DAILY MINDSET
**“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale**
 
Jocko Willink, a well-known former Navy SEAL, speaks to what is known as “Extreme Ownership”. Precisely as the words imply, it’s the action of turning inward at every obstacle.
 
The terrifying thing about excuses, is that it blinds us to our next move. If we excuse, or justify, we at a subconscious level tell ourselves that this is “out of my control”. That this was a fluke, or a chance event, and there’s nothing I could do differently next time. We can see the danger in that.
 
On the flip side, “Extreme Ownership” is not about beating ourselves up or for throwing pity parties. It’s purely, so we can train ourselves to open our vision on where to go next. To see the gain. If we don’t allow ourselves to make excuses, we ask the question – “What can I do differently next time?”
 
Excuses are contagious. As we feel the temptation come today, pause in the moment. Is there anything I could do differently next time?


“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.
Watered Down

Score Type:: Total Time

5 Rounds For Time:

100-800-600-400-200 Meter Row
100m Farmers Carry (53's/35's)
100' Walking Lunge (not weighted)

*Row distance decreases by 200m per round 

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Comments

Megan Woodhouse 1 week, 5 days ago / Reply

"Goat Day":
Notes: cleans and jump rope technique

Nathan Stark

Nathan Stark 1 week, 5 days ago / Reply

"Goat Day":
Notes: squat snatch complex. 2 high hang, 2 hang, 1 full. 3 push up, 6 sit up, 9 air squat

Maria Murillo 1 week, 5 days ago / Reply

"Goat Day":

Misty Galbraith

Misty Galbraith 1 week, 5 days ago / Reply

"Goat Day":

Jenifer Pullman

Jenifer Pullman 1 week, 5 days ago / Reply

"Goat Day":
Notes: lunge, pull-ups, wall ball, ring row, DB snatch, lunge

Pam Hanks

Pam Hanks 1 week, 5 days ago / Reply

"Goat Day":
Notes: Worked on kipping elbow bend from box

Lori Hansen

Lori Hansen 1 week, 5 days ago / Reply

"Goat Day":
Notes: worked on kipping elbow bend

Lynnette Kehaulani

Lynnette Kehaulani 1 week, 5 days ago / Reply

"Goat Day":
Notes: 8 min EMOM snatch high pull, power snatch from power position; buy-in lunges down and back 3 rounds : 15 box jumps, 15 pull ups, 15 leg raises buy-out lunges down and back 17:27

Ashley Stark 1 week, 5 days ago / Reply

"Goat Day":
Notes: 8 min EMOM: Snatch Complex: high pull from the floor // power pos. power snatch // 1 complex per minute // did with 50 # WOD: Buy-In: walking lunges down the gym and back 3 Rounds of: 15 box jumps (I did step ups) // 15 pullups (I used a box) // 15 leg lifts from the floor Cash Out: walking lunges down the gym and back

Amber Barker

Amber Barker 1 week, 5 days ago / Reply

"Goat Day":
Notes: 3 rounds of 6 turkish get ups, 5 squat snatch 85lb, 10 push ups, 15 toe to bar, 20 power cleans 85 lbs. Finished in 24:30.

Josh Anderson

Josh Anderson 1 week, 5 days ago / Reply

"Goat Day":
Notes: 6 TGU buy in, (3) rnds: 5 Sq Snatch, 10 PU, 15 T2B, 20 PC, 6 TGU buy out

Jared MacLean

Jared MacLean 1 week, 5 days ago / Reply

"Goat Day":
Notes: Finished in 19:57 Buy in of 6 Turk GU@44 LB The 3 RDS of 5 Overhead Sqt @ 95 10 Pull Up 15 Toes 2 Bar 10 PWR Clean @ 135 LB 10 Bench Press @ 115 LB then Buy Out of 6 Turk GU @ 44 LB

Kyle Pexton 1 week, 5 days ago / Reply

"Goat Day":
Notes: 95 lbs 21:23 time

Mandy Wollenzien

Mandy Wollenzien 1 week, 5 days ago / Reply

"Goat Day":

Corey Chapman 1 week, 5 days ago / Reply

"Goat Day":
Notes: 7 thrusters (75lb), 10 squats (75 lbs), 15 WB, 1 Minute Double under work. Singles last 2 rounds. 5 rounds total. 15 min 4 sec

Erin Goodman

Erin Goodman 1 week, 5 days ago / Reply

"Goat Day":
Notes: WB, backsquats, thrusters, DU, msucle up work

Rachel Peles

Rachel Peles 1 week, 5 days ago / Reply

"Goat Day":
Notes: 3rds

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