What is a goat?
“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups, Ring Dips, Wall Balls, Box Jumps. “Goat Days” are the best days to turn perceived weaknesses into strengths.
How to practise your weaknesses?
We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results.
Prepare for The Open
For the next five weeks during the Open, we will run these Goat Days. Since we do not know what movements will come out for the next Open workout, this is an opportunity for everyone to choose what they would like to do as opposed to programming movements that may or may not show up. With these being movements that you are not proficient at, there is the possibility for you to feel dejected when you leave. Knowing this from the beginning eases many of those feelings. If you remain diligent and consistent across these five weeks with your practice, you will leave better than you started.
Related article: CrossFit for Health VS CrossFit for Competition by coach Daniel