40’s the new 30

Jul 10th, 2013

Category: Competitor

40’s the new 30

christen

How bout those goats?

Nice job getting those goats up on the board. Some of you may need to rethink your goats a bit and make them more specific. Goat training isn’t going to be just “work on your goat for 20 minutes”. That can easily turn into a lot of standing around and being unproductive. Your goats will alternate daily and they will be done in the form of EMOMs and in WODs. This will not be as cut and dry as the normal programming, you will need to think for yourself a bit more. If your goat is muscle-ups and the WOD calls for 30 reps 3x of your goat, I don’t think you will be doing 90 muscle-ups….and if you manage to do 90 muscle-ups then you need to rethink your goats. If you have muscle-ups, but just need to get better at them, you could do 5-10 instead of the 30. If you are working towards them you could do 15 C2B and 15 ring dips each round, or 10 Strict Chest to bar pull-ups. Pick the limiting part of the movement for you and work on it exclusively.

Another example would be if you have a hard time with heavy squat snatches. That is your goat. But light squat snatches you could do all day. In this situation, you may want to scale those 30 reps to 5-10 reps at your goat weight. Decide before the WOD and stick to it.

It’s going to feel weird. There will be a shmorgishborg of movements going on at once with people screaming f***!!! from all directions. A lot of the WODs are not going to be for time. You will need to slow down and properly execute the movements. It is only 3 weeks of your training and we want you to take this seriously. This is your chance to really attack your weaknesses and close the gap between where you dominate and where you stay home. The coaches are here to help you with rep schemes and making your goat work with the WODs. Rowing, running, and double numbers will have different numbers for just about everything.

All this starts Monday!

Warm Up
400 m run
Grab a barbell
10 front squats
10 high hang squat cleans
10 low hang squat cleans
10 full squat cleans
10 push-presses
10 splits (without barbell)
10 split jerks with barbell

-stretch shoulders and lats

Oly/Strength
Spend 25 minutes working up to a 1 RM Squat Clean and Split Jerk.

WOD (20 minutes)
400m Sprint
40 Ring Dips
400m Sprint
40 Toes to Bar
400m Sprint
40 GHD Sit-ups
400m Sprint

DISCUSSION 32 Comments

  1. Crowley 07/11/2013 at 1:34 pm

    C+J: 225# woof – jerks sucked today, clean up to 245#, got under 260# but couldn’t stand it up
    WOD: 14:01 – stood around for about 20 seconds after finishing the GHDs before I realized I still had 400m to run

  2. Crowley 07/11/2013 at 1:34 pm

    C+J: 225# woof – jerks sucked today, clean up to 245#, got under 260# but couldn’t stand it up
    WOD: 14:01 – stood around for about 20 seconds after finishing the GHDs before I realized I still had 400m to run

  3. Andrea 07/11/2013 at 12:19 pm

    C+J- 175..yuck, couldnt hit 185 today

    wod: around 18 min, did 40 HSPU instead of TTB and that took me foreverrrr

  4. Andrea 07/11/2013 at 12:19 pm

    C+J- 175..yuck, couldnt hit 185 today

    wod: around 18 min, did 40 HSPU instead of TTB and that took me foreverrrr

  5. Bish 07/11/2013 at 11:25 am

    C&J 255, missed 275
    WOD: 12:15 on the rings that were slightly higher then the ones Alec used…
    20 mups with 20lb vest cash out.

    Pat P and Hyatt nice work on KingKong!

  6. Bish 07/11/2013 at 11:25 am

    C&J 255, missed 275
    WOD: 12:15 on the rings that were slightly higher then the ones Alec used…
    20 mups with 20lb vest cash out.

    Pat P and Hyatt nice work on KingKong!

  7. Kara 07/10/2013 at 9:15 pm

    Warm up: done
    Squat clean + sj: 135#- felt very manageable so that’s progress!
    Wod: timer stopped, slower than Petra and gill. I’ll call it 20 min. Red band dips. My rings were tangled at top and I kept twirling around while dipping like I was on a tire swing.
    Saw one of Gill Ps MU after class. It looked very easy and graceful. It’s great to see all her hard work after class paying off!! Very exciting and makes me want to practice more.

    • Gill 07/10/2013 at 11:58 pm

      I don’t know if “easy” or “graceful” would be the best words here, but thanks, Kara!! I am really excited to watch all the Toasties get better in the next few weeks!!

  8. Kara 07/10/2013 at 9:15 pm

    Warm up: done
    Squat clean + sj: 135#- felt very manageable so that’s progress!
    Wod: timer stopped, slower than Petra and gill. I’ll call it 20 min. Red band dips. My rings were tangled at top and I kept twirling around while dipping like I was on a tire swing.
    Saw one of Gill Ps MU after class. It looked very easy and graceful. It’s great to see all her hard work after class paying off!! Very exciting and makes me want to practice more.

