October Newsletter is here!

Remember when I posed the question about your weaknesses? It was Sept. 5 if you want to look back. Well, I was simply curious as to what your answers were. Joanna, on the other hand, when ahead and programmed an entire month based off of your answers. So, October will be known as Goat Month!

AMRAP in 20min of:

Your top 3Β Goats (things that kick your butt)

Have them picked before you come and you’ll find out the reps when you get to the gym.

If you’ve done this workout before (July 12), you may want to try it again to see if you’ve improved.

Heidi and Karen go head to head at the 1km row

50 thoughts on “Newsletter!”

  1. Started the day with 2 strict Hand Stand Push Ups, WTF???? πŸ™‚

    Push Jerk 1-1-1-1-1

    AMRAP in 20 min
    – 5 Hand Stand Push Ups (green and yellow band)
    – 7 Ring Dips
    – 9 Double Unders (Almost all unbroken? WTF???)

    7 rounds + 5 HSPU

  2. WU x2
    Strength – Back Squat x3
    95 110 120 130(PR reps) 135 (PR reps)

    AMRAP 20 mins
    5 Muscle-ups
    7 Box jumps
    400m run
    Total – 3 Rounds + 5 MU + 7 BJ + 200m

    First time doing real muscle-ups in a workout instead of progressions, did 20 in total and only failed 1 rep. Pretty happy with tackling that!

    I hope by Kevin calling this month “Goat Month” that you aren’t scared or worried about what’s coming. Yes there are workouts that will be challenging and will probably have 1 or more of your weaknesses or goats in them but I’m hoping that by the end of the month you will have become more comfortable with your weaknesses and maybe start turning them into strengths, think differently about them. This month is also why I wanted to start a new goal board (which by the way if you haven’t already done so, get a goal up there!) The goal board is really to drive home the fact that if you make a goat a goal you can and will achieve it…can’t wait to see them all happen!

    “Our strength grows out of our weaknesses”
    – Ralph Waldo Emerson

  3. Just wanted to say Happy Paleoing!!!!!!
    It is my biggest goat. (always eating the right foods for my health)
    Good luck !! or should I say, Good Planning and Preparation!!!!

  4. Im gonna do double unders, situps since I realize in the Intro WOD I suck at them and some sort of lift to work on keeping my back straight since that seems to be another huge weakness

  5. I want to thank Joanna for your write up on looking manly…being close to 6 feet tall, I have had the luxury to “carry extra weight pretty well”…howerver, after having my son 3 years ago I was tired of the extra weight…losing 34 lbs and keeping it off for more than 2.5 years was awesome…. then I joined CF! I struggle everyday when I put on clothes that used to fit….somewhere in the last 7 months, I haved gained 7 pounds…which for me is an entire size…so as any girl would, I freaked. Looking at myself differently is what I find works for me now…I am so much stronger than I ever was, things have shifted and lifted, however I am ever so grateful for genetics blessing me with large thighs that the thought of more squats frightens me…All in all, I am very pleased with CF, and seeing how far I have come in 7 months is very rewarding! Even more so is the support from everyone to push you through…oh yeah, and I love the social aspect of it…. I was so shy before coming to CF…..HA

    1. Thanks for sharing your story Ang. I hope Joanna’s article inspires more of you to look within, rather than down on the scale.

      1. Kevin, looking to book a spot for Saturday but can’t reserve. Could you add me to the list please. Thanks.

  6. WU x 2

    Strength: OHS x 3


    WOD: AMRAP 20 minutes:

    5 OHS (45#)
    7 Thrusters (65#)
    9 Burpees

    6 rounds and 3 OHS.

    July 12th, I had 5 rounds and 1 OHS and I used 35# for my OHS; so a PR of 1 round.

  7. CFWU x 2

    Strength – Push Press

    WOD – AMRAP in 20 mins
    5 OHS 75#
    7 Wall Balls
    9 Double Unders

    13 Rounds

    Discovered Wall Balls aren’t a goat, I just don’t like them…

    10 Burpees

  8. WU x 2
    Stregth 5’s
    Front Squat 85-105-115-125-135

    WOD Goat AMRAP 20 mn
    5 OHS 45#
    7 Press 65#
    9 D/U subbed 27 skips

    11 rds and 5 OHS…

    Oh yeah…..did a 500M Weighted row for being a bonehead!

  9. WU x 2

    Shoulder Press
    15×10, 35×5, 35×5, 40×5, 45×5, 50×9

    “Goat WOD” – AMRAP in 20 min. of:
    800 m run
    7 Push Ups (Plank)
    9 Front Squats (55#)

    3 rounds + 200 m run πŸ˜€

  10. Push Press – 1R
    *Cleaned each lift from floor

    “Goat” WOD:
    AMRAP 20min…
    5 Ring Dips
    7 Thrusters (65#)
    9 V-sits

    9 Rounds + 5 RD + 6 Thrusters

    I’m really happy about that WOD! …Did I just say that about thrusters? heheh πŸ˜‰
    I learned that Thrusters are much easier if you receive each rep as a squat all in one motion. I used to pause at the top of each one causing me to fatigue easily. Bring on the heavy stuff! ……. just not tomorrow.

