We have a saying in the Crossfit world called “Your Goat”.
A “Goat” is something that you despise and try to avoid at all costs, usually because we know it is what needs the most work, or it is a movement we flat-out can’t do.
Your goat can change as you progress, or sometimes it continues to linger no matter how badly you want it to go away!
I started to apply this rule to my everyday life as well. You all know what I am talking about….
The tasks in life that you avoid at all costs, or get pushed to the bottom of the “to do list” even though they should really be on top.
So why do we avoid our "goats” so much?
Is it fear, too much to handle, to uncomfortable, or just a plain pain in the you know what!
Well whatever the reasoning is we need to attack and conquer it!
Every time I complete a workout that included my goat…. I always felt so much more accomplished than when I completed a workout I know I was really good at. Of course the workouts I am good at our a great ego booster, but they don’t build the confidence or character that the “goat” workouts did!
This philosophy really began to carry over into my personal life as well. What I came to realize was the tasks that I continued to avoid, were the tasks that were really going to take me to where I wanted to go! They would build character, take me out of my comfort zone, push me, and allow me to grow and succeed in the positive direction I envisioned I could be!
I challenge you all to go out there and attack your “goat” with full force! Don’t hide from it, or act if it is not there. Put it at the top of your list, not the bottom. Challenge yourself to make your goat a habit that you look forward to and no longer despise!
What are some of your “Goats” that you want to work on?
Post them in the comments…..
30 Kettlebell Swings (53/35)
30 Sit-ups (two-touch)
Posted by Annie
As you know, one of the big differences between CrossFit and a conventional workout is the use of movements that require a certain degree of skill and practice in order to perform correctly.
Sometimes certain skilled movements we use in CrossFit require more practice than class time allows. Other times, you may find yourself unable to complete certain movements with full range of motion due to mobility limitations. In all of these cases, we encourage you to come early and stay late to work on these movements and your mobility. However, you can reach your goals faster or more fully by practicing at home.
Practice doesn't mean another workout, though. You might spend some time at the bottom of the squat to work on lower body mobility or jump rope for 5-10 minutes to work on double-unders (just a couple of examples).
If you're interested in working on your 'goats' but aren't sure what CrossFit homework you should be doing, just ask one of your coaches!
Seven rounds for time of:
7 Front Squats (165/115)
7 Chest to Bar Pull-ups
Posted by Zareh.
Yesterday, I had the pleasure of working out with a great athlete named Peter. Peter not only posted the fasted time on the WoD (Workout of the Day), but he then went on to post some pretty incredible strength numbers in the strict press (215lbs for 3 reps!) Throughout it all though, Peter was concerned about his "goats," those movements and exercise elements he had the most trouble with. He asked me questions about his squat form, shoulder mobility for the snatch, and even alternative grips for muscle-ups (at 6'4" and 265lbs, I'm shocked that Peter is doing muscle-ups!) CrossFitters differ from other athletes in that we are trying to maximize our fitness over broad time and modal domains. In other words, we don't specialize in one thing, but rather try to become generalists who are good at many things. Specialists tend to work on what they are best at and maximize that one skill, sometimes to the detriment of other skills. While a 1000lb. squat is extremely impressive to me, that athlete isn't going to be running a mile anytime soon.
Don't look for excuses to skip a workout just because it has movements you aren't good at. Focus on your goats and you'll become a better overall athlete!
Post by Zareh.