“Goat Day” EMOMx 20: Odd: Movement 1 Even: Movement 2 Or , if your skipping the Open EMOMx 20: 4 DB Power Cleans 4 DB Front Squats 4 DB Push Press “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Pistols, etc. These are the best days to turn perceived
AMRAP 5: 2 Rounds: 5 Strict Pull-ups 10 Push-ups 15 Sit-ups 100 Double Unders/Double Taps Max Cal Row in time remaining Rest 5:00 AMRAP 5: 2 Rounds: 5 Strict Pull-ups 10 Push-ups 15 Sit-ups 100 Double Unders/Double Taps Max Cal Row in time remaining Two weeks ago we tested the CrossFit benchmark workout, Cindy, which
5 Rounds: 21 Calorie Row 15 Wallballs (20/14) 9 Deadlifts (185/135) Pushing our limits in the gym on a rower that goes nowhere allows us to get on bikes that can go anywhere with our children or grandchildren for a very long time. As an added bonus, doing wallballs and deadlifts allows us to pick
AMRAP 12: 300m Row 12 Dumbbell Push Presses (35/25) 16 Dumbbell Step Back Lunges *Lunges done with DB’s at hang More dumbbells! Greg Glassman says of the benefit of dumbbell training that, “The unwieldiness of two things brings all of the wonderful neurological dynamics that translate to increased strength.” Dumbbells provide us with a different
Practice your “Goat Day” EMOMx 20: Odd Min: Movement 1 Even Min: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Pistols, etc. 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
EMOMx16: Min 1 – 15 Sumo Deadlift High-pulls (75/55) Min 2 – 15 Wallballs (20/14) Min 3 – Max Calorie Bike Min 4 – Rest
3 Rounds: 80 Double-unders 40 Calorie Row 20 Strict Dumbbell Presses (35/20)
AMRAP 12: Ascending Ladder… 3 Kettlebell Swings (53/35) 3 Goblet Squats (53/35) 3 Burpees 6 Kettlebell Swings (53/35) 6 Goblet Squats (53/35) 6 Burpees … and so on, until time expires.
Recently I have been intensely and painfully reminded of simple fact of life. That fact is the answer to a very simple question. How much time do we have left? The answer…not a lot. Whether it is the time left in the Open workout or season, our family, our life work/purpose, or the day in
EMOM x 12: Min 1: 10 DU’s + 5 Wallballs (20/14) Min 2: 10 DU’s + 5 TTB Min 3: 10 Wallballs + 5 DB Push Press (50\35) Min 4: 10 DB OHS (5/Arm) There are a number of functional movements in CrossFit that require a great deal of coordination. Some of these movements, like double