W.O.D., Endurance and GOAT Workout Thursday 6/27/19


W.O.D., Endurance and GOAT Workout Thursday 6/27/19


“No one was ever wise by chance” – Seneca

This quote teaches us that wisdom doesn’t come by chance.
Events that can lead to wisdom can, but to actually digest the information with an open mind to become better, to become wiser, takes effort.
Take two individuals for example, who are taking a hike in the woods.
The first trips over a root, and after the stun, kicks the root in frustration and walks away.
The second trips over the root, refreshes themselves to scan the path ahead, and moves forward now paying closer attention to the ground in front of them.
One took the effort to learn from it, one did not. Wisdom isn’t by chance, but it is by choice.
Which root will you trip on today? And what will be our reaction?
How can we turn this “mishap” into an actionable step going forward?

Benchmark Conditioning WOD – 30 minutes

On a 30 minute running clock, complete…

0:00 – 15:00

Benchmark WOD “Diane” for time
21 – 15 – 9 reps of…
Deadlift 225/155
Handstand Pushups

*RX of HSPUs is either 25s and abmat or flat ground.
*Scaling HSPUs – stacked abmats OR DB Push Press 50/35s

then into…


You must take 2 attempts at 50m sled push within the 15 minute allotment – slowest sled push is score for the day

*There are 4 sleds, please get them all out
*Weight added to the 80lb sled would be RX Men – 6-45s = 270lbs RX Women – 4-45s = 180lbs

*Coaches please start small groups of athletes together, following them back and forth to finish line with their times, reading them off as the ENTIRE sled is over the line

*Cones set up from one end of lot to the other on front parking hashes (coaches please ask if question)

CFR Endurance WOD – 35 minute cap

20,18,16,14,12,10,8,6,4,2 reps/cals of…

DB Deadlifts 35/20s
DB Push Presses 35/20s
Shuttle Runs (Cones 30 ft apart)
*after each complete a 12/8 Calorie Ski Erg (20,20,20 Ski erg… 18,18,18, Ski Erg… etc)

*DBs on the deadlift must have one head of the DB touch the ground each rep
*DBs on push press – do not push jerk. We just want a dip and drive, with legs and arms locked out. No rebend under the DBs

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.