Tagged as: chin up

Goat Training

In CrossFit, your “goat” is the thing you’re really bad at. It’s not uncommon to see “beat your goat” written on the board – it just means work on the thing you suck at.

In an effort to make these movements suck a little bit less, we are going to be practicing on an individual basis our own personal goats. What doesn’t kill you makes you stronger…so I hear!

Below is a list of most common goats!


Friday’s Workout (April  19, 2013)

For 10 sets each:

Every Odd Minute- 10 Pullups &/OR Chinups

Every Even Minute- 10 Ring Dips


Work On Your Goat for 10 minutes

Saturday’s Workout (April 20, 2013)

Every Minute on the Minute for 10 Minutes:

  • 10 Push Press, 95#/65# (from rack)
  • 10 push up

Cash Out:  800m Sprint


Speaking of Tabata. There is a great new CF website that writes a little bit about everything. Best part is that the content is FREE!! Everything from nutrition, to article about technique, as well as motivational pieces. If you get some time check it out. Visit www.tabatatimes.com

Tabata Times

Monday’s Workout

Strength: Chin-up work/weighted if possible

Conditioning: 3 x 400m Run

Each Set you must  complete an Air Dyne Sprint at half the time taken for your 400m run

Tuesday’s Workout

Half tabata   (20sec of work/10 sec off x 4 sets)

  • Push Press  (1/2 BW)
  •  Situp
  • Burpee


Do you strategize your workouts?

If you are eager to improve yourself as a CrossFit athlete, you need to start thinking strategy long before you hear “3, 2, 1: GO!”


Strategy begins with checking the daily workout the evening before (http://www.crossfitnaples.com/blog/, and preparing your gym bag accordingly. If there is a separate Strength WOD that includes Olympic or powerlifting movements, pack your weightlifting shoes or other flat-soled shoes. Heavy cleans or overhead stuff? Make sure your wrist wraps  or tape are in that bag.

Think about what you are going to wear. Do you want to wear the shorts that pull down to reveal your butt crack while doing sit ups? Probably not. Are deadlifts on the menu, but you want to keep your shins scab-free? Then make sure you have your favorite knee-high deadlifting socks ready to go!

Show up early

Now class time has arrived. Good strategy means showing up early for mobility exercises specific to the movements in the WOD. Showing up early also means you might be able to watch other students do the WOD and learn from their successes and mistakes. Ask questions: “How was the WOD? How did you approach it? What would you do differently?”

Maybe you’ll learn that it’s a good idea to go for unbroken sets and recover between stations or during easier movements. Maybe you’ll learn it’s a good idea to set a specific pace: 5 reps, 3 reps, etc. Talk to you fellow students and your coaches and find out!

Don’t “Forget” Your Reps

Is it a complex or high-intensity WOD that will make it difficult to keep track of rounds or reps? Then make tick marks with chalk and wipe them off as your progress, or have a marker or pen and paper handy to count your rounds and reps.

3-2-1 GO!

It’s Go Time! Now you’re off and running. Stay focused on your pre-arranged strategy. Stay close to your equipment between reps. Be conscious of your rest intervals — a good strategy is to take a certain number of breaths — 1, 3, 5 — depending on the exercise, and get right back in on the next rep.

Meanwhile, have fun! Yell “Lightweight! Yeah budday!” to your heart’s content. Look out of the corner of your eye at your CrossFitting friend next to you, and encourage them to keep going when you see them slowing down. The positive energy and the wild atmosphere in the gym will push you through the toughest workouts!

What have we changed since? Free WOD socks goes to the winner!

Thursday’s Workout

10 minute AMRAP:

  • Snatch Grip Deadlift x 8 (135/95)
  • Sumo Deadlift x 8 (same weight)
  • Run 50 m

Friday’s Workout

Strength: Bench Press 5×5


10 Rounds for time-

  • 5 Strict Chin ups
  • 10 Kipping Swings

-Penalty if you fall off before the round is over= 5 Burpees