    • Gill 07/10/2013 at 11:58 pm

      I don’t know if “easy” or “graceful” would be the best words here, but thanks, Kara!! I am really excited to watch all the Toasties get better in the next few weeks!!

  9. Alec 07/10/2013 at 7:32 pm

    This is my best guess for how most of the new Burnt Toasty days will look like when working on goats. I want to focus on the butt shaker machine.
    http://www.youtube.com/watch?v=vWz9VN40nCA

  10. Alec 07/10/2013 at 7:32 pm

    This is my best guess for how most of the new Burnt Toasty days will look like when working on goats. I want to focus on the butt shaker machine.
    http://www.youtube.com/watch?v=vWz9VN40nCA

  11. Petra 07/10/2013 at 6:32 pm

    Squat C&J: 125#. Got a squat clean PR at 130#, but failed to get it OH.
    WOD: Done, unassisted dips. The timer stopped at some point…probably finished around 5 min.. haha.

  12. Petra 07/10/2013 at 6:32 pm

    Squat C&J: 125#. Got a squat clean PR at 130#, but failed to get it OH.
    WOD: Done, unassisted dips. The timer stopped at some point…probably finished around 5 min.. haha.

  13. MikeJones 07/10/2013 at 6:17 pm

    245, adding split jerk goat, failed the wod (blaming tacobell) is the 12:00 class no shirt mandatory?

  14. MikeJones 07/10/2013 at 6:17 pm

    245, adding split jerk goat, failed the wod (blaming tacobell) is the 12:00 class no shirt mandatory?

  15. Crowley 07/10/2013 at 3:18 pm

    If you’re looking for a distraction at work and want to get pumped up to C+J today, check out the live stream of the weightlifting from the World University Games at http://www.allthingsgym.com. Men’s 77kg are up now.

  16. Crowley 07/10/2013 at 3:18 pm

    If you’re looking for a distraction at work and want to get pumped up to C+J today, check out the live stream of the weightlifting from the World University Games at http://www.allthingsgym.com. Men’s 77kg are up now.

  17. Alec 07/10/2013 at 3:10 pm

    248lbs, off my PR. It’s still jah.

    15: something for the metcon. Actually felt real fast with the run, a lot different from the slow as molasses runs during the July 4th burner.

    I’m looking forward to taming those goats of mine!

  18. Alec 07/10/2013 at 3:10 pm

    248lbs, off my PR. It’s still jah.

    15: something for the metcon. Actually felt real fast with the run, a lot different from the slow as molasses runs during the July 4th burner.

    I’m looking forward to taming those goats of mine!

  19. Schurko 07/10/2013 at 2:54 pm

    C&J: 285#. Couldn’t catch 295 cleanly.
    WOD: 17:31. Alec was cruising this AM.

  20. Schurko 07/10/2013 at 2:54 pm

    C&J: 285#. Couldn’t catch 295 cleanly.
    WOD: 17:31. Alec was cruising this AM.

  21. Melissa 07/10/2013 at 2:38 pm

    I’m going to prove that 40 is the new 30. I’m hoping for a PR tonight and I will be working on my biggest of many goats -Double Unders.

  22. Melissa 07/10/2013 at 2:38 pm

    I’m going to prove that 40 is the new 30. I’m hoping for a PR tonight and I will be working on my biggest of many goats -Double Unders.

  23. Wheeler 07/10/2013 at 1:50 pm

    WOD: 17:44 Dips w/ skinny purple band

  24. Wheeler 07/10/2013 at 1:50 pm

    WOD: 17:44 Dips w/ skinny purple band

  25. Arik 07/10/2013 at 1:42 pm

    C&J – 230
    WOD – 21:52

  26. Arik 07/10/2013 at 1:42 pm

    C&J – 230
    WOD – 21:52

  27. Bish 07/10/2013 at 12:10 pm

    I feel some PR squat clean and jerks today!

  28. Bish 07/10/2013 at 12:10 pm

    I feel some PR squat clean and jerks today!

  29. Rhino 07/10/2013 at 12:06 pm

    Goats (I’ll get them on the board):
    DUs once I am tired, Butterfly PUs/CTBs – both crushed my scores in Open
    And as always, more squatting.

  30. Rhino 07/10/2013 at 12:06 pm

    Goats (I’ll get them on the board):
    DUs once I am tired, Butterfly PUs/CTBs – both crushed my scores in Open
    And as always, more squatting.