30

Mar

# Goat Day

Open today, closed next Friday.

On the Minute for 20:

Odd Minutes – “Goat” #1

Even Minutes – “Goat” #2

“Goat” – CrossFit slang for a movement we have difficulty with.

Examples: Double-Unders, Ring Dips, Overhead Squats.

Choose two “Goats” to work on today. Coaches will have great suggestions in class.

Compare to Apr.10/16

On the Minute for 20:

Odd Minutes – T2B kipping

Even Minutes – Snatch worked up to 145

Thanks Matt!

Sled pushes and toes to bar

Thanks Matt

Mel M Happy Birthday Burpees warm up

1 min plank, 1 min side plank each side and 1 min hollow hold with the Birthday girl and sister after class!!

This is one of the best open pictures

Started as:

Min 1 double unders

Min 2 one squat snatch at 85# (~75%).

At minute 7, Matt pointed out that I wasn’t winded enough. Changed it up from minute 8 onwards:

Min 1: 45 sec double unders, then 1 squat snatch

Min 2: 25 sec of Russian KBS 70# (12-15 reps depending on how gassed I was…)

That was definitely far more effective…ugh.

On the Minute for 20:

Odd Minutes – “Goat” #1 – double under practice (single, single, double) lots of tripping

Even Minutes – “Goat” #2 – 5 push ups from the toes with no sagging.

Min 1 – Pushups w/ 20# vest

Min 2 – OH Sandbag Hold

Pushups – 20-13-12-12-12-12-12-12-12-14

OH holds- HARD!!!

WUx1

On the Minute for 20:

Odd Minutes – Ring Dips

Even Minutes – Pistols -alternating

Fun goat day morning peeps!

Thanks Matt!

EMOM 20 minutes

Min 1 : C&J complex (CLEAN DL, HSC, FS, SPLIT JERK) X 2

Min 2 : Ring dips (between 10-15 reps per round)

EMOM 20 mins

Minute 1: double unders

Minute 2: 10 overhead squats (35#)

Didn’t count the double unders. I just tried to string as many together as possible. I only managed to get 5 consecutive but did many sets of 2, 3, and 4. I got 10 overhead squats in each round and just focused on improving the form.

Thanks for the tips Amanda!

Well tonight was an AWESOME class!

Odd mins: bar muscle ups

Even mins: hang power cleans 85# (10 each min for first half of the wod then 8 each round for last half of the wod)

Before today i hadn’t done a muscle up without a resistant band yet since I came to crossfit (last one was when I was a gymnast when I was young)

PR tonight for me by getting my muscle up on the third round. Jeff got his too! PR buddies tonight.

I ended up doing atleast 1 every round, didn’t miss any when I tried and did 3 rounds with 2 MUs.

I am thrilled with tonight!

Thanks Amanda!

🙂

On the Minute for 20:

Odd Minutes – “Goat” #1 – DU’s …got 9 unbroken!

Even Minutes – “Goat” #2 – Power Snatches at 55-65-75# then got stuck trying to not pop the bar from hips 😏

Thanks Amanda! Nice to see Vanessa in class too!

Good seeing you too!

AMRAP 20 Min

Goat #1

1 Hang Power Snatch + 1 OHS, 1 Squat Snatch

(Started at 75, finished at 125, failed on last round at 130#)

Goat #2

6 T2B (all unbroken except for 1 round)

Another great exercise!

Great Nooner crew!

On the Minute for 20:

Odd Minutes – “Goat” #1 – double under practice just cant get the hang of it….yet

Even Minutes – “Goat” #2 – T2B Thanks to Amanda i got 3 T2’s and a raft of really close ones…PR 🙂 hands ripped up a bit lol…

On the Minute for 20:

Odd Minutes – “Goat” #1.. Snatch/OHS

I started with #55 power snatch followed by 1 OHS, then changed to #35 squat snatch and 1 OHS.. I tried to hold the bottom so I would get more comfortable under the bar.. I managed 3 each minute.

Even Minutes – “Goat” #2.. Pullups

I started with 3 chin over bar each minute, then changed to 1 pull up with 5 difficult ring rows.. I think I am startiig to get the hang of this!

Thank you to the 8:30 class for being happy to see me even after they had to do 47 burpees!!

I finished class with 4 minutes of planks.. one minute on each side and a hollow hold on the last minute..

Great tunes as always Matt!

Goat#1 double unders ,I’ll figure you out someday

Goat#2 pullups ( more kipping then strict )

4-3- 4-4-4-4-3-3-3N-5N

Thanks for suggesting going to negatives Amanda , going to help out alot!

Some MOB + WU + 47 BDAY Burpees for Mel Martin

Goat Day EMOM 20 mins

– Odd Goat 1 > Box Jumps @20″ = 8-10 per minute

– Even Goat 2 > Pike Push Ups @24″ Box = 4-5 per minute

Thanks for tips Matt

First class that Stacey and I have brought both girls to without any aunts to help out (usually open gym)