Friday, December 9, 2011

“Goat Day”

“Goats” are weaknesses or movements that give you trouble.  Next to training with Intensity, there is no faster way to improve your overall fitness (GPP) than fixing chinks in your armor.  For this WOD pick Three “Goats” from the following list:

Pull ups (Unassisted, Chest 2 Bar, Butterfly, Strict…)
Push ups
Box Jumps
Wall Balls
Muscle Ups
Double Unders
Toes to Bar
Rope Climbs
Overhead Squats

The WOD will be a 15 minute AMRAP. Each round will be 5-10-15 rep scheme, with each exercise being a different rep count.

For example, if you picked pullups, dips, and box jumps then you would decide which you want to be the 5 rep, which the 10 rep, and which the 15 rep…so one round of the AMRAP might be 5 dips, 10 box jumps, and 15 pullups. Or some other arrangement of those exercises. You may also sub a monostructural activity from the following list for any one exercise:

250 Meter Row
500 Meter Row
200 Meter Sprint
400 Meter Run

Thus, your final WOD might sub a run or row for the round of either 5 reps, 10 reps, or 15 reps…you decide. And remember to have fun. Your “goats” make you better!

Post exercises and number of completed rounds to comments.   

Published in: on December 8, 2011 at 10:34 pm  Comments (15)  

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15 CommentsLeave a comment

  1. I’m off to the Bartram 100. I presume by telling all of you that I’m going, I’ll work a little harder to cross the finish line! I’ll be back next week when I can walk again…

    • Holy cow. You are a running monster. Good luck! And don’t hurt yourself.

    • Good luck!

    • I know you’ll do us proud, Bob! Have fun!

  2. Hi Folks,
    I have been suffering from a really annoying back pain (not cf related, but aggravated by some WODS). I am having it looked at. More importantly, THIS SATURDAY afternoon/evening is the 40th Annual Holiday Iron Pour at the GSU Sculpture studio. If you have never been to an iron pour, it is a really cool thing to see. Peak time for FREE viewing is shortly after dark, so come check it out!
    Here is a link to the details:

    • Bring some cash if you: 1) want a t-shirt (they are super cool), 2) want to make your own sculpture ($5), 3) want to eat/drink at the party ($5), or 4) want to buy something at the silent auction.

      See you there! xo

      Michaelsaurus and Kelly/Jessie: Your boys will LOVE it. It involves fire and molten metal.

  3. my “goats”

    3 rope climbs
    10 c2b still with tiny blue but i think i got them down now w/o the band
    20 DUs

    3rds + 3 + 10 + 10

    good luck bob!

  4. “Goats”

    5 HSPU
    10 OHS 65 lbs
    15 WB 12 lbs

    Not a good combination, too much shoulders….started with one abmat for the HSPU but after two rounds, I fatigued and had to go to 2.
    BUT, I never have done 10 HSPU on on abmat in one day 🙂

    3 rounds + 5 + 10 + 2

  5. Everything is a goat to me. I should bring a chupacabra to the gym.

    5 pull ups
    10 overhead squats
    15 pistols

    5 rounds + 5 pull ups.

    Used purple band: Wanted to do 5 perfect pull ups each round and succeeded! 20# for OHS and worked on keeping my chest up (not sure I succeeded). Pistols to a 15″ box with some plates; less height than the red box. Thanks, Pat, for coaching!

  6. Goats AMRAP 15
    5 Pullups (new purple)
    10 burpees
    15 DU

    4 rounds + 5/4

  7. Goat WOD: 5 OHS@ 68#, 10 Pullups, 30 DUs 5 rds

  8. Picked my goats hopper-style out of a hat.
    5 Pull Ups (w/red band), 10 Wall Balls (6# to target), 15 DUs
    about 2 reps short of 5 rounds

  9. “Goats”

    5 Pull Ups (Tan band only today)
    10 GHD Sit Ups
    15 Ring Dips (Black and new red)

    4 Rounds + 5 PU + 10 GHD + 6 Dips

  10. Oh, my poor Goats:

    5 OHS 75#, 10 pistols, 15 CTB pull-ups.
    Did 3 rds + 5 OHS + 10 pistols + 2 CTB.

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