W.O.D., Endurance, and GOAT Workout 9/19/19


W.O.D., Endurance, and GOAT Workout 9/19/19


“The single biggest problem in communication is the illusion that it has already taken place”. – George Bernard Shaw

Have you ever believed that someone fully understood what you said, but it turned out they were far off base? Sometimes it turns out to be funny, but sometimes… it’s not. And emotions flare.

Let’s say we used all the right words, said in all of the right tonalities. Or, so we think at the time. Because where perception is reality, misunderstandings will take place. It’s a human condition. When the mother asks her son, “is your room clean”, we can imagine two very different interpretations.

Is the child wrong? Is the mother wrong? We can agree, neither. Both are perceptions. So how can we get better at this? It’s less about trying to master it, and more, about being understanding of it. Where both mother and son believed to be in the right, there’s no one to blame. Keep cool, recognize the situation for what it truly is, and simply communicate further.

Team Conditioning -35 min cap

Teams of 3 splitting reps however desired…

3 Rounds…
400 Meter Team Run
70/50 Calorie Ski Erg

Then directly Into…

21 Snatches 95/65
21 Snatches 115/85
21 Snatches 135/95
21 Snatches 155/105
21 Snatches 185/125
*Your score is only how many snatch reps your team achieved. 105 is the best score you could obtain. If you hit that, make sure to place in notes and the whiteboard what your time was when you achieved this.

*Teams will complete the 3 round buy-in of running and skiing before you move to the barbell

  • All teammates will run together for the 400 meters, but will split calories and snatches as they see fit
  • There is a time cap of 35 minutes on this workout
  • If capped, put number of snatch reps achieved as score. If you finish before the time, make sure to note you time in notes


  • If unable to Run:
  • Row 500 Meters or Until Teammates Return


  • If unable to Ski:
  • 100/70 Row
  • If you have mixed teams on the Ski Erg:
  • 2 Guys, 1 Girl: 60 Calories
  • 2 Girls, 1 Guy: 55 Calories
  • If you have mixed teams on the Row:
  • 2 Guys, 1 Girl: 90 Calories
  • 2 Girls, 1 Guy: 80 Calories Calories


  • Use one barbell and change out your own weights
  • It is ok for teammates to have multiple bars if using different barbell weights
  • The snatches can be squat or power
  • Adjust weights as necessary to meet the following stimulus:
  • First 2 Bars: Light weights that you could cycle 5+ reps when fresh
  • Middle 2 Bars: Moderate-Heavy weights that you could cycle 2-3 reps when fresh
  • Last Bar: Heavy weight that you are definitely completing as singles within the workout


  • This workout alternates between everyone working (the team run) and only one person working at a time (ski and snatches)
  • The approach will be slightly different based on the station


  • Move at a pace that all athletes can maintain, as you can’t start the ski until all teammates have returned


  • Push hard when it is your turn and switch out before you start to slow down
  • This will likely be between 7-10 calories or 10-20 seconds


  • Understanding the total volume of snatches today (105) with ascending weights, the best option is likely to attack the first 2 bars in small sets and the last 3 bars in singles
  • On the first two barbells, you can think about going sets of 3-5
  • If that starts to slow you down or gas you too much for the next round, singles are the better option

*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

12 Rounds for time of…

12 Snatches 75/55
12/8 Cal Bike
12 – 25ft Single Arm Farmers Carries 55/35

*Coaches – Set up cones on Learn to crossfit side of gym OR next to the bikes at the front of the main gym area, aiming to be as efficient as possible with your space
*Coaches- if needed with larger classes, grab the ski ergs and roll to main side of gym tight up against the back pullup rig keeping as much floor space as possible for snatching

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.