Tomorrow's New Years Eve Schedule:
6am and Noon
A. 1. Find Max Rep Pullups
2. Find Max Effort L-Sit on Parallettes
3. Find Max Rep Ring Dips
4. Find Max Rep Toes to Bar
Rest as needed, but these 4 tests should be completed in approximately 20 minutes
50-40-30-20-10 reps of:
January Goat Month
The last three Januarys at CFR have been dedicated to the pursuit of turning a weakness into a strength. Your “goat” is that one movement that keeps you up at night. It’s the exercise that comes up in the WOD and you contemplate not coming to class. The goal for the next 5 weeks is to kill that goat, and start turning one of your worst movements into a new strength.
You will attack your goat from all different angles. Here is the plan:
Practice/Repetition: By focusing on one particular movement for an extended period of time, you will get a much higher volume of that movement. If your goat is double unders, we may only program double unders once a week in a WOD, which really isn’t enough to conquer double unders. This way, you can practice them 4-5x a week and really start improving.
Strength/Mobility Issues: sometimes the skill portion of a movement is there, but a mobility issue is preventing the athlete from further progress. For example, if your goat is OH Squats you are going to focus on mobility and flexibility in order to get into the proper position. On the other hand, it may be strength that is the limiting factor in the goat. Strict pullups will not come overnight, but if the muscles are strengthened involved in the strict pullup, it can be done in a matter of weeks.
Implementation: Starting on January 5th you will write your name and goat on the back white board of the gym. One of the coaches will give you movements and accessory exercises to write down in your notebook. This will be your reference for the next 6 weeks. The daily warm up will consist of some goat-related exercise every day during the week. On Fridays, it will be coaches’ choice, and we will design a workout that uses your goat.
Choosing your Goat: Here are some guidelines for choosing:
-Be Specific when choosing complex movements. For example, your goat may the snatch but what specifically about the snatch gives you trouble? Determine if it's the OH Squat, the lift off, the bar path, landing too wide, etc. Pick something specific and have the snatch be the overall goal of improvement
-The Open is coming up in late February so this is a great time to iron out movements we will see there:
pullups/chest to bar
toes to bar
barbell movements: snatch, clean, front squat, back squat, deadlift, shoulder to oh, thruster, etc
Good luck killing your goat!