#TBT 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: "Tator Tots"

3 Rounds for REPS

of:

1 Minute of Assault Bike Calories

1 Minute of Kettlebell Swings

1 Minute of V-Ups

1 Minute of Medicine Ball Cleans

REST for 1 Minute

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("RX" = 24 / 16 kg KB. 9 / 6 kg Med Ball).

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• Interval workouts hurt! Plain & simple. With a clock set at 1 minute long you just keep going trying to get as many reps as you can. The 60 seconds seem to go in slow motion when you are knee deep in the movement at hand! Your lungs are burning up yet you will hold onto the speed on the bike! You will hold onto the Kettlebell for 1 more rep!
• If you're guilty of putting down the weight or stopping on the bike inside of WoDs then today use these minutes as pure focus. The actual number won't matter as much as your effort inside of those minutes!
• This is where the intended adaptation is met. Not just in your physical fitness but also in the "top two inches". Your mental side will indeed flourish. The simple act of just trying for 1-2 more reps. The mindset of not having a fixed number to get to and then stop at. Just do the work. Thats it.
• Do. The. Work!!
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post Number or REPS completed to your Beyond The Whiteboard account.

Chris Hinshaw: How to teach mental toughness.