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.

Here’s a timely article from Marcel on weaknesses:

I wish I had double Unders, I suck at wall balls, front squats are uncomfortable, and thrusters are gross!  Things I have said during my 6 years at Crossfit Moncton, perhaps you’ve said the same?  We all have our “favourite” movements and then we have some we dread seeing in a WOD.

In March 2014, I suffered my most severe injury, go figure it wasn’t even due to Crossfit; I was playing beach volleyball.  I won’t bore you with all the details, but it was diagnosed as DeQuervain’s Syndrome, a painful form of tendinitis that is difficult to treat. Physiotherapy, massage, Shock Wave therapy, custom brace, and anti-inflammatories all unsuccessful at treating the issue.

I had to scale movements to one arm due to a brace I wore almost 24 hours a day. No double unders, no thrusters, no wall balls, no pull ups…Great right? Wrong!  There was no upside except greatly improving right arm KB movements.

Absence makes the heart grow fonder — so true. Unable to do a movement because you don’t have the skill level yet can be frustrating, but being unable to even practice the movement due to an injury is torture!  I found myself envious of others for their ability to do all the movements, yes even doubles. So what if the weight has to be scaled in a WOD, big deal you need to scale to jumping pull-ups; at least you can see progress — adding more weight, stringing reps together, etc.  However, when you cannot even attempt the movement it can be discouraging.

I told myself if I can get past this injury, I will going forward “Embrace the suck of any movement I hate!”.  January 2015, I finally started using my right wrist again (after a Cortisone injection in December).  I gradually incorporated new movements to see how they felt, I had to be patient (not a CF virtue).  Knowing how long it can take to heal an injury has made me cautious and that’s not a bad thing.

Don’t avoid movements because you’re not comfortable with them or believe you’re not good at them. The ability to practice or scale movements helps you master them; this is much better than being unable to even attempt them! So remember step out of your comfort zone, work that “goat”, be patient and look for gradual improvement.  Once you’ve succeeded, the sense of accomplishment will be rewarding because you earned it!

When you work on your weaknesses, you'll fill up this board in no time
When you work on your weaknesses, you’ll fill up this board in no time

4 thoughts on “Goats”

  1. Open Gym
    250 m row
    Symmetry bands
    100 single unders unbroken

    Squat Clean 1 RM Test
    WU #95×3, #115×3

    1x #135-145-155-165-175-180 -#15 PR
    Failed on 185

    Thanks for the help Mario!

  2. On the Minute for 20:
    Odd Minutes – “Goat” #1 – skipping without tripping
    Even Minutes – “Goat” #2 – wall walks to get used to being upside down.

  3. WOD
    goat #1 was double under
    goat #2 was 10 hang power cleans at 55#.

    I chose goat #2 bc we have recently been doing this movement in workouts where they’re supposed to be unbroken. That was my goal. 10 unbroken and fast every round.

    Double unders went well, able to string 3 together in a row … Good practice

    Thanks Mario!

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