W.O.D., Endurance, and GOAT Workout Thursday 8/22/19


W.O.D., Endurance, and GOAT Workout Thursday 8/22/19

For anyone wanting an opportunity to start their fitness journey with CFR!

🎉Here’s your chance!🎉

NEW Learn To Crossfit Class starting this coming Monday the 26th at 6:30pm!

With your first time always FREE, jump in with other new members and learn the fundamentals and build a foundation before joining the regular group classes!

Can’t make that time? We have options! Just call 732-5433, visit crossfitrepublic.com or message with any questions or to reserve your spot!

#LearnToCrossfit #Fitness4Everyone #Results #Encouragement#NoRegrets 


“True happiness is to enjoy the present, without anxious dependence of the future” – Seneca

Take a moment today to enjoy the present.
How often do we rush to finish, to move onto the next, only to rush once again. How often do we become fixated on the end state, instead of the process?
The end-state is often out of our physical control. We can’t decide that. What we can decide on, what we do have complete control over, is this present moment… and what we choose to do with it.

The aim is not to ignore the future. We still plan for it. However the pitfall is when we spend so much time thinking about the future, we ignore the present. Until it has become the past. All of this can sound mindlessly simple – and it is. Yet we often become so occupied in the moment, so frantically busy, that we actually living in this moment.

Happiness is delivered in many forms, one of which is to enjoy every experience.
Be present in what we take part in today, whatever that may be, and enjoy every moment.

For total time…

5 rounds of…
10 Strict Handstand Push-ups
20 Box Jumps 24/20


5 rounds of…
30 Russian KB Swings 70/55
400/300m Ski Erg


  • Looking for a longer effort today


  • The big movement to consider today is the strict handstand push-ups
  • Choose a rep number or variation you can complete in 2-3 quick sets per round
  • If you have less than 10 reps unbroken when fresh, choose another variation or cut this number down to 3-5 reps


  • Choose a weight that you can complete in 2 sets each round

On the Russian Kettlebell swing, we want to make sure the hands are secure, but relaxed. If we have a death grip on the handle, it makes it more likely that we’ll pull the weight up with the upper body instead of letting the hips do the work. Keep a moderate grip on the handle and send the weight up to parallel with the lower half.

The hands are the foundation for the strict handstand push-up. We want to make sure they are positioned correctly in relation to the head, but also positioned wide enough.

Movement Substitutions
Reduce Reps
Double Dumbbell Strict Press
Hand Release Push-ups


  • With 50 total reps, this is the movement we should definitely think about breaking early and often
  • Shoot for 2-3 sets from the first round
  • 2 Sets: 5-5
  • 3 Sets: 4-3-3


  • Let’s push for big sets here
  • 1 Set: 30
  • 2 Sets: 15-15 or 18-12

*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: 1000m/700m Row

70 Lateral Bar Hops
60 Full KB Swings 55/35
50 Seated Barbell Strict Shoulder Press 75/55
400m Run
30/20 Cal Bike

Buy Out: 1000m/700m Row

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.