W.O.D., Endurance, and GOAT Workout Thursday 6/20/19

19
Jun

W.O.D., Endurance, and GOAT Workout Thursday 6/20/19

DAILY MINDSET

“The best way to predict the future is to create it.” – Peter Drucker

We talk often of disregarding the leaderboards.
To disregard what the competitor to the left and right are doing.
To focus on our game – our approach – our strategy. To be the Racehorse.

The reason behind – to master, with complete ownership, ourselves.
We know we can’t control external factors. No matter how hard we try, we know it’s fruitless. In turn, how the leaderboard shakes out after five weeks, is also largely out of our control. We could be 1st, 10th, 100th, or 1,000th, all with the same effort and mindset.

We can interpret the quote in two ways above, when applying to our situation:
1) We can believe that our future is that final leaderboard spot.
2) Or we can believe that our preparation, focus, and execution is our future.


Conditioning WOD – 25 min cap

5 Rounds for time of…
18 Toes to bar
16 Alt. KB Snatches R/L=2 70/55
14 Single Arm KB Overhead Stationary Lunge R/L=2 70/55

*KB Snatch must touch ground each rep
*Use a lighter KB or DB if scaling needed for snatch and lunge

Coaches – please work on punch of the palm with the KB snatch with athletes


CFR Endurance WOD – 30 minutes

As many rounds + reps as possible in 30 minutes of…
200m Run (10m=1 rep)
10 Toes to Bar
20/15 Cal Row
10 Alt. DB Snatches R/L=2 35/20
20 Single Arm DB Overhead Stationary Lunge R/L=2 35/20


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.