No, it doesn’t mean Jessica is bringing in her pet goats (although that would be fun)! Rather, today we are WORKING ON OUR GOATS!
What is a “GOAT”, you ask? Simply put, it’s an area of weakness (or an area of opportunity to put it more politely) for you as an athlete. EVERYONE has a goat. It’s that one exercise that comes up in a WOD and you dread it. Or maybe you even avoid those WODs (although we know our Cove athletes would NEVER do that!). Some of us have two, three, four or more goats. If that’s the case, you have a whole herd of those little beasts, and you have a lot of work to do.
But today let’s just focus on one. Spend 15 minutes working on that weakness. It might be an easy fix, or it might be something that will take some serious work. Whether that path be the yellow brick road or a little walk up a few flights of stairs, we want to help you navigate the path you need to follow.
CROSSFIT GAMES FANTASY WINNERS
Huge congratulations to Irina K. and Justin F. for winning the Reebok CrossFit Games! Well, not the GAMES, per se… the fantasy league for the games!
For those of you who haven’t been following, the Reebok CrossFit Games ended on Sunday. The videos (most of them) are archived on http://games.crossfit.com. You can watch countless hours of individual, team, masters and teen competitions and get inspired for next year’s Open (or even get pumped for the WOD tomorrow!!)
THE COVE MAKES A SPLASH: 8/6 @ 11am
A reminder that we are doing our first Cove Swimming WOD on Saturday, 8/6 at 11am. There will be a 9a class that morning, but no regular 10 or 11am classes.
We will have the pool to ourselves for an hour before it opens. Plan to show up a little early to warm up as we’ll need to finish up by the time the pool opens at 12pm. Cost will be $7 per person at the door, however this fee will allow you to hang out for the rest of the day if you want. The pool is extremely kid friendly (playground, volley ball court, etc.) so bring the little ones. There are several grills so definitely plan to stay after to hang out and eat – you can even bring a cooler of drinks (yes, our pool allows beer, but no glass bottles)!
There is a pot luck sign up on the white board at the gym but please RSVP for the event here:
A huge thanks to Kim, Steve and Justin for hosting us all. It is just so generous of them to arrange for this event at their club! Please give them a big thank you when you see them next!
Spend 15 Minutes working on your “GOAT”
25 Burpee Box Jumps
50 Cal Row
25 Burpee Box Jumps
RX and RX+: 24/20
Time Cap 18 Minutes
Coach’s Tip: Today’s workout is all about pacing. If you go out hard on the first set of burpees you won’t be able to hold a good pace. And if you go out too fast on the row you will be toast for the second set of burpees and they will take a LONG time. They key is to keep moving. Keep your heart rate steady and you should finish well under the time cap.