I know, Stephen…That’s what she said! Now that we got past that obvious hurdle, let me explain. The “goat”, in CrossFit terms, is described as the movement that you dread seeing up on the whiteboard. We all have weaknesses and the beauty of our programming is that sooner or later you are bound to run right into yours. Most people enjoy doing what they are good at but the athletes that show most improvement are the ones that tackle their goats head-on. What’s great about “goat-work” is that the more you do it, the sooner that goat goes away. Invariably, there will be more. Work on them in your warmup or stick around after class and give them some extra attention. Take them on one at a time and they will disappear one at a time. It’s that simple.
In fact, today’s workout was inspired by a lot of our own goats, but particularly Ruth’s. She had a tough time with some of these movements at the regionals but was determined to change that. She came in the next week and tackled this workout specially designed for her to get started turning her goats into strengths.
WOD – 8.05.09
South Bay Suck
1200m run
21 Shoulder Press
21 Overhead Squat
800m run
15 Push Press
15 Overhead Squat
400m run
9 Push Jerk
9 Overhead Squat
50 Wall Ball
(Courtesy of CrossFit Gotham)
Seriously? This is probably going to take me 3 days to complete with that stupid weight vest on. And where did the 50 wall balls come from? It’s like someone just decided to throw those in there at the last minute as a sadistic gesture in the name of fitness. I, for one, oppose this workout, but will still do it because I will attack my goat. By the way, I had a goat in college. His name was Carlos and I would attack him all the time.
http://picasaweb.google.com/lh/photo/BaBmY9oOKllnE-WfZl8Gww?feat=directlink
http://picasaweb.google.com/lh/photo/2WAdBhMCKaD18dQj-1wQcQ?feat=directlink
http://picasaweb.google.com/lh/photo/bWSo_qFMNwrCcbsMBzgnVw?feat=directlink
Oh…..my…….goat!!
if you are looking for a good time, dont do this workout. twenty nine minutes and fifty three seconds of suck. im moving out of the south bay because of this one
Agreeing with Forrest on this one and it’s not just because I hate wallball but DUDE!!!
Haha looks like I’m not the only one stalking the site in the wee hours of the night!
Maybe I wake up in the middle of the night in a cold sweat from Crossfit night terrors. You know, those dreams where you are trying to run and don’t get anywhere, where you keep trying to fight but your arms won’t move, where you have to complete something and it’s never ending. Nevermind, those aren’t dreams that’s just today’s WOD.
forrest, i like you more now that i know you’ve had a goat… is that strange?
I do too, Its kind of awesome, not gonna lie.
27: and change.
95# – 24:48
this one was way more fun when it was all over.
19:28 @ 65#s
ditto Al. Great post! Thanks everyone for suffering along with me!
75#/20#WB 32:02
only a 5 sec PR from June
85# in 24 something
Forrest – WTF with the Goat, where was this college
Good day to take a day off!
25:40 I think with 55# / 14# wallball
wasn’t too bad except for the wallball at the end
OHS are definitely my weakness. Awesome workout today, this one sucked hardcore. Thanks for having me!
26:42 95# + 25# Vest
Carlos was the best damn goat anyone could ask for. He loved to headbutt things and chew on gum.
26 minutes, plus. 35 and 12 lbs.
thanks forrest for the encouragement. but also, i’d like to talk to u about feeding goats beer …
95# + 20wb
22.20something
Marcus (circle of trust) judging every rep.
CFGotham is put of the circle of trust right now.
95# 20:32
Forrest – I must know more about this goat; why on earth did you have a goat in college?