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What is your goat’s name?

January 25, 2012

How To Kill Your Goat by Freddy C from One World. I agree with Freddy’s 3 steps to killing your “goat”. FYI – you “goat” is a movement, viagra exercise, buy weight, ailment time domain, or more that you suck at.

I’ve been doing CrossFit for over five years. After I got fit, I felt like I was pretty good, but not great at everything. Once I started competing, I found there were things I was pretty good at, and some things I was bad at. The more I do CrossFit, the more I feel like I have “goats” to work on. It’s probably best to follow Freddy’s approach, and pick ONE AT A TIME. Be warned, I am the worst guy in the world at this.

Here’s my advice on working “goats”.

In the beginning, practice them fresh, in small bits. Let’s use Double Unders (DU) for example. Come in, grab your jump rope, get warmed up, and practice for 30 seconds on, 1 minute off for 5 minutes. Do it even if you miss a lot.

If you’re building or scaling workouts, try to couple/triple the movement with something you like to do, or are good at. It gets discouraging to just work on something you feel like you suck at. Once you develop some proficiency, work the DU into workouts, whether it’s on the board or one you make up. In warm ups, I do “mini-wods” from time to time. If you’re good at wall ball shots, try 5 wall ball shots, 10 DU or attempts for 5 minutes. Don’t worry about counting reps, relax and just “go”. You get warmed up, and you’ll “feel” like you’re flying through the movement you’re good at, and hit your goat with confidence.

Finally, once you develop confidence, work on your goat when exhausted. Keep your jump rope near you during a WOD, and once you call time, take a short break and start working DU. I’m pretty good at DU, but I’ll still try to knock out 100 immediately following a WOD from time to time. Because you’re tired, you have to relax and be efficient with the movement. I am a huge believer in training your body, meaning your central nervous system, to operate at a high level when exhausted. Don’t rush into this step, and if you start failing reps, stop, and live to fight another day.

Tricia crushed today’s WOD coming in with the fastest women’s Rx time. Happy Birthday & ¬†Nice Rack!


Workout of the Day

With a 135/95# barbell

30 Clean and Jerks
30 Snatches

Advanced athletes should try Isabel. Newer athletes, Grace. Scaling options: 115/95/65, but be smart. WOD should not take longer than 6 minutes.

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