Goat

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Your “goat” is whatever exercise is your biggest weakness…

It may be a movement you hate, of feel that you can’t execute well, or haven’t ever tried out of fear.  In Crossfit training, you’ll often hear people talk about “killing their goat”. This simply means overcoming weaknesses.  At the Crossfit Games, elite athletes will often share that this strategy is integral to their continued improvement.

So what is your goat?  Is it simply exercising more?  If so, instead of prioritizing your schedule, schedule your priorities.

L Press

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  • Sit on the ground and keep your elbows pointing slightly downwards, and your hands just outside your shoulders.
  • Initiate the lift by pressing the barbell upwards off of your shoulders retracting your head slightly to make sure you do not contact your face with the barbell.
  • Press right to full extension so the barbell is directly over your head and your elbows are locked out at the top.
  •  Return the bar back to your shoulders.

Deadhang Pullup

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Explore local parks and schools to see if you can find a jungle gym to use.  You can also buy home kits that can be placed in a doorway.

  • Grasp the pull up bar overhead with an overhand grip just outside your shoulders.
  • Engage your shoulders by tightening your shoulder girdle to avoid stress on your joints.
  • From a hanging position pull your body upwards with your arms until your chin clears the top of the bar.
  •  Lower your body until your arms reach full extension and repeat.

Hand Stand Pushup

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  • Perform a handstand against a wall with your hands just outside your shoulders, elbows locked, abs tight, feet together and press away from the floor
  • Bend your elbows and lower your body slowly until the top of your head touches the floor
  • Push your body back up until your elbows become locked at the top

Seated Press

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This is much harder than it looks. The Seated Press is a great core strength exercise. You can also use a wooden pole or even a PVC and you’ll find that it is still quite challenging if you do them in sets of 25.

  • Begin by sitting on the ground.
  • Extend your legs out completely in front of you.
  • Raise Barbell into Press position. It is best to have someone pass the bar to you. If you do not have someone who can help you. Lay the bar parallel to your legs. Gently roll the bar across the quads to get into position.
  • Keeping your chest proud, shoulders back and elbows slightly in front press the bar towards the ceiling while keeping your abs tight.
  • Extend your head through at the top of the press motion to reach full extension.
  • Return to starting position and repeat.

Thrusters with PVC

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  • Start with the PVC pipe or wooded dowell in the dumbbell rack position. Lying on your clavicle with elbows facing up.
  • Lower your body into squat position.
  • When returning from the bottom of your squat, drive the PVC upwards until it reaches directly overhead and lock your elbows out at the top, ears past your arms.
  • Return the to the rack position and repeat.