On The Minute x 20
Minute 1 – Goat #1
Minute 2 – Goat #2
“Goat” – CrossFit slang for a movement that challenges us.
Examples: Double-Unders, Ring Dips, Overhead Squats.
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. Coaches will have great suggestions in class.
Congrats to Graham Dudgeon on being TILT II’s February Member of the Month! Well deserved! Get to know a little bit about Graham…
When and how did you get started with us?
I started around 10 weeks ago just after the christmas party (no, i wasn’t drunk when i signed up). I was looking for a way to significantly improve my health and fitness after a 9 month recuperation from an achilles rupture. It was obvious that Brian’s mentorship and coaching would help significantly towards me pursuing that goal. Also with Jen, Calum and Liam doing Crossfit, getting involved with them felt great.
***Graham has already seen huge improvements after only being a member at TILT for just 10 weeks. During our Nutrition Challenge, Graham lost 10 pounds, 3 inches off his waist, 3.4 percent body fat, and increased his baseline workout by 46 reps!! ***
After starting with a hate-hate relationship with the rower, I now feel that I’m improving on that – so anything with rowing. The dumbbell snatches on 17.1 were also pretty good.
Least favorite workout? Anything with deadlifts.
CrossFit has become a big part of your family..What’s it like working out along side Jen, Calum, and Liam?
I love it. They inspire me to be better today than I was yesterday. I can also join in on their CrossFit conversations and understand what they’re talking about.
What’s the first CD you ever bought?
I believe it was Hipsway, by Hipsway. A Scottish band from the 80s. Check out their greatest hit on iTunes – The Honey Thief. We need to play that one during a WOD.
What’s your favorite food? I love spicy foods. the hotter the better.
If you could be any animal in the world, what animal would you be and why?
My dog Ringo, because he’s awesome.
You’re a new addition to the crayon box. What color would you be and why?
Black. You may have noticed I like black. Black helps me focus.