I bet your Goat is not this cute!!!
After watching the 2010 CrossFit Games and reading through the comments on our site I noticed that it really opened a lot of Zoner’s eyes with their Goats.
What is a Goat? A goat is an exercise that you don’t like to do… probably because you are not good at it. What are the exercises that you see in a WOD that make you not want to come to the Zone? Which exercises make you cringe every time they are posted???
While watching the live stream of the CrossFit Games, it seemed as though the emphasis this year was on gymnastics elements. A lot of the exercises were a make or break it for the athletes. There were muscle ups, pistols, toes to bar and handstand pushups (ring handstand pushups for the males). To watch the Games, check out the archives
Don’t let this be you…. make sure to continually work on your Goats. You are only as strong / fit as your weakest Goat.
If your Goats are Gymnastics, remember that we are running Gymnastics classes weekly with Sean Lind to work on those movements that randomly pop up on a WOD.
Check out the video of the highlights from the 2010 CrossFit Games (video)
Buy In – Coach led dynamic leg warmup and an easy block run
WOD -“Burp ‘n Dash PLUS”
This workout is made from Burp’n Dash, but I decided to add lunges and situps 🙂
10-9-8-7-6-5-4-3-2-1 reps for time
- OH Walking Lunge (25/45lb plate)
- Run 200M (in between each set of 10,9,8… of burpees, lunges & situps)
** Only scaling needed for this WOD is the size of the Olympic plate on the OH Walking Lunge.
Cash Out -Work on GOATS!!!! Then stretch!