Workout of the Day
Goat Training Outline
The goal here is to pick two movements that you need specific technique or strength work on. Alternate movements EMOM for 20 minutes. One will be a Barbell and the other Gymnastics. You will complete 1-3 repetitions of BB movements and 5-10 repetitions of a gymnastic exercise every minute on the minute. Complete the BB on odds and Gymnastic on evens.
Coaches Corner: Kristina Sernett
My thoughts on our GOAT training…
Last Tuesday’s Goat training was a lot about upper body strength for me, since that’s been something I’ve had to build from scratch since I walked into CFCM. I coached the morning classes and I watched a lot of people choose their goats. It was really interesting to see what people chose- some folks chose to do burpees even! It was great to see our members actually working on things that they knew were difficult for them- working on the technique and skill as well as strength needed to accomplish that movement. People were working hard and getting uncomfortable and being willing to fail and stumble.
It inspired me, so all day I thought about what my goats would be at 4pm- I wanted to be honest about what I needed to work on that I’ve been neglecting, that I’m bad at, that I don’t like to do. I went with HSPU, free-standing and wall-facing, along with hand stand walks for my 6-min and 4-min goats. Being upside down still mildly terrifies me. As much as it makes me uncomfortable and unstable to be upside down (let alone walking or push-upping) I know that every time I do it, a little bit of that fear quiets down. In the minutes I’m working on it, I will have a few momentary glimpses where the feeling clicks. It’s just for a moment, and then I usually fall over. But those moments of glory add up, and it’s getting better. Slowly. Slower than I’d like, unfortunately. But today was fun because I saw some progress. I’ve been pretty consistent with my training, and it’s days like today where I can begin to see that consistency paying off.
Keep doing the things that scare you, it makes you feel alive, it makes life exciting. And one day they won’t be so scary after all! Or at least that’s what I keep telling myself…. 🙂
Clean & Jerk -MTR- 2-2-2-2-2-2-2
The doubles are not touch and go.
3 Sets of:
10 Bridge Ups