W.O.D., Enudrance, and GOAT Thursday 5/23/19


W.O.D., Enudrance, and GOAT Thursday 5/23/19


“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. The really important things, that we so passionately care about… but fall to the wayside because we need to get back to work.

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Recognize what sets you on fire. What makes you come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.

Strength – 12 minutes

Bench press

Every 3 minutes complete a set of bench press. (at 0:00, 3:00, 6:00, 9:00)

*After a solid warmup, you will score all 4 sets
*Aim to build as you go, as each set is a new score

1: 7 reps

2: 5 reps

3: 5 reps

4: 3 reps


*if you arrive early to class and need some insight to prime yourself, or if coaches would like to use this during warmup

30 Seconds on each

Easy Single Unders
Active Samson
Push-up to Down Dog

High Single Unders
Active Spidermans
Straight Leg Inchworms

Double Unders
Slow Air Squats
Push-up Plank Shoulder Taps

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Squats

Front Rack Stretch: 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch: 30 Seconds Each Direction
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. Face away from you for the last 30 seconds.

Conditioning WOD – 20 min cap

For time…

3 Rounds:
15 Power Cleans (115/80)
20 Push-ups

2 Rounds:
27/21 Calorie Row
75 Double Unders

1 Round:
35/25 Calorie Bike


  • 3-parts to this workout
  • Complete each section entirely before moving onto the next
  • Looking for a sub 20-minute effort
  • Score is total time it takes to complete the whole workout


  • Choose a weight you can cycle for 20+ reps when fresh
  • Should be able to cycle 3-5 reps per sets in the workout today


  • Choose a variation you can complete 4-5 reps with each set
  • Substitutions:
    • Reduce Reps
    • Push-ups to Box or Bench
    • Incline Ring Push-ups


  • 150 Total Reps in the Workout
  • Substitutions:
    • Reduce Reps
    • 115 Single Unders
    • 90 Seconds of Practice


  • If unable to Bike, complete one of the following:
    • Equal Calorie Ski Erg
    • 1 More Round of the Row/Double Under Pairing


  • If short on machines, you can stagger start heats by 2-3 minutes

Parallel Forearms
Our focus today on every movement is the forearms. Starting with the row, we’re looking to position the forearms pretty much parallel to the ground. As athletes move in and out, we want the handle and forearms to move in a straight line. When the handle drops, we end up doing more work than we need to. Straight in and straight out.

Vertical Forearms
In the bottom of the push-up, a vertical forearm is a sign of good position and proper leverage. You will often see the hands either too far forward or too wide, putting extra pressure on the soft tissue structures of the shoulder. Laying flat on the ground, athletes can bring the thumbs near the bottom of the chest and just off the rib cage to find this vertical forearm position.

Movement Substitutions
Reduce Reps
Push-ups to Box or Bench
Incline Ring Push-ups

Relaxed Forearms
During our double unders, our focus is keeping the forearms relaxed. When we have a tight grip on the rope with the hands and forearms, it becomes difficult to spin the rope with the wrists. The death grip essentially locks the wrist joint and forces us to rotate at the shoulder. Especially holding onto the rower handle and the rope handle in the same pairing, let’s keep the forearms on the looser side as we spin the rope.

Fast Forearms
Finally, our aim on the power clean is to punch the forearms in front of the bar quickly. Instead of just thinking elbows here, we’re focusing on shooting the whole arm in front of the bar to find the shoulders with the weight. Just like on the rope, relaxing the forearms slightly after the jump can make it a little easier to get the forearms through quickly, as a death grip makes it harder to rotate around the bar.


  • Shoot for smaller sets of 3-5 on both movements
  • Last two rounds are more important than the first round


  • Moderate rowing pace that allows for bigger sets on the rope
  • On the rope, looking to complete these in 1-3 sets (25-25-25, 40-35, 75)


  • Strong, fast paced effort to finish things out knowing there is nothing 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 minutes

*if not enough machines for a particular AMRAP, split class in half starting on different workouts and working down through

As many rounds + reps as possible in 10 minutes of…
15/12 Calorie Bike
15 Power Cleans 95/65

As many rounds + reps as possible in 10 minutes of…
20 Pushups
50 Double Unders

As many rounds + reps as possible in 10 minutes of…
15/12 Cal Ski Erg
15 Single Arm Farmers Carry Shuttles 55/35 (cones 25ft apart)

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.