#FBF to Matt giving the bike a good go at the CrossFit Affiliate Cup on the weekend.
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Pic: The CrossFit Games

  WoD: "Mental Fitness"

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Every Minute On The Minute, For 21 Minutes (7 Rounds):

Min 1: 12 / 9 Assault Bike Calories

Min 2: 8 10m Shuttle Runs

Min 3: 15 / 12 Rowing Calories

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• We call this WoD "Mental Fitness" because a large component of your victory today will down to your self-talk during the workout. The numbers are only just enough to illicit the response & should at no stage see you finishing the task with 10 seconds or less on the timer (scale as needed from the start to ensure this doesn't happen).
• What you tell yourself during the WoD will determine what kind of day you will have. When you are 5 rounds deep & are jumping on the Assault Bike yet again you NEED to tell yourself you CAN do it!
• If your inner monologue was broadcast to the entire class would you be happy with whats being heard?? That is the question, not whether you think you are Fit enough or not.
• Treat each move, each interval, each round as a sprint & earn some proper rest each time.
• Hold the standards. Form is priority as always.
• Scale as needed.
• NOTE: For anyone competing in the Open tomorrow, if you do choose to exercise today then treat yourself nicely & use this as an "easy aerobic piece" Scale back the numbers and just sweat to get some blood flow on.

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Post Number of SUCCESSFUL ROUNDS (out of 21)  to Beyond The Whiteboard