Kelsey Wilkinson

Jay Cedotal

“Goat Day”
EMOMx 20:
Odd Min: Movement 1
Even Min: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. 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. Coaches will have great suggestions in class.

I feel like these kids pretty much sum up the 2017 CrossFit Open

Nathaniel Roberson

Britainy Day

As Many Rounds as Possible in 12 minutes

Ascending Ladder…
3 Kettlebell Swings, 53/35
3 Goblet Squats, 53/35
3 Burpees
6 Kettlebell Swings, 53/35
6 Goblet Squats, 53/35
6 Burpees
… and so on, until time expires.

Why so intense, “B”? It’s just a workout!

~ photo credit: Celia Piazza

“Goat Day”
EMOMx 20:
Odd Min: Movement 1
Even Min: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. 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. Coaches will have great suggestions in class.

Marsha Wills

There are a number of functional movements in CrossFit that require a great deal of coordination. Some of these movements, like double unders and toes to bar in today’s workout, require the ability to string a few different movement patterns and repetitions together. It is sometimes easy to look at genetics or general clumsiness as the reason that we may not pick up on these movement quite as fast. However, these high-skill movements develop as a result of the repeated attempt to improve performance in each particular skill. In other words, practice. While some do pick up on these movements faster than others, it is most likely a result of exposure to similar movement patterns earlier in life. The coaching staff is here to provide you with the best possible progressions for you to help you realize proficiency in these movements.