Monday 4.1.13

Work on my "goat"??! Do whaaaat????


You know, your goat. That movement that when you see it on the whiteboard in a WOD, it makes you go, "Aw man...." Either you hate doing it, you suck at it, or most likely - both. Personally, I've got a whole list of 'em (rope climbs, ring dips, C2B, T2B, push ups...). Here's the thing: the only way to get rid of that goat is to attack that sucker. You can't avoid it forever (that's why we don't post WODs ahead of time :)), so get after it. I want you to start thinking about your goat(s) and choose 1 or 2 that you want to work on. The only way to turn a goat movement into something that you don't mind doing is to learn more and practice more. If you're good at it, I guarantee you won't mind doing it so much anymore. 

Many of us may have realized today that rope climbs are one of our goats! The first step to getting better at these is to make sure you KNOW how to do the movement correctly. Your body and your mind may not always be on the same page, but if your mind doesn't know what to tell your body, it's definitely not going to happen. Best place to learn how to rope climb? From a gymnast! Here's some rope climb progressions from Carl Paoli at

If your goat is something different than rope climbing, hop on YouTube and do a search! I suggest putting the word "CrossFit" into the search as well (such as "CrossFit ring dips"), but there are TONS of non-CrossFitters who have great info out there, too. Educating yourself is the first step to getting better!

30 minutes to accumulate as many reps as possible of rope climbs and push ups