Warm-up: 750 Row
Bench Press: 3 x 3
MetCon – 3 Rounds for Time:
Waiter’s walk (45/25lb) plate – use both hands to hold
Finisher: 5 minutes of working on your GOAT!
I need to say “WOOOOHOOOO” to everybody who came in today and bench pressed. Why you ask? Oh, because every single person set a PR! That’s amazing! So, now let me explain this GOAT stuff. I cannot count how many people came in today and almost immediately asked, “What’s a GOAT?” Ok, actually I can count, it was like five. Anyway, a GOAT is something that “gets your goat” or in other words, you aren’t good at it. It may be an Olympic lift, double unders, or if you’re like me – dips. We as CrossFitters are always trying to improve our GOATS to be ready for whatever life throws at us. I know you hear us coaches preach this all the time.
Getting good at gutting my grisly GOAT,
<3 Coach Miss J
P.S. I’m also getting good at alliteration.
By the way, I just wanted to give a shout to Kevin from New York who dropped in today and owned Helen. CrossFit Ktown hopes to see you again on your next visit to Knoxville. We promise to be nice.