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Ben workin' the grip strength on a rope climb

Warm-Up: 20 Backwards Walking Lunges, 10 Reverse-Hypers, 10 GHD Back Extensions, Lat Stretch, Tricep Stretch on Wall, Seal Stretch, 3×3 Dynamic Chin-Ups (Control on the way down, quick on way up)

FS: 3×5

MetCon – For Time:

50 KB Swings (50/35lbs)

40 Walking Lunges

30 Burpees

20 Box Jumps (24/18”)

10 Muscle Ups

800m Run

-Today is my big bro’s birthday, so I’m gonna make it short and sweet! I want to touch on the topic of GOATs for a brief moment. What is a goat, you ask? A GOAT is something that you are terrible at. Something that haunts your dreams at night, and terrorizes your thoughts throughout the day. These GOATs should only be a weakness for a minimal time. After identifying a GOAT, you should attack it until you wrestle it into submission. Here are some common GOATs that I see in the gym:

Muscle Ups

Double Unders

Olympic Lifts

Kipping or Butterfly Pull-Ups

Rope Climbs



-Write these down in your book and GET TO WORK. If you get to class early, pick up a jump rope and work on your double-unders, work that false grip strength, or just simply mobilize that nasty business built up from a week of work!

What is your GOAT? Post to comments

Coach CBo

By | 2017-04-25T14:39:13+00:00 March 30th, 2011|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. Lee March 31, 2011 at 12:25 am

    Can I choose all of the above? Just kidding! I guess my GOAT(s) are double unders and kipping pull ups. I feel like I’ve been so close, but yet so far! Just gotta keep practicing! :)

    Happy Birthday, eldest Boaz!

  2. Rise Up March 31, 2011 at 8:13 am

    Oh so true CBo, I’m never gonna get muscle up #2 if I don’t keep practicing. My muscle up training has fallen off so I need to get back on that goat. Now, getting jacked and tan might be a bit harder for me, well at least the tanned part. Just sayin. =o)

  3. Ben March 31, 2011 at 10:37 am

    I feel so honored that the Goat blog has me as the picture. But the caption says it all…that is the nicest way I have ever seen anyone say “That boy is the most inefficient rope climber ever.”

    True story on how childhood scars live on in adult life. The day I walked into CFKT 2.0 and saw the ropes hung by the rafters with care, and I was taken back to 4th & 5th Grade gym class when we had to climb the rope. No instruction at all, except “here is the rope climb it.” Needless to say I got as high as I could jump. So a few months ago when we had a Saturday Free class and the WOD included a rope climb option I took it on. Keep in mind I had not tried to climb a rope since I graduated the 5th grade (18 years ago). It felt good to accomplish, even though I was well aware of the inefficiencies. So it is now officially on the Goat list, along with, Muscle ups, butterfly kips, flexibility, running (yuck), O-lifts, and mental toughness.

  4. Coach CBo March 31, 2011 at 11:56 am

    My greatest GOAT is mental fortitude, especially in longer MetCons. Training hard for a long time, I’ve gotten rid of many previous GOATs, even to the point where I feel as if I don’t have any gaping holes in my weaknesses category. However, I finish longer MetCons and I know I could have pushed myself harder. It’s very easy for myself to settle into a comfortable pace in a 12+ minute MetCon instead of striving for the fastest time I can achieve. SPECIFICALLY running. So if you guys see me slacking, smack me in the back of my head and tell me to get going!!

  5. Samantha April 1, 2011 at 1:55 pm

    Counting. Bad GOAT for any Metcon. I just get so distracted sometimes…

Comments are closed.