The 8am working on their six packs during Mondays “Point Break”!
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
“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.
For the next five Thursdays during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. 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.
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!
*You must still come to one of the regularly scheduled WOD times.
“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.”
When obstacles arise, we will find ourselves at a crossroad.
One option is that we can allow the adversity to adjust our goal, moving into a state of compromise.
The other options is that we adjust the sails. While we keep the destination true.
If our reaction under adversity is to compromise the goal and make it a bit easier, we’re now simply continuing on to “check the box”. But goals aren’t meant to be checked – they are meant to change our lives.
And anything of that magnitude is going to mother-freaking-hard. We all can agree on that.
Let’s make it part of our identity – when times get hard, we go harder.
We find the way to make it, because it’s always there.
We just have to work hard enough to find it.