📰 Gym Briefing

***Novemeber Important Dates***

—6th Annual Gobbler Gauntlet—
Event Details:
-November 22nd
-Teams of 2 (girl/girl, guy/guy, and coed)
-100$ per team
-Scaled and RX divisions
-4:30 athlete check in
-5pm judges briefing
-5:30pm athlete/workout briefing
-Sign up by November 8th to get a shirt with registration
-You can sign up until the day before the competition

***To sign up click on the ticket link to register through WodifyArena on the Facebook event page (6th Annual Gobbler Gauntlet)***

***Yoga Dates: November 16th and 23rd from 10:15am-11:15am***

***Friday Night Lights!***
-20.5 will be released November 7th! Come join us for the 5th and final Friday Night Lights of The Open season. Heats will begin at 6:30pm! There will be NO 6pm Friday classes during the Open.

-Metcon-

Goat Day (No Measure)

On the Minute x 20:
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. 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. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

For the 5 weeks of the Open:
-We’ll complete “Goat Days” on Thursdays
-The Open Workout will be programmed on Friday
-On Monday there is the option to re-test the Open Workout or complete an Alternate Workout around the same time domain.

Practice Option 1:
On the Minute x 20:
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:
On the Minute x 20:
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:
On the Minute x 20:
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb

Cardio Option 1:
On the Minute x 20:
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

Cardio Option 2:
On the Minute x 20:
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees