Wednesday, April 23, 2008

Get Your "Goat" On

Our good friend and super coach Brian McKenzie from Crossfit New Port Beach called us last week with a new idea he'd hatched. He called it the "goat". Ironically we had also been kicking around the "goat" concept at about the same time. Thus was born the "do what you suck at workout". Goating is choosing two or three exercises you fear or hate or both, and running full steam at them. For naming elegance sake, just insert your name in front of the word goat to describe the combination of exercises that you both hate and suck at. ( In the photo above, JD hates handstand pushups, Michael hates heavy Kettlebell swings)

For example:
Did you do the "(insert your name here)-goat"? "Yeah, it was hard but my, "(insert name here)-goat" was harder."

On Saturday, our level 2 monsters got first crack at the newly minted goat concept.
Most of our athletes included some kind of overhead squat. Hmmmm. Curious.

The bottom goat line is this. We should go headfirst after the things we know we suck at, and never want to see come up in the workout. Fortunately for you, in Crossfit we do.

Imagine taking the Goat concept to the rest of your life this week. Can you do one thing you hate doing? Can you do one thing you are afraid of?

Post your personal workout Goat to comments. And if you are able to Goat your real life in someway, brag about that too.

Coach Kstar


Unknown said...

For a minute I thought the post was in reference to Michael's goat beard.



Anonymous said...

My goat is front squats, and back squat, and I guess HSPU as well. Goat!--Lucas

Anonymous said...

O-Goat: Turkish Get-up, burpee & overhead squat. Off-court goat: scheduled gum-graft surgery for next week. F it.

Matt said...

Any of the movements that require me to drop into the bottom squat position rapidly such as squat clean or snatch or dumbbell snatch (i.e. not power cleans or power snatches) with any significant weight gives me problems. I don't have a problem getting out of the hole, just jumping into it. I think that's it. I'm afraid to jump into the hole.

FilthyBrit said...

Speaking of jumping into the hole, my back squat disaster-bail last night got me to soul searching. I've been focusing too much on PRs, not enough on perfecting technique. So, my Goat is Power and Olympic lifts, with lighter weights, better form.

Nick said...

Pullups are my goat, and HSPU and pushups. Basically anything bodyweight oriented. The one that is really getting me right now though is pullups. I just want to make sure that everytime they come up in a workout that I am getting them as prescribed. errrrr

Johnson Family said...

I got a heard of goats!



Goat #2

Full Squat Cleans (getting into the bottom position kills)
Box Jumps

Goat #3

Overhead Barbell Lunge
Knees to elbows

Wait a minute . . . why are we giving the coaches ideas?!!!!??!!


B-Boy said...

Anything rowing is my goat. It is insta-suck for me. The second I start to row I am in a living hell.

B-boy NSC

Olivia de Santis said...

Runs, sprints, & burpees. I'll take intense 3-day thigh burn from overhead squats over the feeling of being about to vomit up my own fiery lungs any day.

Dutch said...

My short ass hates to row!
Deadlifting heavy for high reps sucks too (Dianne style).
And Stupid Wall Balls
Thanks for the idea K star! Crossfit ATM is gonna have some goats this week.


Aaron said...

Running. Especially after high volume lifting.

Anonymous said...

Oooh! I did a goat on Saturday! It wasn't at Crossfit, but at outrigger. We did a bridge to bridge time trial (approx. 12 miles) on OC-1's to determine our speed ranking in completely flat and (SF style) hot conditions.
I HATE HATE HATE racing in flat conditions and I HATE HATE being ranked in speed trials that are not weight adjusted or boat adjusted.
But using skills I developed at Crossfit, I focused on technique and pressed from the heels and ground it out in 1:52.45.

Inspired by this goat herding, I am going to be back at crossfit chasing my pull up goat and my running goat. NaaaaaaaaaaaY!

Anonymous said...


Row (or run)


Bench Press


Suck fest


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