Punch Your Goat

There is nothing that will increase your fitness faster than rooting out your weaknesses.


Here is a quick little how-to on some personal strategies you can employ DAILY to see results faster and avoid plateaus. In order to avoid plateaus you must strategize to punish your weakness NOT simply to get the best score. Leggo that ego….


  1. Identify Your Goat


Often times when we are thinking about our goats(weaknesses) we tend to think very specifically. “I’m no good at pull-ups.” “My deadlift sucks.” “I hate running.” But for the purposes of this article I want you to think broader.

There are 3 primary physical domains that CrossFit works in. Metabolic Conditioning (cardio, wind, engine), Gymnastics (any CrossFit movement that does not incorporate the movement of an external object), and Weightlifting (any CrossFit movement that does require moving an external object.)

I want you to choose one of these and stick with it for 3-4 weeks. IF you suck at all of them, flip a coin.


  1. Assess your Approach to the WoD


Next we have to begin learning how to assess a WoD so we can target this weakness.


Let’s use today’s WoD:



For Reps/Cals

Row 4min


10 minute AMRAP

5 Burpees

5 Squat Cleans 205/115


Row 4 minutes


Let’s say my weakness is Metabolic Conditioning. Then I will row all out knowing that I may sacrifice a little in the AMRAP. Then I will likely ease back a little at the end of the AMRAP so I can go all out on the final row.


Let’s say my weakness is Gymnastics. I will pace the row (not slow) and choose a lighter weight so that I can keep hitting those rounds of burpees. My goal would be to do as many burpees in that 10 minutes as possible. Scale for burpees.


Let’s say my weakness is Weightlifting. Today I would do as much weight as I can handle effectively and be prepared to go up or down if I miscalculate.


  1. Execute


Stick to the game plan no matter what happens inside the workout. Rest on your strengths if you have too and fight like hell through your goat.


Generally speaking, every WoD can be purposely scaled to bias one of these domains. If you are unsure of how to do this, you have some really, really good coaches everyday who specialize in this sort of thing. How did we learn it? Because it’s what we do too!!!


Use these tips. Stay with it for a month before switching them. And Punch your Goats.