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Goat Day

Alt EMOM 20 mins: Gymnastic Movements and Weightlifting Movements

Every 1 min for 20 mins, alternating between: Gymnastic Movement Weightlifting Movement

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

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Pre-Game (Optional)

3 RFT: Wall Squats, Walkouts and Russian Baby Makers

3 rounds for time of: 3 Wall Squats 3 Walkouts 3 Russian Baby Makers

3 Rounds (low intensity) 3 Slow Wall Squats 3 Walkouts 3 Russian Baby Makers 3:00 Erg Bike (or Ski, Row, or Run): Minutes 1+2 - Light Pace Minute 3 - Fast Pace 3 Rounds (moderate intensity): 300 Meter Row 10 Dumbbell Hang Clean and Jerks (light load) 10 Glute Bridges 30 Double-Unders *Rest :45s-1:00 between efforts. Aim is to fully control intensity. Choose a very light dumbbell. 3:00 Erg Bike (or Ski, Row, or Run): Minutes 1+2 - Light Pace Minute 3 - Fast Pace 3 Rounds (low intensity): 4 Scap Retractions 8 Superman Rocks 16 Overhead Circles (8 each direction) *Light plates (between 2.5-5# for the overhead circles. As written, change direction after 8 repetitions.

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FQ: Mobility

For quality: Mobility

--- Upper Body --- 1. Puppy Pose - 1:00 2. Shoulder to Floor - 1:00/each 3. Wrist Stretches - 1:00 --- Lower Body --- 1. Couch Stretch - 2:00/each 2. Pigeon Pose - 2:00/each 3. Butterfly - 1:30 4. Pike - 1:00 5. Straddle - 1:00 6. Kneeling Split - 1:00

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Pre-Game (Optional)

3 RFT: Wall Squats, Walkouts and Russian Baby Makers

3 rounds for time of: 3 Wall Squats 3 Walkouts 3 Russian Baby Makers

3 Rounds (low intensity) 3 Slow Wall Squats 3 Walkouts 3 Russian Baby Makers 3:00 Erg Bike (or Ski, Row, or Run): Minutes 1+2 - Light Pace Minute 3 - Fast Pace 3 Rounds (moderate intensity): 300 Meter Row 10 Dumbbell Hang Clean and Jerks (light load) 10 Glute Bridges 30 Double-Unders *Rest :45s-1:00 between efforts. Aim is to fully control intensity. Choose a very light dumbbell. 3:00 Erg Bike (or Ski, Row, or Run): Minutes 1+2 - Light Pace Minute 3 - Fast Pace 3 Rounds (low intensity): 4 Scap Retractions 8 Superman Rocks 16 Overhead Circles (8 each direction) *Light plates (between 2.5-5# for the overhead circles. As written, change direction after 8 repetitions.

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FQ: Mobility

For quality: Mobility

--- Upper Body --- 1. Puppy Pose - 1:00 2. Shoulder to Floor - 1:00/each 3. Wrist Stretches - 1:00 --- Lower Body --- 1. Couch Stretch - 2:00/each 2. Pigeon Pose - 2:00/each 3. Butterfly - 1:30 4. Pike - 1:00 5. Straddle - 1:00 6. Kneeling Split - 1:00

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Strength

Alt EMOM 8 mins: Double Under Attempts and Dumbbell Hammer Curl-to-Shoulder Press

Every 1 min for 8 mins, alternating between: Double Under Attempt, 40 secs 10 Dumbbell Hammer Curl-to-Shoulder Press

Practice Double Unders

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WOD

Every 2 mins for 16 mins: Dumbbell Devil Press and Max Reps Double Unders

Every 2 mins for 16 mins do: 6 Dumbbell Devil Press, 35/20 lbs Max Reps Double Under

Max reps DU for remainder of the 2 minutes

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