I bet your Goat is not this cute!!!
After watching the 2010 CrossFit Games and reading through the comments on our site I noticed that it really opened a lot of Zoner’s eyes with their Goats.
What is a Goat? A goat is an exercise that you don’t like to do… probably because you are not good at it. What are the exercises that you see in a WOD that make you not want to come to the Zone? Which exercises make you cringe every time they are posted???
While watching the live stream of the CrossFit Games, it seemed as though the emphasis this year was on gymnastics elements. A lot of the exercises were a make or break it for the athletes. There were muscle ups, pistols, toes to bar and handstand pushups (ring handstand pushups for the males). To watch the Games, check out the archives
Don’t let this be you…. make sure to continually work on your Goats. You are only as strong / fit as your weakest Goat.
If your Goats are Gymnastics, remember that we are running Gymnastics classes weekly with Sean Lind to work on those movements that randomly pop up on a WOD.
Check out the video of the highlights from the 2010 CrossFit Games (video)
Today’s Workout:
Buy In - Coach led dynamic leg warmup and an easy block run
WOD -”Burp ‘n Dash PLUS”
This workout is made from Burp’n Dash, but I decided to add lunges and situps 
10-9-8-7-6-5-4-3-2-1 reps for time
- Burpees
- OH Walking Lunge (25/45lb plate)
- Situps
- Run 200M (in between each set of 10,9,8… of burpees, lunges & situps)
** Only scaling needed for this WOD is the size of the Olympic plate on the OH Walking Lunge.
Cash Out -Work on GOATS!!!! Then stretch!
Jul 21, 2010 at 04:00:17
Speaking of goats….
http://www.youtube.com/watch?v=VgAXZHMi_ws
Jul 21, 2010 at 04:02:40
haha… thanks Brett!
Jul 21, 2010 at 06:57:07
http://www.youtubedoubler.com/?video1=http://www.youtube.com/v/HsF_2CNV9v4&start1=3&video2=http://www.youtube.com/v/06CvUjLgK5g&start2=0 =)
Jul 21, 2010 at 07:07:34
Ooh! Sad to be missing this one.
I’ll have to hit it up on a Sunday. See you next week, kids! I’m off on vay-kay…
Jul 21, 2010 at 18:07:06
Go Sean Go!
http://www.timescolonist.com/Gallery+Vessels+crew+from+Esquimalt+take+part+RIMPAC+exercises+Hawaii/3300228/story.html
Brian
Jul 21, 2010 at 18:19:27
Or these guys:
http://www.youtube.com/watch?v=we9_CdNPuJg
Jul 21, 2010 at 18:25:34
Hey is it the # per side for lunges? Or ist he # the total number for both legs?
See ya’ll later
Jul 21, 2010 at 18:37:15
That is what you guys are going to look like after the wod when you try to do your Goats! Thanks Doc!
HBomb it is the # in total for both legs.
Jul 21, 2010 at 19:20:26
http://www.youtube.com/watch?v=LVQtIEyecZQ