks
60 Second Superman Hold

*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 – 35 min cap

4 rounds for time of…

25 Deadlifts 95/65
20/14 Cal Bike
25 Toes To Bar
20/14 Cal Ski Erg
25 Hollow Rocks
60 Sec Accumulated Plank (if you rest, time stops until you resume)

GOAT Workout – 20 minutes

“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.

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.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.