W.O.D., Endurance, Or GOAT Thursday 6/13/19


W.O.D., Endurance, Or GOAT Thursday 6/13/19


“If failure is not an option, neither is success.”

We fear the man who is willing to lose it all. Who is willing to play full out. No reserves. The one who swings for the fences.

He’s a dangerous person.
Dangerous enough, to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to face the terror of failure. Face that chance that we may fail. Yet, as much as a “swing and a miss” may hurt, there’s something worse. Worse than any failure, embarrassment, or loss. It’s the pain of knowing that we didn’t give our very best.

Life is too short to bunt.
Let’s swing for the fences.

Strength – 15 minutes

Use this progression to find a heavy 1 rep deadlift for the day

7 – 5 – 3 – 3 – 2 – 2 – 1 – 1

Conditioning WOD – 20 min cap

For time…

50-40-30-20-10 reps: AbMat Sit-Ups
25-20-15-10-5: Calorie Bike
10-8-6-4-2: Deadlifts (275/185)


  • High volume descending rep workout today
  • Looking for it to take somewhere around 20 minutes
  • For every rep you don’t complete under the time cap, just add a second to your time (Ex- 20:23 (23 reps))


  • Choose a weight you could complete 10+ reps unbroken when fresh
  • Should be able to complete the sets of 10 and 8 within 2 sets during the workout


  • Girl Calories: 18-14-10-7-3
  • If Unable toBike:
    • Equal Calorie Row
    • Equal Number Shuttle Runs- cones 25ft apart
  • Stagger athletes if short on bikes

Let the AbMat push the air out of you on the way down. If we hold our breath while trying to fold over the mat, we’re likely overtaxing our core and making it more difficult to keep our hips on the ground due to the rigid back.

Fast Start
Coming off the AbMat Sit-ups, we can afford to get a fast start. The first calorie is always the hardest to get with the bike being at rest. Rev the machine up with a strong 3-5 second burst before getting settled into a moderate pace for the remaining time.

Load & Lift
Just like the first calorie is the hardest, so is the first deadlift. When we have to take the bar from a dead stop on the ground, we want to make sure our body is ready to lift. Prime the body by loading all the muscles and taking a big belly breath before lifting off the ground. Pretend you are lifting the bar before you’re actually lifting it, then pull the bar off the floor for the first rep.


  • Very front loaded workout
  • 153 Reps in First 2 Rounds
  • 102 Reps in Last 3 Rounds
  • Pace the first 2 to allow you to thrive in the last 3


  • We won’t stop moving on either of these stations
  • Find a pace on the bike, especially on the first two rounds, that you’ll be able to maintain or improve upon later in the workout


  • Think about breaking the sets of 10 and 8 into 2 sets
  • On the final three sets, make a judgement call at the halfway point about holding on unbroken

CFR Endurance WOD – 35 minutes

*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 minutes

As many rounds + reps as possible in 35 minutes of…

20 DB Deadlifts 50s/35s
25 Abmat Situps
30/20 Cal Row
*200m Run with med/slam ball overhead between each round 20/10

*DB deadlifts- touch one head of each DB on the ground before standing again
*If med ball touches head or comes down below head, you must stop running and only resume when med ball is back overhead
*If caught on the run when time expires, just estimate how far you had achieved and post accordingly how many rounds + meters on run

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.