W.O.D., Endurance, and GOAT Thursday 7/25/19


W.O.D., Endurance, and GOAT Thursday 7/25/19


“Everyone makes mistakes. Not everyone owns them.”

It can be ever-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. But, 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?”

Conditioning WOD-25 min cap

For Time:

800m Run (new 800m mark before deadend)
80 Double Unders, 20 Wall balls 30/20
600m Run
60 Double Unders, 20 Wall balls
400m Run
40 Double Unders, 20 Wall balls
200m Run
20 Double Unders, 20 Wall balls


  • Repeat workout last completed on 4.5.18
  • Looking for around a 20 minute effort or less


  • Choose a wallball weight you can complete in 2-3 sets on each round


  • If unable to run, complete one of the following:
    • 1000m, 700m, 500m, 250 Meter Row
    • 2400m, 1800m, 1200m, 600m Bike

Soft Landing
Our focus today on the runs is a soft, quick, and light landing. Especially since running is paired with double unders and wallballs, a softer landing will help us be little more forgiving on our lower half. A soft landing reduces the impact on our joints and saves energy, which helps us run faster. There are several things we can think about to soften the blow

  • Take more steps
  • Shorten your stride
  • Land on your mid-foot right underneath the hips
  • Pull up, don’t push away

Athletes can pick the one that resonates the most with them.

Knees Forward, Knees Back
One way to focus on keeping an upright chest while keeping the feet under the shoulders is to think “knees forward, knees back”. Knees forward in the loading position of the jump keeps the body upright, where pressing the knees back to a straight position in the jump creates our elevation and can prevents the feet from kicking back behind the body.

Movement Substitutions
Reduce Reps
2:1 Single Unders

Jump & Landing
On the wallball, we can also think about an aggressive jump and controlled landing. The hard jump gets the ball where it needs to go by using mostly hips and legs. Absorbing the weight into the squat instead of crashing into the squat allows athletes to maintain a better position going into the next rep. Just one rep that is slightly off on accuracy can make the next few reps a lot more difficult.


  • Looking to complete these in 1-3 quick sets
  • Sets of 20*: 20, 12-8, 8-7-6


  • Adjust run pace to go big and fast on the inside movements

CFR Endurance WOD – 35 min

Buy In: 100 Double Unders

4 rounds of…
400m Run
30 Wall Balls 20/14
20/15 Cal Row

Buy Out: 100 Double Unders

GOAT WOD – 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.