W.O.D., Endurance, Or GOAT Thursday 4/18/19


W.O.D., Endurance, Or GOAT Thursday 4/18/19

Magnesium- did you know?

Magnesium is the 2nd most deficient mineral after potassium.

Magnesium is needed for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong. It also helps regulate blood glucose levels and aid in the production of energy and protein. 
Some additional things noted in the research that it can help with:
Regulating blood pressure 
Increasing muscle tone
Muscle cramps
Helps absorb vitamin D
Lowers stress
Helps with sleep

To get the “recommended” amount of magnesium from veggies you would need to eat 7-10 cups per day! Think greens, spinach, kale, collard greens! At the heart of chlorophyll is the mineral magnesium.
Also, Nuts, unrefined whole grains, eggs, avocado, dark chocolate all contain magnesium. 
Because of the mineral depletion in our farming soils and the increase in a higher processed diet, many are deficient in magnesium.

To maximize quality of life and performance in the gym, EVERYONE should consider a magnesium supplement if you aren’t getting these foods constantly into you body.

We sell tier one product at CFR, up front for your convenience.

For more nutrition information and tips please follow Form and Fuel Nutrition on FB and Instagram, as this article was written by one of our nutrition coaches. Here are a couple published studies showing the research.



If you are ready to make a change in your health journey, we would love to talk with you! We have coaches that are passionate about helping you reach your health goals!

Check out our website at www.formandfuelnutrition.com

#QualityOfLife #Magnesium #NutritionCoaching

*We have had so many members enjoy GOAT day on Thursdays (working on weaknesses in a relaxed setting), we will continue to move forward with them as well as have a normal daily and endurance workout as well. The GOAT class description and examples will be listed below the daily workout on Sugar WOD and on the website if you are newer and need information on what that looks like. Pick which workout is best for you today!

Strength – 15 minutes

Build to Heavy Set of 3 Touch n go Power cleans

Athletes will have 15 minutes to build to their heavy triple power clean. Put athletes into groups to minimize the amount of bodies moving at once, allowing coaches to better see and correct movement.

Conditioning/Benchmark WOD – 15 minutes

“Black and Blue”
*Anytime you see a workout with the words “benchmark” next to it, make sure to post your score, as you’ll see these workouts again and be able to compare your fitness over time.

5 Rounds for time of…
10 Power Cleans (135/95)
10 Burpees


  • Power clean focused two part workout
  • Part 1 is a touch on go triple with a focus on technique
  • “Black and Blue” Should be under a 10 minute workout
  • Less than 2 minutes per round
  • Adjust weights/number to achieve that
  • Burpees are standard burpees

Not too much to talk about on the burpee other than ensuring full range of motion and controlling the heart rate. Athletes have the option to jump up or step up out of the bottom. Stepping may be the best option for the first 3-4 rounds in order to keep moving under control. The jump up is definitely recommend in the final round, as it is the faster option. On either variation, try to rest at the top as opposed to the bottom. We can find our composure at the top and use momentum from the flop down to pop up off the floor and make these reps a little easier.


  • Manage the first 3 rounds so you can sprint the last two


  • If you know stringing reps together is going to cause you to rest a lot, do quick singles from the very beginning
  • If you’re a stud on the barbell and know it won’t be an issue, try and hold on for 10 unbroken each round
  • If you’re somewhere in the middle, try and break the clean up into 2 or 3 sets (5-5, 4-3-3)


  • Find a pace on the burpees that allows you to maintain strategy on bar with fast transitions between

*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.


*One bar, load and deload quickly as a part of the workout

2 rounds for time of…
5 Burpees
10 Power Cleans 95/65
15/10 Cal Ski Erg
20 Second accumulated Plank (On elbows)
15 Burpees
30 Power Cleans 75/55
45/30 Cal Ski Erg
60 second accumulated Plank (on elbows)

*Scale plank by going up to hands, or down to knees from toes

GOAT WOD – 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. If the movement athletes are working on come up in the Open, they may want to switch to something that hasn’t come up yet to get prepared for that. 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.