W.O.D., Endurance, and GOAT Workout 8/15/19

14
Aug

W.O.D., Endurance, and GOAT Workout 8/15/19

DAILY MINDSET

“Never confuse movement, with action.” – Ernest Hemingway

We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.

We don’t want to just “move” through life, just like how we don’t want to “exercise”. We train. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going.

Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?


Strength – 12 minutes

Find a heavy or max 3 rep push press for the day

*From the rack


Conditioning WOD – 20 min cap

3 Rounds for time of…
20/15 Cal Ski Erg
20 Handstand Pushups (RX- 25’s/abmat)
20 DB Box Step Overs 24/20 DBs 50s/35s

*If more than 10 athletes, have athletes start at different stations to help stagger them out to open up the ski erg
*If completing RX – must start with ski erg
*If larger daily class, athletes starting in different stations need to be able to share DBs for the step overs as needed or use Kettlebells of similar weight instead

Scaling – Handstand pushups you may base this on where your ability is are or what you need to challenge yourself with to get to the desired results.
Scales-
*20 HSPUs with stacked abmats
*90 second of inversion (static hold upside down)
*20 DB Push presses


*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

For time…

Buy In: 400m Med Ball Run

40-30-20 reps of…
Push Press 75/55
Calorie Row
Front Rack Stationary Lunges R/L=2 75/55

Buy Out: 800m Run (new 800m mark)


GOAT WOKROUT – 20 minutes

GENERAL DESCRIPTION
“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

“GOAT” WOD

Every minute on the minute for 20 minutes complete…
Odd: Movement 1
Even: Movement 2

MOVEMENT PREP
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

WOD
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.