W.O.D., Endurance, Or GOAT Thursday 4/25/19


W.O.D., Endurance, Or GOAT Thursday 4/25/19

*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!


“Person who chases two rabbits catches neither.” – Confucius

There are few things more powerful than our full focus.
And there are few things more destructive to our goals than a lack of focus.
If we chase the two rabbits, and they run in separate directions, which do we chase after?

This quote brings that dilemma in front of us, which in short is a lack of commitment to the most important goal(s) in our lives. This may very well be because we are trying to commit to too many goals.

It’s a common theme in goal making to overdo it. To choose eight, nine, or 10+ goals.
Great to be ambitious, but we need to recognize how that divides our efforts.
If we heading out to tend to the front lawn, we would never mow a quarter of the lawn, then move plant one or two flowers, and then transition to placing down some mulch before starting back on the lawn mower again. We would see one task through.

Have we set goals for ourselves? And if we have, how focused are we on our most important ones? Have we determined what those most important ones are, for when the two rabbits run in separate directions?

Conditioning WOD – 30 min cap

6 Rounds for time of…
20/15 Calorie Bike
150ft Farmers Carry KB 70s/55s (cones 30ft apart)
10 Strict Toes to Bar (no kip)


  • Big focus today is the strict toes to bar
  • Less about completing the movement as prescribed
  • More about finding the variation that is just the right amount of challenging for each athlete


  • Looking to complete these between 1-3 sets
  • Focus here is on quality of movement over speed


  • Looking to choose a weight we can complete with 1 break max per round during the workout, if low on KBs, please use DBs at a similar weight and post in notes and whiteboard


  • Start athletes on different movements if short on machines (RX athletes must start on Bikes)
  • If unable to Bike, complete one of the following:
    20/15 Calorie Row
    20 x 30ft Shuttle Runs

Control the Legs
On kipping toes to bar, we want to be aggressive as we bring the legs back down. During the strict toes to bar, we want to do the opposite. No matter how high we bring the feet or what variation we’re doing, the goal is to control the legs on the way down. Staying under control here prevents athletes from swinging. No kipping allowed. VIDEO HERE: https://youtu.be/kNkD88K7t0Y

The challenge here isn’t the intensity of the movement, rather the time under tension and midline fatigue. We’ll go through each variation together as a group and find one that is just the right amount of challenging. It should be something we can stay strict with and complete in 1-3 sets.

Movement Prep
3 toes to rig (laying on back, holding upright behind head, reaching toes high)
3 Slow Knees to Chest
3 Feet to 90 Degrees
3 Full Strict Toes to Bar

Movement Substitutions
Reduce Reps
Toes to rig (laying on back, holding upright behind head, reaching toes high)
Slow Knees to Chest
Feet as High as Possible

Time Under Tension
The strict toes to bar will put us under tension for quite awhile. The goal on our other two movements will be to reduce that time under tension. If we move slowly on the farmers carry, the shoulders are required to work harder for longer. Here, let’s try to work the lungs more than the muscles. This should be more of a farmers jog than a farmers carry. Keeping the knees soft allows athletes to stay balanced and moving the feet fast allows athletes to clear the movement faster. Rip the bandaid off and try to get this movement done quickly knowing we won’t be using the lungs much at all on the strict toes to bar.

Relax the Shoulders
Staying on the theme of time under tension, we can also look to keep the shoulders relaxed on the bike. Knowing the other two movements are upper body heavy, we can try to take the shoulders out of this movement. Keep the weight in the legs and out of the shoulders. Not taxing the shoulders extra here means we can keep going for longer on the carries and toes to bar.


  • First priority today is making sure the strict toes to bar look good
  • Bring the intensity on the bike and carries, but bring the quality to the toes to bar


  • 120/90 Calories Total
  • Pick an Wattage / RPM goal and stick to it


  • Aim to complete these unbroken if possible
  • Go big and take a longer break if needed before starting strict toes to bar


  • Quality over speed here
  • 2-3 Sets (5-4 or 3-3-3)

*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.


*Coaches – if large class, consider stagger starting 2 groups 2 minutes apart all starting with toes to bar, to make sure there are enough rowers

For time…
80 Toes to Bar (not strict)
70/50 Cal Row
60 Farmer’s Carries (30ft apart) 50s/35s Dumbells
50/35 Cal Ski Erg
40 Shuttle Runs (30ft- same as carries)
30/20 Cal Bike

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. 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.