Ben
“Goat Day”
On The Minute x 20
Minute 1 – Goat #1
Minute 2 – Goat #2
“Goat” – CrossFit slang for a movement that challenges us.
Examples: Double-Unders, Ring Dips, Overhead Squats.
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. Coaches will have great suggestions in class.
Box Brief
***Friday, March 10th @ 5:30pm – Open 17.3 Friday Night Lights***
We’ll be throwing down on Open workout 17.3 tomorrow night (Friday) beginning at 5:30pm. Come swing by to take on 17.3 or to cheer on our athletes.
EMOM x12:
– first 35 seconds: Squat Snatches, then
– first 40-45 seconds: 12 burpees over the bar, facing bar
EMOM x 8:
– first 35 seconds: Squat Snatches, then
– DUs (got 40 – last one was 35)
After WOD:
– 60 situps using 10#plates
– a few more DUs (trying to get the right pace as I currently do them too fast 🙂 … well… keep trying!)
“Goats” – not really, I was just trying to move today.
Writing this down because it was a good one!
OTM 20
Minute 1: 100 meter run/jog
Minute 2: 1 round Cindy (5 pu, 10 pushups, 15 air squats)
Minute 3: 15 GHDs
Minute 4: 10 cal bike
Goat Day
40 sec DUs
35 sec Push-ups
20 Sit-ups
30 sec Handstand Hold