Goat Days

Goat Days

What is a Goat?

A goat in CrossFit is something that you suck at, a weakness.  Usually, it’s some sort of high skill movement that you haven’t spent enough time on to do it well.  Movements like overhead squats, double unders, pullups, snatches and many others are goats for a lot of people.  If you hate doing a movement it’s probably becuase it’s your goat, let’s be honest we don’t hate what were good at. No fear shakespeare, there’s hope. We need to get more practice.

Why is it called a Goat?

It’s probably short for scapegoat.  A scapegoat is something or someone that you blame when something goes wrong.  We want to eliminate your goats, so you can crush every wod with no excuses!

How does the new Goat session work?  

We are now programming skills sessions in class that are specific for goat training.  Every week there will be a programmed goat session. You won’t know what day of the week is but be ready for it.   Weightlifting or Gymnastics or Endurance.  You can choose which one you want to do based on your own specific goats. The weightlifting may include olympic lifts, power lifts, or different assistance exercises to help maximize your squat, deadlift, snatch, clean, and jerk.  The gymnastics/endurance may include muscle ups, pullups, handstand work, running, rowing, double unders, or a number of gymnastics movements that will make you proficient at these skills.  This will only last 15 mins once a week.

Why should I do Goat Training?

To eliminate your goats, whatever they may be.  The less goats you have, the better CrossFitter you will be!  Do you think Rich Froning has goats?  I don’t think so.  That’s why he is so good.  He has challenged his goats and defeated them (remember the rope climb?).  Consistently attacking your goats is the only way to do this.  This can’t always be done in workout, and they definitely can’t be ignored!  Avoiding goats will only make them worse.  Seeking out and challenging yourself with your biggest goats will help you become a more well rounded athlete!


(most common Goats in CrossFit)


Thursday’s Training (April 17, 2014)

A. Barbell Goat Practice (15min)

B. AMRAP 15 minutes:

  • 25 Singles
  • 25 Jumping Squats
  • 25 Situps
  • 25 Jumping Split Lunges
  • 25 Box Jumps
…coming Friday
Bear Complex
30 minutes to Find 1rep max
  • Power Clean
  • Front Squat
  • Push Press/Push Jerk
  • Back Squat
  • Behind the Neck P.P/P.J.
-Barbell cannot be dropped during set
-Heaviest Load Possible
-Rest as long as needed