  11. WUx2

    Back Squat! x1 45(5)-95-135-155-165-175
    very happy as i failed on the 175 just last week doing my total – imagine if it’s paleo working THAT fast! πŸ™‚

    Goat WOD: AMRAP 20
    5 HSPU (2 green bands)
    7 dips (yellow band)
    9 wall balls (14#)

    6 rounds, 5 HSPU, 5 dips

    HOLY muscle fatigue! a few times i got my head down on the HSPUs and just didn’t budge one iota upwards. so my first CF goal on the board is an unassisted HSPU for Dec 1

  12. WUX2
    Strength: Deadlifts (1’s)
    95 / 105 / 125 / 145 / 155 / 165 (PR)

    GOAT WOD (AMRAP in 20 min)
    5 Pull-ups (Red)
    7 Wall-Balls (10#)
    9 Box Jumps (20″)

    –> 11 Rounds exactly! πŸ™‚
    Still learning what my ‘goats’ are. Box jumps and wall balls aren’t actually that bad when you have a bit of a break between sets (my real goat with those is doing 50 or 100 non-stop!)
    … and to think I was stressing all day about what my WOD might end up being — It wasn’t bad at all!! … and feeling good with the DL PR too!!! :o)

  13. WU X 2
    Strength 3’s Shoulder Press

    WOD Goats in 20 min.
    5 OHS
    7 wall balls
    400 m run
    4 rounds

  14. Okay, my goats are still goats! but I did get a pr of 185 on my dead lifts! so that’s a start…

  15. Great news letter and comments…I sometimes feel like the hulk when I put a pair of jeans on.. And yesterday one of my friends told me that I wasn’t as small as I used to be… Needless to say I wasn’t impressed.. I put a lot of effort into cross fit and I thi I come from along way having no athletic back ground.. At the end of the day what matters is how u feel..and I never felt better!

  16. CFWU x 2

    Strength x 3 Shoulder Press


    WOD a la “Goat”

    5 OHS (55 lbs)
    7 Pull ups
    9 Box Jumps

    10 rounds + 4 OHS

    OHS are starting to move off the Goat list. Still need to work on full extension on the pull ups.

  17. WUx2

    Strenght – Cleans
    4×65-3×85-x5x105-4×125-1×145(f)-3×135(PR)- Was suppose to do 1x today on my cleans but worked on the technique. Still need work but improving.

    WOD Goats AMRAP in 20min of
    200m Run
    Overhead Squat (25#)
    Pull Ups (Strict on Green+Yellow)

    8rounds even

    Biggest time consumer for me was the pull ups. Really trying to keep doing them strict. Was happy I stayed on the green and yellow bands the whole way through.

    Great job to everyone on their goats!

  18. WU x 2
    Strength: deadlift 1’s: 405-425-435(bad form)-415

    WOD: AMRAP in 20 minutes of
    5 muscle ups
    7 box jumps (30 inch)
    9 wall ball shots

    9 rounds even

  19. WU x 2

    Strength: Push Press x 1 rep.

    WOD: Goat AMRAP’s in 20 minutes
    5 Ring Dips (Yellow)
    7 Toes to Bar
    9 Double Unders
    9 Rounds + 7 Toes to Bar

  20. CFWU x 2
    Deadlift 1’s
    135-225-315-365-385-405(F) got it up but had a rounded back so gonna work on some plank
    WOD: Goat AMRAP’s in 20 minutes
    5 OHS 75#
    7 squat
    9 Burpees

    9 rounds

  21. WU = lifting down the 28 wines we filtered this morning. 23L per batch.

    Strength = 4 skids of freight which was nothing but wine kits. 230 wine kits!

    AMTAIT (As Many Trips As It Takes) to take 180 kits to the basement for storage.
    180 wine kits (#33)
    One flight of 12 steps
    2 wine kits on the way down, running back up.
    2 hands Vs. 180 kits = 90 loaded trips down stairs, sort and hoist the kits up on shelves and 90 sprints back up.
    Time: 17:45

    F’en Stair MASTER!
    Back is still… delicate.
    Hope everyone had a great day with their goats!

  22. Warm up x 2
    Push Press 5RM: 50-65-75-85-95(4)

    WOD: GOAT for AMRAP in 20 min
    – 5 ring dips
    – 7 Shoulder Press #55
    – 400m run
    Score: 4 rounds + 3 Press

  23. WUx2

    Strength: Shoulder Press
    3x 50-55-60-65,65(f)

    WOD: “Goat WOD”
    AMRAP in 20 minutes:
    5 OHS (45#)
    7 Clean & Jerks (65#)
    9 pullups

    = 5 rounds

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