W.O.D., Endurance and GOAT Workout Thursday 9/26/19


W.O.D., Endurance and GOAT Workout Thursday 9/26/19


“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt

We are problem-solving-machines. Once we get the started, it’s like we kick into gear. Sometimes, it even surprises us how naturally and seamlessly we work through the issue. Turned out we just need to transition that energy from the “wishing” phase, and into the “action” phase.

Ever have a hard time starting to clean the house? The “trick” everyone knows, is to just start. We could stress over it all morning, where we can actually feel the energy being sapped from us, despite the lack of anything being done. Or, we can take that energy and just start.. And as we do, we snap into motion and things start flowing.

Wishing, hoping, wanting… they do nothing. Planning, action, and the demanding of ourselves to create the “how” makes change.

Let’s reinforce it in our minds – we weren’t made to “wish”. We were made to act.

Strength – 15 minutes

Build to Heavy Overhead Squat Single


  • Athletes will have 15 minutes to gradually build to a heavy single overhead squat
  • As coaches, this is the best time to get around to athletes for seeing and correcting movement
  • Make it a goal to give each athlete at least 1 piece of feedback

Conditioning WOD – 15 min cap

2 Rounds for time of…
25 Overhead Squats (115/85)
35/25 Calorie Bike


  • The big focus of each part today is the overhead squat
  • The bar will come from the rack in the strength piece and from the floor during conditioning
  • The workout is designed to take under 10 minutes to complete


  • Choose a weight on the barbell that you could complete the 25 reps unbroken in the first round if you absolutely had to
  • Within the workout, this should be a weight that can be completed within 3 sets


  • If unable to Bike, complete one of the following:
  • Equal Calorie Row

There are two big things we can consider on the overhead squats during our strength piece and conditioning piece:

  1. How to Get the Bar Overhead from the Rack and the Floor
  2. Loading the Hips Before the Knees


  • How to approach the overhead squats is the big priority in today’s workout
  • Pick a strategy in round 1 that you see yourself sticking with in the second round and that allows you to still have some “”go”” on the bike
  • For example, it is better to break the 25 reps into 2 sets and have a push on the bike than it is to go unbroken on the barbell and crawl through the calories
  • Belows are some common options on how to break-up (or not break-up) the overhead squats:
  • 1 Set: 25 Unbroken
  • 2 Sets: 15-10
  • 3 Sets: 10-8-7


  • Choose a moderate pace on the first round bike that allows you to stick to the barbell plan at the start of the second round
  • Look to increase your pace on the bike in round 2, as there is no work to follow

*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 – 30 min cap

For time complete…

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

DB Ground to Overhead 35/20
Calorie Row
Overhead squats 95/65
Calorie Ski Erg

*DBs- one head of the db on each side must touch the ground each rep
*Overhead squats are from the ground

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.