Thursday, December 2, 2010

Posted by on Dec 1, 2010 in WOD | 27 comments

“Goat Day”
Goats are weaknesses, and you are only as fit as your weakest link.  On “Goat Days” we create individual workouts for each athlete to improve their weakest link.  The easiest way to decide what your goats are is to figure out what you would hate to see programmed in a competition.  Think about two movements that give you trouble and we’ll help you create a WOD.  They will be in the form of an “AMRAP 15” 

For example, If you have trouble with Handstand Push ups and Double unders your WOD may be AMRAP 15 of:  4 HSPU and 12 Double Unders. 

What are your goats?

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27 Comments

  1. Well, everything because I am so new, but top two this week? Power cleans and double unders.

  2. I may do one more and do a triplet if there’s room and if logistics permits:
    4 Ring Dips
    8 SDHP 75lbs
    12 Double Unders

  3. SDHP for me too, i’ve only done those once, back squats… goodness knows i’ve got to get my squat down lower

  4. DU – Ring Dips- HSPU

  5. Ray – found the location of crossfit france – may visit it if weather permits and have some time

    visit http://www.oxygeneetzen.com/

    Have fun everyone -see you when I get back

  6. Good WOD this morning! Got in 13 rounds of:
    3 cleans @ 45
    5 push press @ 45
    7 DU’s
    Then god only knows how many leg raises in 5mins… enough to make it hurt 🙂

  7. Hey Chris, watched the video associated to the gym. I hope the charge for usage as related to the amount of equipment you’ll use.
    Those are some pretty machines….lol

  8. Steve…may not want to do two demanding pressing movements in one WOD together – it probably won’t help either and will be nasty on your brain 🙂

  9. Goat = K-I-P-P-I-N-G…. OHS are a nasty one too….

    Hey Chris, don’t forget to snap a shot in front their gym for a SJ Crossfitter’s abroad photo!

  10. KIPPING in not a GOAT. Goats are skills you already possess but are not comfortable with yet.
    Pull Ups in general would be a goat…. and you would use kipping to get through them.

    Similar to isolating a shrug in the power clean. The clean would be a goat, shrug is a skill or part of the mechanics you would improve to make the goat more manageable.

    Just wanted to clarify for everyone so when we are putting these together for you there will be no issues.

  11. KIPPING in not a GOAT. Goats are skills you already possess but are not comfortable with yet.
    Pull Ups in general would be a goat…. and you would use kipping to get through them.

    Similar to isolating a shrug in the power clean. The clean would be a goat, shrug is a skill or part of the mechanics you would improve to make the goat more manageable.

    Just wanted to clarify for everyone so when we are putting these together for you there will be no issues.

  12. Cool.

    1.C2B
    2.OHS

  13. Well….how’d it go at lunch?

  14. Greg’s Goats:
    AMRAP 15
    4 Ring Dips
    8 Sumo Deadlift High Pulls 75lbs
    12 Double Unders (had to get 4 in a row to count)

    WOD: 5 Rounds + 4 Double Unders or 136 total reps

    I ended up doing way more than 64 double unders due to the ‘4 in a row’ rule, but whatever, it’s a goat.

    Afterward, 5-minutes of Leg Raises: 87 reps

  15. What’s the 4 in a row rule Greg?

  16. He didn’t count the DU unless he started with the first 4 unbroken… crazy guy

  17. Yeah, didn’t count the DUs unless I hit 4 consecutive….a lot of 3’s, 2’s, and 1’s today 🙁

  18. 4 OHS
    8 DU

    Made some good progress with the OHS’s, keeping arms and shoulders locked in the correct position is tough but feel like I have the movement down. The plates seemed to help.

    DU’s were very inconsistent, nailed 3 rounds unbroken and it felt easy but the other 4 or 5 were all over the place, struggled getting 2 together.

    New warm up routine is going to stink…

  19. 4 OHS
    8 DU

    Made some good progress with the OHS’s, keeping arms and shoulders locked in the correct position is tough but feel like I have the movement down. The plates seemed to help.

    DU’s were very inconsistent, nailed 3 rounds unbroken and it felt easy but the other 4 or 5 were all over the place, struggled getting 2 together.

    New warm up routine is going to stink…

  20. Nice Greg, good motivation to figure it out 🙂

  21. Goat WOD / 6 box jumps / 6 SDHP with 50lb KB
    11 full rounds and completed box jumps on the last round

    I did my first pull ups without a band tonight!!!

  22. Wow, nice work Sherri!

  23. WOD 4 OH Squats 8 Double Unders – 10 rounds and 4 OH Squats – double unders are starting to come along. Starting to become a little more controlled. Not hitting my head on the ceiling anymore…

  24. WTG Sherri on your first pull up without the band. Great Job. Tonight when I got to the gym, I thought I’d try to lift the silver bar… hadn’t been able to do it when I first started going two weeks ago… I did it!!! I lifted the bar off the floor (45 lbs). So my WOD was 5 deadlifts plus 10 box jumps (modified for me to stepping up and down on the tire).. I was able to do 13 reps of this, which equals to 130 tire steps plus 65 deadlifts…. in 15 minutes. It felt freaking awesome to be able to do this…. Then I completed 50 sit ups. OMGGGGG I WON’T BE ABLE TO MOVE TOMORROW… eeeee freaking haaaaaaaaaaaa I’m loving it…

  25. 4 Burpees
    8 med ball cleans
    12 skips

    Got 9 full rounds in 13 minutes? Oh yes, then 5 minutes of “the most fun of my life” (Ok Greg, if that’s what you want to call it) 😆

  26. 4 Burpees
    8 med ball cleans
    12 skips

    Got 9 full rounds in 13 minutes? Oh yes, then 5 minutes of “the most fun of my life” (Ok Greg, if that’s what you want to call it) 😆

  27. This was a fun little experiment:

    4 Push Jerks (The goat here being overhead pressing of any variety)
    6 Pistols (3/leg)

    8 rounds + 4 Push Jerks + 3 right leg pistols

    Several failed pistols throughout, especially on the left leg, and by the end I was screaming with every rep.