Get Your Goat, Part 1 | Crossfit Coolidge Corner
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Get Your Goat, Part 1

By Jbrause | In WOD | on December 4, 2017

Goat: a movement you need to work on.


Hey all! The end of the year is here and 2018 is right around the corner- but that doesn’t mean we’re done with 2017 just yet. Instead of coasting through December and waiting for New Year’s Resolutions to roll around I’d love to see you go out with a bang and make some serious progress before the year is through.

In CrossFit, I don’t care who you are, whether you’re fittest-man-on-earth Matt Fraser or Day-One Joe, you’ve got some goat movements. Movements that you specifically need to address in order to become a more well-rounded athlete.  Goat movements can often become a boogeyman in your head and ruin your mental game- these are the movements that make you second-guess coming in for a WOD and then you subsequently avoid doing them or over-scale. You don’t work on them because you’re bad at them and you’re bad at them because you don’t work on them.

The good news is that goat movements respond super-well to extra-attention- with just a little TLC you can bring them up to speed with the rest of your capabilities, and filling in those chinks in your armor will help you bust through plateaus and make the rest of your progress skyrocket.

While there are many movements that would make great targets for some goat work, for the next three weeks I’m going to choose two that I think we as a gym can all get better at- double unders and strict upper body pushing and pulling gymnastics movements.

Double unders are the classic CrossFit devil- you hate them till you have them, and maybe you get thirty in a row one day but can’t string together two the next. The frustration of double unders is that there’s no clear obstacle- no one misses double unders because they’re not strong enough, and no one is lacking in