TEAM WOD
"In teamwork, silence isn't golden, it's deadly" -Mark Sanborn
The "Goat" concept. A "Goat" is an exercise or movement you suck at, hate, or both. This can include anything from running, thrusters, handstands, or stretching your hamstrings. This point is, we should work harder at the things we suck at instead of always trying to improve what we're already good at. Spending some time during your warm-up or cool-down to improve some of your "goats" will make a HUGE difference in how fast you progress!
Post three of your biggest "goats" to comments.
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11 comments:
Muscle ups, wall balls, GHD situps.
I really could have just put wall balls on all three, not cuz that's my only goat but because I hate them with a passion. Could easily make a list of at least 10 goats!
Way sore from the deadlifts yesterday. Forgot how sore they could make you.
J. Tills...Sayeth
T'day I did the 7 rounds of:
95lb SDLHP x 10 reps
Bar dips x 10 reps (no rings)
Time:
11:23
Played game of wally-ball before and 2 games after. Feel spent.....
Today
7 rounds for time:
95# SDLHP 10 reps
10 Ring Dips
10:38
Started feeling strong (first round about 50 sec), ended feeling weak, ring dips were done one at a time.
Goats:
Muscle ups. I can do them one at a time OK, but need to rest long periods of time when I have to do lots.
Wall Ball. After about 5 I just can't catch the damn thing, I'm too spent.
Full Squat Cleans: No comment needed on this one.
Hey nice work everyone this am on the Valentine's "Love your Goat" wod. Everyone did really well. No one even complained when they saw it was going to be a goat wod. :)Keep working on your goats each time you come in. It will pay off. Happy Valentine's Day ya'll!
P.S. My goats...push ups and pull ups. Me no likey.
This morning's WOD was a good one. My goats:
RUNNING, consecutive muscle ups, box jumps. Like Will said, I could list like 10 goats! There are a lot of things I could work on. So, this morning I decided (along with the help of Nat and Jason) to do sprints and then the beloved burpees that they MADE us do :) So, here's what happened. We decided that I was going to do 100 M sprints (after talking them Jason down from 200 M), GUESS WHAT... I found out on the last round that I'd been doing 200 M the WHOLE TIME! (I was retarded and thought half way on the treadmill thingy was 100 M, but no, it's 200 M; duh, if all the way around the thingy is 400 M, then half would be 200!:) I was pretty excited to know that I pushed myself a little more, but man, 2000 M of sprinting total!? It was a good one. Everyone else did awesome this morning, Yes, I was the last one to finish, but I finished strong! I love Crossfit!
Guess what?... you get another post! I went down to the college with Will this afternoon and was able to participate in a few control "building" burns with the class. Let me just start off by saying that my respect for fire fighters has gone up 10 fold from what it was already.
I got there and Will fitted me up with some gear and then made sure with the face mask and tank on that I wouldn't get claustrophobic (sp?) while in the fire. So, we got all "geared" up and with a little "training" from Will on how to use a few things so I wouldn't DIE, we got ready to start the burn. Of course it was Will's objective to get the fire as hot as he could so I could "have a good experience"!
Will and I went in and started all the excelsiar (sp?) on fire and man it started to heat up quick. After getting the bottom floor all lit we headed upstairs. Again, after starting more "fuel" we got to squat (because it was so freakin hot) upstairs to wait for the "crew" to get up there and put it out. IT WAS HOT! I had a visor on my helmet, it melted. My air tank heated up quick so the air I was breathing in was so HOT. Anytime I would move and the coat would touch me it felt like it was burning me. My ears were on fire (not literally)! Will and I got to the point where we had move the face mask around so it wouldn't touch our face/noses. Well, we both ended up with 2nd degree burns (that sounds cool, hehe, blisters really - same thing) where the face mask was touching our noses and Will has a few 1st degree burns on his arms. Then of course after another burn I got to advance hose through the structure, man the hose, and then pull hose off the engine. That was a freakin WOD in of itself with all the gear and air on. WOW! After that I couldn't get my face mask off fast enough! Ok, well, that's enough from me! Thanks again Will for the experience. It was AWESOME! Love all you guys!
After reading Tessa's post I have to add a couple comments. This is gonna sound stupid but oh well. I WAS PROUD AS HECK OF TESSA!!!!! I've been in a couple hot places and I'm here to tell you that she was done on her knees as calm as could be. I can think of one fire that was hotter but we weren't in there very long (luckily) before knocking it down. Keep in mind I'm talking in training or real world. It was freaking HOT! I was sitting between Tessa and the main seat of the 2nd story fire and the left side of my turnouts were starting to smoke pretty seriously. I was within about 5 seconds of opening the door and getting her and myself the heck outta there when the attack team finally (students can be slow) showed up. Every time I asked her if she was fine she nonchalantly would tell me "Oh yeah I'm good".
I kicked the students off the hoseline and let her put out the fire on one side of the structure. She handled it like a pro!
I know I sound like the proud big brother and everybody is probably laughing at me. :) But she sucked up some serious heat and didn't even flinch.
You got my respect sister. Then again what's new there. One more reason in my book about why Tessa is a B.A.! Now she knows why Firefighters are cooler than policemen! Don't feel bad Blake and Phil, it's not your fault. ;)
Now I gotta get Mandy in there and see if I can burn her nose. :)
I hate mis-spelling things. That should be "down" not "done" on line three. Yeah I got a little OCD
Will I heard you were thinking of going to the Level 1 Cert in Las Vegas on April 25 and 26th. I am also planning on going down. IF you are going alone and want someone to ride with and possibly share a room with let me know. Should be fun. Give me a ring if you want 801-885-5143
Rockey- I am going to the cert. Taking the wife and kids with me. Good to hear that someone else is going down. It's always nice to have a familiar face around.
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